Stress takes up all of our energy. When our batteries are so depleted, we can’t deal, and anything can push us over the edge. It’s like being stuck in semi-panic mode, where there is very little exhale, and the neck, head, and shoulders are likely to be tense. Yoga gives us tools to cope. When inner peace is nowhere to be found, it’s time to tune into the body. One technique is to notice where stress or panic lands in the body, and take our mind and breath there.
Yoga poses
1. Ananda Balasana : Happy Baby Pose
Happy Baby stretches the hamstrings, opens the hips and groin and lengthens the spine. It is great to relieve stress and fatigue and calm the mind. Be aware to practice this pose if pregnant or with knee or neck injury.
How to do it – Lie down on your back. Now bend your knees towards your belly and stretch your hands to hold your feet. Now open your knees wide and stay in this position.
2. Simhasana : Lion Pose
This is such a fun pose and also one that is great to relieve stress. It relieves tension in the face, neck and jaw and also lightens your mood. Be aware if practicing seated with knee injury. Use a chair if needs be.
How to do it – Begin in Hero Pose (Virasana) seated on the shins with knees together and big toes touching. Sit back onto the heels and elongate through the torso. Bring the palms to the knees. Inhale slowly as you again lengthen from the tailbone to the crown of the head. Spread the fingers (claws) wide. Open the mouth wide, sticking the tongue out and down with the tip reaching for your chin. Reach the eyebrows up and gaze up towards the third eye (space between eyebrows). Prevent slouching by broadening through the chest and drawing the shoulders back and down away from the ears. The exhale should be audible as you make a roar with a “haaaa” sound, emptying your breath. On the next inhale, bring the face back to neutral, relaxing the neck, chest, and hands.
3. Low Lunge (both legs)
Oftentimes we’re stressed out by work where we’re sitting all day. It’s only natural we hold tension in our hip flexors. A gentle low lunge can help release the tension in addition to stretching out the quads.
How to do it – Begin in Downward-Facing Dog or Adho Mukha Svanasana. On an exhale, step your right foot forward between your hands. Lower down onto your left knee and release the top of the left foot on the ground. Ensure that the right knee is stacked directly over the right ankle, and isn’t moving forward toward the toes or outward to the left or right (this protects the knee from injury). Keep the knee directly over the ankle if it feels like enough for your body—you should feel a comfortable stretch along the left front thigh and groin. For a deeper sensation, you can inch the right foot forward on the mat until you find an edge that feels appropriate for your body. Take your fingertips to the ground on either side of your hips (you can also rest both hands on the front knee if taking the fingertips down feels like too much) and relax your shoulders away from your ears. As you continue to breathe deeply, soften the weight of your body down into your hips, and draw your tailbone down toward the ground. Feel free to remain here, with your hands on your knee or your fingertips beside you for support, or experiment with extending one or both arms up alongside your ears and moving into a backbend (as shown above). Take five to 10 breaths in your expression of Low Lunge, whatever that might look like. To come out of the pose, tuck your back toes under, plant your palms down on the mat, and make your way back into Downward-Facing Dog. Take several breaths in Down Dog, bending the knees, then repeat on the other side.
4. Bhujangasana: Cobra Pose
It is a highly effective yoga pose for stress reduction. Along with it has many physical health benefits to offer like bringing relief in asthma.
How to do it – Lie down on your stomach. Place your hands near your shoulder. Now, slowly inhale and lift your chest from the floor with your hands placed in the same position.
5. Uttana Shishosana: Extended Puppy Pose
This yoga pose is a combination of two poses (downward facing dog and child pose). So, the impact of this pose also gets doubled.
How to do it – Come onto all fours. Exhale and move your buttocks halfway back towards your heels. Bring your forehead to the floor and breathe. Relax your body after some time.
6. Setu Bandha Sarvangasana : Bridge Pose
It is a wonderful yoga pose to relieve stress and anxiety. But, that’s not it! There are various mental health benefits that it has to offer.
How to do it – Lie down on your back, with your feet placed flat on the ground, and arms alongside. Inhale and lift your hips and chest from the ground (forming a bridge between your head and feet).