As we all know, the stress at this time became a regular part of the everyday life, and it affects all our activities, emotions and skills.
However, many people found their salvation in yoga, because the techniques used in it can teach you how to relax, calm your mind and body, and feel the peace. In this article we will show you couple of interesting pictures with yoga poses that will help you reduce stress and calm you down.
For example, the Cat pose provide you a great massage for the spine and relieves stress. The bridge pose provides a great stretching for the legs and back, and also reduces anxiety, back pain and tension.
- Child pose
1. kneel on a yoga mat with your legs together, sitting back on the heels
2. hinge forward until your chest rests on your thighs (forehead on the floor)
3. curl your shoulders forward and let
A resting posture that quiets the mind and eases stress
Benefits the nervous and lymphatic system
- Bridge pose
1. While lying on your back, bend your knees and place your feet flat on the floor with hips width apart. Slide your arms alongside the body with palms facing down (lightly touch the heels with your finger tips)
2. Press your feet into the floor, inhale, and lift your hips, while rolling your backbone off the floor (keep your knees hip width apart)
3. Press on your arms and shoulders to lift the chest and engage your legs and buttocks to lift your hips higher
4. Hold for 4-8 breaths, and release on an exhale (slowly rolling your backbone back to the floor
Provides gentle stretching of the back and legs
Reduces anxiety, fatigue, backaches, headaches and insomnia
- Standing forward bend
1. From a standing position, exhale forward and bend your knees enough to bring your palms flat to the floor with head pressed against the legs
2. Feel spine stretch in the opposite directions, as your head pulls down and in, and then press the hips up (straighten legs to deepen the stretch)
3. Hold for 4-8 breaths, then bend your knees, inhale arms out to the sides. Raise your arms and torso up back to the standing position
Stretching hamstrings, thighs, and hips
Relieving stress, fatigue, and mild depression
- Eagle pose
1. Begin in a standing position with your arms at sides. Bend your knees, balance on the right foot and cross your left thigh over the right one. Hook the top of your left foot behind the right calf (balance for one breath)
2. Extend your arms straight in front of your body and drop your left arm under the right one. Bend the elbows, raise your forearms perpendicular to the floor, and wrap your arms and hands, pressing the palms together
3. Square your hips and chest to the front wall and draw your belly in and up. Gaze at the tips of the thumbs.
4. Hold for up to one minute, then gently unwind your arms and legs. Repeat on the other side
Ward off stress by improving focus and balance
Release tension in the shoulders, back, and legs
- Corpse pose
1. Lie flat on your back with the legs together but not touching, and arms at sides with your palms up
2. Keep your eyes closed and face relaxed, breath deeply
3. Bring an attention to each part of your body, starting at the top of the head
4. Hold this position for 3-5 minutes
This pose puts the body at ease and emphasizes total relaxation
It can also trigger a state of deep rest that: slows breathing, lowers the body pressure, and quiets the nervous system
- Extended triangle pose
1. From a standing position, exhale while spreading your legs and placing them 4 feet from each other. Stretch your arms out sideways with palms facing down.
2. Turn your right foot out at a 90-degree angle, and turn your left foot in toward the right one. Tighten your thigh muscles, by turning the right thigh outward.
3. Bend your body from the hips toward the right leg. Twist your body to the left side, and make sure both sides remain long.
4. Push the left hip slightly forward while lengthening the tailbone toward your heel. Keep your right hand on the ankle, shin, or the floor, and stretch the left arm up towards the sky.
5. Keep your hand straight or turn it slightly to the left. Hold this position for 30 seconds
Excellent stress reliever and full body stretch
May lessen the symptoms of anxiety, osteoporosis, and sciatica
- Legs-up-the-wall pose
1. Sit with your hips against the wall and roll onto your back. Take your legs up the wall. The bottom should be pressed as close to the wall as possible. Hold for 5 minutes.
Avoid if you have glaucoma. If your toes get tingly, bend your knees and with the feet together bring them closer to the pelvis.
Helps stress reduction
Renews blood and lymph drainage back into the heart area
- Cat pose
1. Begin on all fours, exhale, while drawing the belly to the spine.
2. Round back toward ceiling. Release the crown of head toward the floor. Don’t force your chin to the chest
Soothes and stretches the lower back
Relieves stress and massages the spine
- Cow pose
1. Begin on all fours, inhale as the belly drops toward the mat.
2. Lift your chin and chest, gazing up toward the ceiling.
3. Broaden across the shoulder blades and draw your shoulders away from the ears
Warms the spine
Relieves stress and calms the mind
Massages and stimulates the organs and creates emotional balance