It’s no secret that our lives can be full of tensions. From family obligations, and work obligations, to commutes, and so on It can be difficult to take even 5 minutes to take care of yourself. This is where yoga can be of help! It is a practice that Yoga offers a wide range of different tools that you can utilize to reduce stress from your life regardless of having a moment early in the day or after the conclusion of every day to perform a couple of postures.
One of the effects of stress on the body is that our minds and bodies switch to fight or flight or your sympathetic nervous system. This is when our heart rate increases as does the mind race, and breathing becomes fast and slow. This isn’t a state that we can stay in for a prolonged period of time, so knowing how to soothe your mind and body is an important tool you will reap great advantages from. Below are 5 yoga postures that you can practice to ease anxiety in your life. you can perform them in a single session or create a small sequence from these!
Ahead Fold:
You can perform this either sitting or standing. Begin by taking a deep breath then slow your breathing and then take several deep exhales and inhale. If you prefer to do this sitting down then sit on the flooring with your legs extended with a slight bend in your knees. Slowly, as you continue to breathe deeply, you will begin to move your hands towards the side, and don’t be concerned about getting your feet up. When the chest is lowered towards your thighs, you can relax your neck and head.
It is then time to lower your head towards your heart. This will cause the heart rate to slow down and your mind to remain calm. It is also possible to forward fold when standing up, either letting your arms dangle or grasping opposite elbows for an oblique position, also known as the rag doll. Forward fold is among the most efficient poses to get you out of a stress response. Do it by taking 10 breaths in a row.
Pose Of An Eagle:
It’s a balanced pose that requires intense concentration. It’s difficult to the mind and body to focus on anything else than be present in the moment! Begin with standing up in the Tadasana pose with your feet hip-width apart shoulders back and down. Choose something to gaze at and pay attention to during this posture, it could be soothing or something that is pleasing to you. Slowly lift one leg on your left and then cross them overside as it were if you were on a couch. Next, take your left hand then cross your left leg at the creases of your elbows. Then, begin by bending your elbows and bringing the hands’ backs close.
You can continue to strengthen this position by wrapping the legs and arms further but you need to find the point the spot where you are able to maintain your balance and breathe. The pose is beneficial for relieving stress, but it can help stretch and open the hips and shoulders, which are the areas of the body that be prone to stress. It is important to practice each side and do at least five breaths on both sides.
Cat/Cow Flow:
This is a brief sequence in which you move your body through two poses: Cat Pose and Cow Pose. These two poses provide relief for the spine as well as all the muscles of the back. They also help to regulate your breathing during movement which helps in relaxing your mind. From the table top to knees below hips, and shoulders under wrists It is important to begin with your abdominal muscles at first. After inhaling, you can begin to sway your chest forward opening your chest and throat towards the space ahead of you, while bringing your hips and back, keep your belly in place.
This is Cow Pose. To achieve Cat Pose, on an exhale, begin to round the spine to the ceiling. Allow the movement to continue throughout the spine. Lift your middle, upper and lower spines and begin pulling the top of your head towards the floor. Maintain your belly centered as you flow between Cat and Cow breaths while moving. You can continue this flow for to the extent that it feels comfortable.
The Child’s Pose:
This pose is fantastic for stretching the lower back and easing tension in the hips. You can modify it to suit your body by using any props you like. Beginning from a tabletop place, bring your big toes in one direction and then the other, they may even meet behind you. Then extend your knees towards the sides. Begin to gradually bring your hips back to your heels. Then, extend your hands towards the side while you lower your forehead and chest down to your floor.
Relieve your entire body to the floor and if you require additional relief in your shoulders or upper back Bend your elbows. It is always a good idea to put an abdominal pillow or a block under your forehead if you require more support as you breathe and relax. Begin to follow your breath out and in as you let go of any tension. Keep here for 10 long breaths, or use props to help you stay longer.
Up The Wall Legs:
This is a fantastic opportunity to relax after a tiring day. taking your hips and lower back to relax is a necessity for your body. It is also a fantastic opportunity to relax prior to going to sleep and gives you an opportunity to let any anxiety in your head go away. Find a place on the wall and lie down on the floor with your head towards the wall. After that, you can swing your legs along the wall. If you require support for your hips, add pillows or blankets. As comfortable as you can, shut your eyes and listen to some soothing music.
Let your entire physique and your mind relax of any worries or anxieties. Relax and enjoy the moment, as you ease into and feel calm. Be here for until you are content.
Taking time out of your hectic day is vital in reducing stress. The poses listed above can all be practiced by themselves and with a few breaths or more and you can also do a short sequence of every pose as many times you would like. The best part about Yoga is that it educates you about your body and assists in developing an awareness of it. When you continue to practice, you’ll begin to notice the signs of stress when they appear and will be able to stop that stress response from occurring. Continue to breathe and practice and make time for yourself!
