How to Relieve Stress and Tension With Yoga
Stress and anxiety take away a person’s energy, destroy the body, lead to depression and dangerous diseases. How to relieve stress and calm your nerves? How can you stop worrying and live in harmony with yourself and others?
Yoga As the Best Way to Beat Stress
Yoga is a great method for relieving stress and tension. But if you don’t have time for a full workout, incorporate 5 stress-relieving yoga asanas into your routine. Even these few minutes will help you feel as much pleasure as a huge jackpot at the casino en ligne Canada. Such a daily practice will lower your body’s stress hormones and help you find your sanity.
5 Yoga Asanas
Perform the yoga relaxation exercises in the sequence below and get your nervous system in order.
Balasana or Baby Pose
Babies often sleep on their stomachs with their knees tucked under them. This is the child’s pose, the memory of our childhood. In a short time asana for recovery helps to cope with severe irritation and brings back peace of mind.
In child’s pose, the muscles of the back lengthen slightly, due to this pressure is removed from the intervertebral discs. The discs return to their anatomically correct position, which eliminates the pain associated with their displacement.
At the end of the pose, the muscles and nerves of the back get a fresh blood supply — this helps them recover faster.
Although technically performing this stress relieving exercise isn’t difficult, you will need patience and the ability to relax completely.
Kneel down, bringing your knees and feet together so that your thumbs are touching. Lower your pelvis onto your heels and relax.
- As you exhale, put your body down on your knees, resting your forehead on the floor. You can extend your arms along your torso to your heels, palms up, or in front of you, palms down.
- Try to hug your thighs with the whole surface of the rib cage, pulling your tailbone to the heels.
- Feel your fully relaxed arms and shoulders pulling toward the floor under their own weight.
- Hold in this pose for 5-6 breaths and exhalations.
Feet up the Wall
One of the most accessible asanas for recovery and relaxation. It does not require any special flexibility or strength, but it will bring tangible benefits – lower stress levels, improved blood circulation, and lower back pain.
In the “feet up the wall” pose, breathing is deeper and more rhythmic, relaxing and calming the nervous system. Asana gently stretches and relaxes the muscles of the neck, back and shoulders, relieving them of tension, thus relieving headaches and migraines. Stretching the spine, hips, glutes and hamstrings, asana restores strength and relieves stress on the lower back, relieving lower back pain.
- Lie down on the mat. Move your back as close to the wall as possible.
- Start lifting your legs up the wall until a right angle is formed between your legs and your body.
- Keep your arms loosely along your torso. Relax your shoulders, make yourself comfortable — if you feel tension in your back or neck, put a roller under your lower back or neck. Breathe in deeply and slowly through your nose, then breathe out slowly and deeply.
- Stay in this position for 10-15 minutes.
Pigeon Pose Lying Down
One of the most effective thing for stress relief. Pigeons know a lot about peace and tranquility. Let’s learn from them.
When stressed, your body is always tense, especially in the hips and pelvis, because there are many ligaments, muscles and tendons. A stress yoga exercise opens your hips and stretches the iliotibial ligament, reducing tension in your lower back and preventing knee pain.
- Lie on your back on a mat, bend your knees, feet on the floor.
- Pull your feet closer to your buttocks.
- Put your left foot on top of the right, so that the ankle of the left foot is just above the right knee.
- Place your palms on the back of your right thigh and gently pull your leg up toward your chest for several breathing cycles (2-3 minutes).
- Watch how you feel. The gluteal and posterior thigh muscles should be tight, but not to the point of pain.
- Repeat for the other leg.
- You will feel the effect of the exercise to relieve stress and tension immediately. Your gait will become easy, even if the asana was difficult.
Lying Bound Knot
Asana opens the chest, calms the nerves, restores strength, and helps you disconnect from anxiety and worry. As an added bonus, you’ll strengthen and stretch the withdrawal muscles of the inner thigh.
Deep breathing relieves stress, increases your ability to concentrate and stops your inner dialogue.
Circulation of blood in the lower back and pelvic area increases, normalizing the work of internal organs located there. This is especially important if you have a sedentary lifestyle.
- Lie on your back, put your hands along your torso, palms up.
- Pull your feet halfway up your buttocks and bring your soles together, keeping their edges off the floor.
- Pull your knees up to the mat as if trying to touch the floor with the outside of your thighs.
- If stretching is not enough for you, change the position of your hands – stretch them above your head, palms up.
- For a more comfortable performance of asana, you can put a roller under the neck.
- Close your eyes.
- Try to stay in the pose for 10-15 minutes.
Although the name of the pose brings up sad associations, it’s especially useful on those days when you feel completely emotionally exhausted.
By concentrating solely on your breathing, you will calm your mind, and free it from negative thoughts.
- Lie on your back, stretch out your legs. Feet relaxed, lie as you feel comfortable.
- Place your hands along your torso, palms up.
- Close your eyes, concentrate on your breathing and relax completely.
It’s possible that you won’t be able to meditate on relaxation and tranquility the first time you do it, but the effect will be better with each time you do it.
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