“7 Yoga Poses for Stress Relief”

7 Yoga Poses for Stress Relief

Child’s Pose (Balasana):- (Bala = child)

7 Yoga Poses for Stress Relief

Start by kneeling on the ground and sitting back on your heels in the child’s pose (Balasana). Your forehead should be lying on the mat or a cushion as you lean forward. Reach out with your arms in front of you or out alongside your body. Breathe deeply and let your body to unwind as you feel a light stretch in your shoulders and back. Child’s Pose aids in relieving back strain, calming the mind, and encouraging relaxation.

Benefits
low back, hips, and legs are gently stretched, shoulders, neck, and spine are relaxed, digestion and elimination are stimulated, the mind and central nervous system are calmed, and tension and exhaustion are relieved.

Avoid in : pregnancy and recent or ongoing knee injuries

Start in the Cat-Cow Pose (Marjaryasana-Bitilasana):-

7 Yoga Poses for Stress Relief

On all fours with your knees hip-width apart and your hands immediately beneath your shoulders. Create a concave form (Cow Pose) by lifting your tailbone, arching your back, and looking upwards as you inhale. Put your chin in and round your spine up as you exhale.Switch between these two positions in a fluid motion that matches your breathing. The Cat-Cow Pose encourages spinal flexibility while easing tension in the back, neck, and shoulders.

Standing Forward Bend (Uttanasana):

7 Yoga Poses for Stress Relief

Standing Forward Bend: Stand with your feet hip-width apart. Exhale and slowly bend forward from the hips, if necessary maintaining your knees slightly bent. Allow gravity to gently stretch the backs of your legs and reduce spinal tension by letting your head and neck relax. Your hands can rest on the ground or on a stack of blocks as you hold on with your elbows. Standing in a forward bend promotes mental clarity, stress relief, and improved blood circulation.

Lie on your back in the bridge pose (Setu Bandhasana), keeping your feet hip-width apart and your knees bent.Keep your arms by your side, palms downward. Engage your glutes and core as you exhale, then plant your feet firmly on the ground and lift your hips off the surface. Hold the position for a few breaths before bringing your spine gradually back to the mat. Bridge Pose eases lower back strain, stretches the chest and shoulders, and lessens anxiety.

Legs-Up-the-Wall Pose (Viparita Karani):

7 Yoga Poses for Stress Relief

Sit in the Legs-Up-the-Wall Pose (Viparita Karani), leaning against a wall on one side of your body. Swing your legs up against the wall while you lay on your back, maintaining your arms at your sides. Your sitting bones should be as close to the wall as is comfortable for you. Allow gravity to gently extend as you unwind your body stretch out your legs and relax your hamstrings. Legs-Up-the-Wall Pose helps to soothe the nervous system and enhances circulation while encouraging relaxation.

Corpse Pose (Savasana):

7 Yoga Poses for Stress Relief

Lie on your back in the corpse pose, or savasana, with your legs extended and your arms at your sides with your palms facing up. Take a few slow, deep breaths while closing your eyes. Relax totally and allow any tension leave your body. From your head to your toes, concentrate on letting go of tension in various places of your body. Spend a few minutes in this position, savouring the profound relaxation it brings. Reduced anxiety, deep relaxation, and energy restoration are among benefits of corpse pose.

Supine Spinal Twist (Supta Matsyendrasana):

7 Yoga Poses for Stress Relief

Lie on your back with your arms stretched out to the sides and your palms facing down in the Supine Spinal Twist (Supta Matsyendrasana). Cross your right knee across your left leg so that it is flat on the floor. Keep your shoulders firmly planted as you slowly incline your right knee towards your left side of the body. As you slowly shift your head to the right, you’ll notice your spine gently bending. Repeat on the opposite side after holding the position for a few breaths. Supine Spinal Twist encourages relaxation and stress alleviation by helping to relieve tension in the back, spine, and hips.

Keep in mind to perform these postures mindfully, paying attention to your breath and your body. Before attempting any new postures, it’s always ideal to speak with a certified yoga instructor, especially if you have any particular health issues or injuries.

By:- Dr.Mahesh

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