In today’s fast-moving world, stress is the most common issue that everyone is facing yet it has become an unavoidable part of daily life. From daily work schedules to personal life responsibilities, the force faced by everyone can often feel irresistible.
However, amidst the chaos, Yoga gives our body a sense of calmness and is a powerful way to relief stress. Blending mindful movement, deep breathing and meditative practices, yoga not only nurtures physical well-being but also encourages mental health and emotional stability. Including yoga practice in your daily routine will revitalize you and will also help you feel refreshed and energized throughout the day.
In this blog, we will explore five yoga poses specifically designed to help you beat stress and restore a sense of peace and tranquillity to your life. Whether you are a seasoned yogi or a complete beginner, these poses are effective, providing a much-needed respite from your day-to-day hustle and bustle. Dive in and discover how you can harness the power of yoga to relieve stress and rejuvenate your body, mind and soul.
1. SALABHASANA OR LOCUST POSE
What’s in it for you…
- Helps relieve stress.
- Strengthens the spine muscles, buttocks, arms and legs.
- Stretches the shoulders, chest, belly, and thighs.
- Stimulates abdominal organs.
- Improves body posture.
Doing it right
- Lie on your belly with your arms along the sides of your torso and forehead resting on the floor. Turn your big toes towards each other to inwardly rotate your thighs.
- Exhale and lift your head, upper torso, arms, and legs away from the floor. At this stage you’ll be resting on your lower ribs, belly, and front pelvis.
- Roll back your shoulders, being careful not to strain your neck.
- Maintain steady breathing and hold the pose for up to a minute. Release the pose and rest. Repeat one to two times
2. UTTANA SHISHOSANA OR EXTENDED PUPPY POSE
What’s in it for you…
- Reduces the symptoms of chronic stress, insomnia and tension.
- Stretches your shoulders and spine.
- Makes your spine flexible.
- Stretches and strengthens your hips, upper back and arms.
- It calms the mind.
Doing it right
- Start by coming down on all fours and into table top position with your shoulders in line with your wrists and your knees in line with your hips.
- Now slowly extend your hands ahead of you and lower your chest towards the floor.
- Relax your neck while constantly extending your arms until your forehead is almost an inch above the ground.
- Stay in this pose while breathing (inhaling and exhaling) for 6 to 12 times.
- Release the pose slowly and get back to table top position
3.MARICHYASANA OR MARICHI'S POSE
What’s in it for you…
- Stretches multiple leg muscles including the quadriceps and the hamstrings.
- Improves digestion with better functioning of the abdominal organs.
- Calms the nervous system improving focus.
- Tones the hips and the belly area.
Doing it right
- Begin in a cross legged pose on your mat. Straighten your right leg while bending your left leg in to your chest.
- Holding on to your left leg with your right arm, twist your upper body and place your left arm behind you for support.
- Keep your spine erect while you deepen the twist, tucking in your left knee behind your right arm.
- Bend your right arm and hold your palm forward, pressing the knee with the back of your arm. Push into the mat with your left arm to deepen the twist.
- Look over your left shoulder while pressing the knee. Hold on to this position for up to a minute. Slowly release by reversing the steps.
- Repeat the steps on the opposite side.
4. VIPARITA KARANI OR LEGS UP THE WALL POSE
What’s in it for you…
- Helps calm the nervous system, which in turn helps relieve anxiety.
- May help relieve fatigue.
- Allows your muscles to relax.
- The position allows many to relax deeply, which releases tension and stress.
- A great passive pose to help lengthen your hamstrings.
- Relieves tired legs and feet.
- Stretches glutes and hamstrings.
- Relieves menstrual cramps.
Doing it right
- Lie down on your back with your butt touching the wall and legs going up the wall, where the floor and wall meet.
- Place your legs together or in a “V” formation up against the wall.
- Place your arms on the side of your body with palms facing upwards.
- Close your eyes and let your entire body relax and become inactive.
- Focus on your breathing and hold on to this pose for 5 to 15 minutes.
- To get out of this pose, bend your knees to your chest and slowly roll to your sides.
5. SHAVASANA OR CORPSE POSE
What’s in it for you…
- This posture helps in the repair of tissues and cells, and in releasing stress.
- Helps reduce blood pressure, anxiety, and insomnia.
- It’s an excellent way to ground the body and helps in reducing the Vata dosha (imbalance of air element) in the body.
- The posture leaves you in a state of rejuvenation and is the perfect way to end your yoga session.
Doing it right
- Lie flat on your back with your eyes closed and use a pillow below your neck only if absolutely required.
- Keep your legs comfortably apart with the toes facing sideways.
- Place your arms a little spread apart from your body with palms open and facing upward.
- Slowly relax your entire body paying attention to different body parts one by one.
- Start by paying attention to different parts starting from toes of the right leg and moving up to the knee and moving over to left leg after you’re done with one leg.
- Breathe slowly, gently, deeply and allow your breath to relax. Forget any sense of hurry, urgency or a need to attend to anything else. Surrender your whole body to the ground and let go making sure you don’t fall asleep.
- After about 10-20 minutes when you feel fully relaxed, keeping your eyes closed, slowly roll onto your right side. Lie in that position for a minute or so. Take support of your right hand and gently rise into a seated pose.
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Keeping your eyes closed, take a few deep breaths (in and out) as you gradually become aware of your surrounding environment and the body. Slowly and gently open your eyes.
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Each one of us have our own way of dealing with stress. Some prefer to sweat it out at the gym, and others might prefer the comparatively relaxing approach to yoga. Yoga is a great form of exercise for everyone as it has an abundance of health benefits and comes with zero side effects.
P.S. – Do consult your healthcare professional before embarking on any exercise program, particularly if you are out of shape, over age 65 or have health issues.
