Shed stress and anxiety by incorporating these easy yoga poses and stretches into your daily routine.
Grace Canaan
Yoga has long been touted as one of the best antidotes to stress, and its true.
Of the many benefits that practicing yoga can offer, reducing stress really is one of them.
Photo:Grace Canaan
Heres how it works, and why this movement practice is so helpful formanaging stress.
What Is Yoga?
Yoga, translated from Sanskrit as union, is an ancient mind-body practice that originated in India.
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There are many different types of yoga, all of which rely on poses, or asanas.
Yoga practices can range from gentle,restorative sessionsto more vigorous workouts.
Numerous studies support yogas stress-relieving effects.
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“Yoga has to do with moving and breathing with intention and presence.
Further, breathing with the diaphragm can help stimulate the Vagus Nerve, which helps relaxation, Shenn says.
Do all of them in one session or pick one or two poses to do as needed.
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How long you hold each pose will depend on your body.
Our experts recommend holding a pose only for as long as your body allows.
The more tension you have in your body, the more time it may take you to relax.
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Extend your arms above your head so theyre resting on the ground, arms parallel with each other.
Hold for five to 10 seconds, breathing deeply.
Release and repeat two to three times.
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It also improves breathing to ease stress.
Corpse Pose (Savasana)
away from your torso with palms turned up.
Relax your entire body from head to toes.
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Keep your spine neutral; if necessary, place a pillow under your knees to reduce lower back strain.
Stay here for five to 20 minutes.
How it helps relieve stress:Theres a reason yoga classes often end with this pose.
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Your tailbone and hips should be off the bolster and resting on the floor.
Bring the soles of your feet together and let your knees fall open wide.
(Place blocks, pillows, or rolled-up towels under each thigh or knees for added support.)
Child’s Pose.Grace Canaan
Extend your arms to your sides, below shoulder height, palms facing up.
Close your eyes and stay here for up to five minutes.
Opening up the chest also allows for better breathing and thus, reduced stress.
Pigeon Pose.Grace Canaan
You will also get a nice inner thigh and hip stretch.
Relax your arms at your sides, palms turned up, and hold for one to five minutes.
It also calms the brain into a state of being without thoughts, Jain says.
Rag Doll Pose (Uttanasana Variation)
Stand with your feet hip-width apart.
Bend your knees and fold forward from your hips.
Let the crown of your head hang toward the ground and be heavy.
Bend your elbows and grasp each elbow with the opposite hand.
Hold here for 10 seconds to a minute, going deeper into the pose with each exhalation.
By doing this pose, you let go of that weight in the upper body.
One caveat: People with a herniated disk or high blood pressure should avoid this pose.
Bend your right knee and place your right foot against your left thigh.
Sitting tall, extend both arms over your head as you stretch up.
Exhale and bend forward from your hips over the left leg, keeping your neck elongated and shoulders relaxed.
As you inhale, extend your spine longer, and as you exhale, fold over your leg more.
Hold for 10 to 60 seconds.
Release and repeat with the opposite leg extended.
This pose works against that.
Bring your knees to your chest and slowly drop them to the right.
Release your knees to center and repeat to the other side.
How it helps relieve stress:This gentle spinal twist massages your abdomen torelieve digestive discomfort, Jain says.
It also helps release tension in your spine.
Child’s Pose
Start in a kneeling position with your knees together or slightly apart.
Arms can go out in front of you or by your sides.
Stay here for five to 10 breaths, breathing deeply into your back body.
Reclined Pigeon Pose
Start by lying on your back with your knees bent.
Cross your right ankle over your left thigh with your ankle flexed, explains Anouska.
Be sure that your foot hangs over the edge of your leg.
Then, hug the legs in while thinking of sending your right knee away from your face.
Stay in this position for five to 10 deep breaths and then switch sides.
