Yoga can be a highly effective way to relieve stress and promote relaxation. Here are some yoga practices and techniques you can incorporate into your routine to help reduce stress:
Child's Pose (Balasana): Kneel on the floor, touch your big toes together, and sit back on your heels. Lower your torso between your thighs and extend your arms forward on the mat. This pose gently stretches the back and promotes relaxation.
Forward Fold (Uttanasana): Stand with your feet hip-width apart. Hinge at your hips and fold forward, allowing your head and arms to hang. Bend your knees slightly if needed. This pose stretches the hamstrings and calms the mind.
Cat-Cow Stretch (Marjaryasana-Bitilasana): Start on your hands and knees in a tabletop position. Inhale, arch your back, and lift your tailbone for Cow Pose. Exhale, round your back, and tuck your chin to your chest for Cat Pose. Flow between these poses with your breath.
Seated Forward Bend (Paschimottanasana): Sit on the floor with your legs extended in front of you. Inhale, lengthen your spine, and then exhale as you fold forward from your hips. Reach for your feet or ankles. This pose stretches the entire back of your body.
Easy Pose with Forward Fold: Sit cross-legged in Easy Pose (Sukhasana). Inhale to lengthen your spine, and exhale as you fold forward from your hips. Rest your forehead on the floor or a cushion. This helps calm the mind and gently stretches the hips.
Legs-Up-the-Wall Pose (Viparita Karani): Lie on your back with your hips close to a wall. Extend your legs up the wall, forming an L-shape. Rest your arms by your sides. This pose promotes relaxation and helps with circulation.
Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet hip-width apart. Lift your hips off the ground, coming into a bridge shape. Interlace your fingers beneath you and press your arms into the mat. This can help alleviate tension in the back and shoulders.
Corpse Pose (Savasana): Lie on your back with your arms at your sides and palms facing up. Close your eyes and relax your entire body. Focus on your breath and let go of any tension. This is a classic relaxation pose.
These movements can be done individually or combined into a short sequence. Remember to move gently and mindfully, focusing on your breath and sensations. If you have any medical conditions or concerns, consult a healthcare professional before attempting new movements.
Check out Yoga for Beginner on YouTube