Best Yoga poses for Stress Relief
Through breathing exercises and gentle stretching, yoga is a good way to calm stress. It was born in India more than 4000 years ago, yoga is now practiced millions of people around the world.
Yoga allows you to stretch your muscles, refocus your mind, soothe and relax the body. Whether at home or in the office, some exercises of the discipline are practiced everywhere and are accessible even to the least flexible of us. Follow these five movements to apply as soon as the need arises.
Marjarasana (cat and cow stretch)
This posture is perfect for developing flexibility. It stretches and strengthens the back to to help fight against pain:
On your hands and knees, Come on to all fours on your mat with the hands positioned vertically under the shoulders and the knees vertically under the hips., let the back be placed naturally,
The head is in the extension of the spine, the abdominals are tight,
Inhale slowly digging your back, vertebrae after vertebrae, and lifting your chin and look towards the sky, Exhale slowly, rounding the back and lowering the chin and looking towards the ground,
Repeat between 5 and 10 complete breaths.
The cat / cow stretch on a chair
This is to reproduce the stretch of the cat but sitting.
Put your hands on your knees, your back straight. While inhaling, open your chest, bring your shoulder blades close to your back and extend your neck looking up to the sky.
As you exhale, round off your back and bring your chin to your chest. Repeat the exercise 5 times.
Grab the seat of your chair in the middle behind you with your right hand. Bring your left hand to your right leg and open your chest to the right. Your eyes are behind. Breathe normally for 5 breaths before doing the same on the left side.
The posture of the pigeon while seated
Place your right foot on your left knee and let your right knee open to the ground. Breathe deeply.
If possible, keeping your back straight, lean forward gently to accentuate the stretch. Stay 5 breaths before changing sides.
Lateral extension of the arms
Inhale, raising your arms above your head, palms open to the sides. Stand upright and keep your shoulders low. Exhale and slowly lower the arms to the sides, palms to the ground.
Repeat the exercise three times by controlling your movements and synchronizing them with your breathing.
Sitting posture with alternating breathing
this breath control technique has many benefits on the body. When we are stressed, our breathing is short and jerky. Conversely when we are relaxed, our breathing is naturally calm and deep. It is in this sense that yoga practicers think that being aware of one’s breathing naturally leads to controlling one’s emotions, thoughts and relaxation.
Position yourself in a sitting posture (cross-legged or “half-lotus”). Hand stretched up, place your thumb to block the left nostril. Inhale completely through the right nostril. Exhale. At the end of the exhalation, block the right nostril and repeat the exercise by breathing through the left nostril. It is generally recommended to start with 5 cycles.
To reproduce “Natarajâsana”, start with the posture of the mountain. It consists of moving all its weight on the right foot. Then bend the left knee to the left buttock. For ease, hold your head in your hands to be more stable and balance. Then lift your left leg and then rest on your elbow to put your foot on it. Stretch the body well and hold the position 20 to 30 seconds. Let go of the posture then repeat on the other side. For beginners, the use of a strap can allow you to take the pose even more easily. In this case, wrap a strap around the foot and grab the strap instead of the foot.
To promote balance
Standing, feet together, place the right foot on the inside of the left thigh. If the posture is too difficult, place your foot on your knee or ankle.
Then, one joins the hands in front of oneself on an expiration, the look in front of oneself. It is then necessary to keep the position on 3 complete breaths and change of leg.
In this posture one pushes the foot towards the ground and the head towards the sky to find its balance between earth and sky.
This posture of the tree enhances the concentration and balance of the mind. Moreover, it is beneficial for the strengthening of many parts of the body.
The symbolism of the tree is very strong, as the person who makes the tree will find its balance between its rooting on earth and its air spirituality. Thus, finding your balance can relieve stress.
For this posture, you must lie on your back with the arms on each side of the body. Then, bend your knees and lay your feet parallel with a gap of hip width.
Then you have to put your feet on the floor while keeping your thighs parallel. Finally, continue pushing the pelvis upward trying to wrap coccyx to the shoulders while pushing the sacrum to the knees. Certainly not easy, but possible with a little practice.
By the way, fingers in the back, support the arms in the ground by moving the shoulders away from the ears. Continue climbing the upper chest to the chin to open the heart. At the same time, you have to tuck your stomach and chin while extending your neck.
In this posture, we will stretch the spine, abdominals, hips, back and chest. All this exercise will promote relaxation, relaxation and relieves anxiety and fatigue by calming headaches and backaches.
In the end, the posture of the Mountain will contribute to improve the maintenance of the body and thus, self-confidence. This can only relieve stress by being aware of being able to cope with stressful situations.