Effective Yoga Poses for Stress Relief
Even if you are not a yoga enthusiast, you probably know that it is an ancient Indian discipline. Yoga includes many techniques like meditation, relaxing breathing techniques, and stretches for overall health. Yoga may benefit the treatment of different disorders. However, foremost, practically all yoga exercises can be recommended to people who suffer from severe anxiety disorders, panic attacks, problems with concentration, depression, and chronic stress. Luckily, nowadays, to rejuvenate your body and mind, you don’t have to visit an expensive yoga retreat. You can achieve a stress relief through yoga from the comfort of your home.
Why is relaxing yoga beneficial for your health?
If you still think that yoga can’t improve the physical health and may only deliver the relaxation through breathing and stretching exercises, you may change your mind after taking a look at the yoga benefits gathered by WebMD team:
- Achieving the harmony between mind and body;
- Learning the simple self-healing techniques for relieving stress, reducing mild pains, etc.;
- Yoga may result in the blood pressure control;
- Yoga for relaxation and stress relief – the most popular use;
- Yoga may reduce the process of aging, making you look younger and more energized;
- The yoga exercises can also be good for your nervous system;
- Some techniques may improve your focus and concentration;
- Regular yoga stretches and a healthier diet may aid the weight loss;
- Yoga may significantly improve your posture and flexibility;
- Doing simple yoga exercises in the morning can boost your energy.
Top 3 poses for yoga stress relief
Instead of taking those antidepressant pills that may only worsen your depression and result in weight gain or mood swings, you may follow some expert tips given by the yoga professionals from The Washington Post. They recommended three poses of yoga for a stress relief:
Standing forward bend a.k.a. Uttanasana
This is a popular stress relief technique. You can start your yoga session with this pose in such way:
- Stand with the right posture – with the feet closed and arms resting on the sides;
- One hand has to be raised above the head while you are inhaling;
- When exhaling, bend your torso forwards;
- Then you need to touch the floor with both hands while keeping the legs straight;
- Keep this pose for 30 seconds (with a normal breathing rhythm);
- Return to the starting position;
- Repeat the whole pose up to 10 times.
Other benefits of this yoga pose: improved nervous system, better blood supply throughout the whole body, stretching spine, increasing flexibility, keeping the tone of abdominal muscles, perfect for the weight loss.
Seated crescent moon pose a.k.a. Ardha Chandrasana
A great thing about this pose is that you can perform while sitting at your work desk. This is one of the improved chair yoga poses based on the popular Crescent Moon pose. You can do it like this:
- Sit down with your arms lifted overhead;
- Your fingers are to be stretched wide;
- Lean your body to the right and take three deep breaths;
- Repeat the same for the left side.
Other benefits of this yoga pose: improved neck stiffness caused by working at the desk, better posture, prevention of sore muscles in shoulders and spine, a clearer head, and sharper focus.
Corpse pose a.k.a. Savasana
This famous pose of yoga for stress may have a dark title, but it is an ultimate one for people who are prone to anxiety and depression. Usually, this pose completes a yoga session. Here is how you can do it:
- Lie down on the mat with a yoga pillow for support;
- Keep your feet slightly apart;
- Relax your knees and toes;
- Place your arm on the side of your body;
- Your palms stay open while facing the ceiling;
- Close your eyes gently;
- Breathe slowly and try relaxing your body and mind;
- Stay in this pose for 10 minutes.
Other benefits of this yoga pose: better sleep, lowered high blood pressure, deep rest, and relaxation.
How can you use popular techniques of yoga to reduce stress?
Beating stress from hard working days can be done in multiple ways. If you prefer yoga for anxiety and stress relief, you may take the following tips for making your life more relaxed and even happier:
Meditate for relaxing mind and body
To achieve the relaxation of a distracted and stress-heavy mind, you may practice meditation daily. The recent scientific studies claimed that regular meditation can reduce the level of the so-called “stress hormone” produced by the “adrenaline rush” when you feel too anxious and stressed.
Follow the major yoga philosophy – yamas and niyama principles
Yamas and niyama are two most simple and, at the same time, profound yoga principles that can open the secret to the happier and healthier living. Santosha principle (niyama) teaches why you need to value contentment. The Aprigraha principle (yamas) may show the way how to beat greediness and the desire to possess things. This desire is one of the most common stress and anxiety causes. Also, these principles can teach how to eat healthier foods and clear your mind from worries.
Think about the others not just about yourself
Following the rules of yoga, discipline doesn’t only mean doing stretches and breathing when humming mantras. No, this is a far more complicated philosophy that can teach you how to become a better person – both physically and mentally by achieving your internal harmony. One of the main reasons of stress is worrying about what may happen to us. Instead, yoga teaches you to shift your attention from self-worries to the worries of other people who need the support more than you do. Doing some service or community work may result in deep satisfaction and joy.