We learned via an info-graphic by HealthyFoodHouse that yoga helps individuals de-stress and find balance. There are many yoga poses that help with relaxation, however today we have 13 yoga poses that you can try anywhere to de-stress! Take a look at their info-graphic to see clear pictures about how to preform these poses.
1. Child’s Pose
Kneel on your yoga mat and sit back on your heels. Hinge forward until your chest meets your thighs, your forehead is on the floor. Hold this pose for 5 breaths. This is a resting pose that quiets your mind and eases stress. It benefits the nervous and lymphatic system.
2. Bridge Pose
Lay on your back, bend your knees and place your feet flat on the floor hip width apart. Side your arms along your body with palms facing down. Then, press your feet into the floor and lift your hips, rolling your spine off the floor. Hold for 4-8 breathes, then release on an exhale and slowly roll your spine back to the floor. This pose gently stretches your back and legs and reduces anxiety, fatigue, backaches and headaches. It also may be therapeutic for high blood pressure!
3. Standing Forward Bend
From standing, exhale and bend your knees to bring your palms to the floor with your head pressed against the legs. Feel your spine stretch, straighten legs to feel a deeper stretch. Hold for 4-8 breathes, then bend knees and inhale out. Bring your arms to the sides and raise your arms and torso up back to standing. This pose stretches the hamstrings, thighs, and hips and relieves stress, fatigue and mild depression.
4. Eagle Pose
Begin standing with arms at your sides. Bend your knees and balance on your right foot, crossing your left thigh over the right. Then, hook the top of your left foot behind your right calf. Balance for one breathe. Bend your elbows and raise forearms perpendicular to the floor. Wrap your arms and hands, pressing palms together. Hold for one minute, then unwind your arms and legs. Repeat on the other side. This pose can ward off stress by improving focus and balance.
5. Corpse Pose
Lie flat on your back with legs together and arms at sides, palms facing up. Keep eyes closed and breathe deeply. Hold this pose for 3-5 minutes. This pose puts the body at ease and lowers blood pressure and quiets the nervous system.
6. Extended Triangle Pose
Start from standing, exhale and spread your legs, placing them 4 feet from each other. Stretch your arms out sideways, with your palms facing down. Turn the right foot out at a 90-degree angle, turn the left foot in toward the right. Tighten the thigh muscles, turning your right thigh outward. Then, twist your body to the left and push the left hip forward, stretching your left arm up toward the sky. Hold this pose for 30 seconds. This pose improves digestion and may lesson symptoms of anxiety.
7. Legs-Up-The Wall Pose
Sit with your legs against the wall. Your bottom should be pressed as close to the wall as possible, hold for 5 minutes. This pose helps reduce stress and reduce blood and lymph drainage back to the heart.
8. Puppy Pose
Start on all fours and slowly walk your hands out. Active your arms by pressing down and lifting the elbows and forearms away from the ground. Relax your neck and remain in this pose for 5 to 10 minutes. This pose has heart-opening effects and helps counter slouching when stressed.
9. Cat Pose
Start on all fours and exhale, drawing your belly into the spine. Round back toward the ceiling and release the crown of the head toward the floor. This pose stretches the lower back and massages the spine.
10. Dolphin Pose
Start on all fours, then place your hands shoulder with apart. Press palms into the floor and press hips up while keeping your back straight. Let the head and neck hang freely. Remain in this pose for 2—6 breathes. This pose helps quiet the mind, reduce anxiety and stretch the shoulders and spine.
11. Easy Pose
Sit cross legged and place hands on knees, palms down. Hold for one minute and change the cross of the legs. This pose helps promote inner calm and eliminate mental exhaustion.
12. Cow pose
Start on all fours, lifting the chin and chest. Draw your shoulders away from the ears. This pose warms the spin and massages organs. It also creates emotional balance.
13. Head to Knee Forward Bend
Begin with legs extended and bring leg into the inside of the other thigh. Place hands on to either side of your straightened leg, inhaling. Hold for 5 breathes and switch sides. This pose calms the brain and relieves mild depression, headache, menstrual discomfort and insomnia.
If you are looking for a yoga class to try out these new poses, drop by Community Well! We have Community Yoga every Sunday, a Men’s Stress Reduction class, and prenatal yoga for all you soon to be moms!