Are you feeling stressed? This yoga for stress relief poses will help you to calm your mind and body.
We are living busy, always busy with our work, goal, or anything this is the main cause of anxiety. We need to make some time for self you can perform yoga for stress relief. Yoga helps to stress relief, this is the easiest way to do exercise you can perform at home or backyard in any free time.
How can yoga help with stress?
First, the best thing about yoga is you can perform at home. You don’t need to drive a car to go to the gym. Yoga connects you to your breath. You just need a few minutes to perform yoga to stay calm. Yoga poses naturally decreases cortisol, and bring mindfulness it is very important to control our thoughts.
These yoga asanas for stress relief will be a little bit slow-paced than most of the yoga flows. You can hold each pose 30 second or one minute. You can also include meditation, yoga nidra to your well-being yoga routine. Yoga posture relieves tension in muscles and helping to release emotions. After practicing you will let go all positive and negative thoughts.
Go Wild For A While
What does the research say about yoga for stress relief?
Researchers found in 2018 that is who practice hatha yoga in their yoga routine for three times a week after the twelve sessions they find better reduction in stress and anxiety. This means you can perform yoga over the medicine drugs some of the drugs are harmful to the human body.
Researchers again found in 2020 that is who did eleven minutes yoga nidra and meditation for 30 days they reduce stress level, improve sleep quality, and enhance mood.
Yoga poses for stress relief
Here is a list of yoga poses for relaxation perform with slow pace. You can perform wrist warm-up to avoid wrist pain.
- First, start with a standing pose on the yoga mat. As you inhale swing your arm up to the sky and then bring your hands to the heart.
- Legs hips distance apart, as you exhale fold forward and let your hands to the heart.
- Grab your elbows, grab left elbow by your right hand and grab your right elbow by left hand. Swing your body side to side.
- Stay here for 5 – 10 breaths.
2. Downward facing dog
- Place your hands on the mat shoulder distance apart.
- Step your legs to back of the mat hips distance apart. Ground your heels if you can.
- Engage with your arms, core, and legs. Make a balance with your body weight.
- Inhale and exhale feel the stretch between your hamstrings, very welcome to bend the knees.
- Breath here 5-7 times.
3. Pigeon pose
- As you inhale lift up your right leg to the sky in a downward facing dog pose then place it on top of the mat, land your left ankle behind your left wrist. Don’t put any pressure.
- Your left leg is stretched backside so untuck your back toes. Sink your hips on the mat. Make sure don’t lift up than other, make sure hips are squared.
- You can fold forward over your bend leg.
- Stay here for 5 breaths.
4. Seated forward bend
- From the pigeon pose bring your left (back) to the front side.
- Bring your left foot to the right leg knee, and touch your left leg foot to the inner side of your right leg knee.
- Hold your right leg foot your right toes backward you.
- Inhale and as exhale fold forward over straight leg. Head to the knee.
- Stay here for 3 breaths.
After performing poses perform again downward dog pose, pigeon pose, and seated forward bend
5. Seated position
- After performing a seated forward bend come to the seated position. If you need some height then you can place a pillow under your hips.
- Ground through your seating bones with a straight spine.
- Place your hand to the knees, and relax your shoulder.
- Stay here to get some relaxation or 10-15 breaths.
6. Seated twist
- As inhale lift up your arms to the sky then twist to your left and engage with the core.
- Exhale drop your hands to the floor to the side of your body. Look over the left shoulder, for a deeper twist you can place your right hand to the left knee for support.
- With every exhale try to twist deeper.
- Stay here for 3 breaths and switch side
7. Reclined bound angle
- Just roll down to your back on the mat.
- Bend your knees and bring your soles touching each other and your legs making a diamond shape.
- Place your hand on the knees or on the floor.
- Relax your body and breath here.
8. Legs up the wall (Viparita karani)
- Find a wall to support your body.
- Carefully let rest your legs on the wall keep a minimum distance between hip bone and wall, soles facing to the sky.
- Place a pillow or towel underneath your hips for support.
- Allow your body to relax and get some relaxation.
9. Reclined spinal twist
- Bring your knees to the chest, you can bend your both legs together.
- As you exhale twist to the left side.
- Allow your gaze to fall down to the right side, and place your hands to the side of your body.
- Stay here for 5 breaths and switch side.
- Come back to a neutral position, lay down all the way.
- Allow your body to relax. Focus on your breaths.
- Relax every muscles hand facing to the sky toes falling down.
- Relax here as long as you feel comfortable.
You will be very effective when your body is calm. Yoga, and meditation is the best way to get some energy in our body. Yoga Nidra is also the best option to reduce stress. Enjoy the process of improving our mood.