Have you ever looked for a program or practice that helps to get a healthier and better life? Yoga has been practiced for many years and has proven quite effective in reducing stress and keep the body fit. Yoga is a great way to build inner peace.
Stress is the root cause of all diseases and has great impact on various systems in the body. This is the reason why no two people react in the same way in any given situation. The key to cope up with stress is to have a balanced diet, regular exercise and yoga.
Although there are some other ways to fight against stress and tone the body, yoga has been influential in improving the lives of many people. Let Yoga be the entrance door to find a sense of balance and a healthier life. Here we have given some of the top yoga poses to get complete relief from stress.
Best Yoga Poses for Stress Relief:
1. Easy Cross Legged:
It is also known as Sukhasana or Pose of ease.
- Sit on a blanket or yoga mat in a normal position and cross the ankles.
- You can also sit in half lotus position if you can’t sit in Sukhasana pose.
- Push the chin to the chest, relax the weight of the head over and relax the palms gently on the knees.
- Close your eyes, take a break and begin to notice your breath.
- Just stay for about 5 minutes in this position (without any other thoughts), just concentrate on the breathing.
2. Mountain Pose:
It is also known as Tadasana. This pose establishes mobility and aligns spine natural curves which support deep breathing and improves balance. Mountain pose is the foundation for all other postures in yoga. Stand still as a mountain and keep breathing deeply. The concentration should be in the middle of two eyebrows.
3. Standing Side Bend:
This side bend pose relieves body tension. We can do this pose to unwind tension and stress. It is very helpful to do before and after sitting meditations.
- Stand in mountain pose by holding a strap in both the hands or holding the palms together. Keep the shoulders apart or wider at a comfortable distance.
- Raise your hands above your head. Exhale and bend the body to the left. After 5 to 10 breaths, move to the right side in the same position and take 5-10 breaths.
4. Wall Dog Pose:
It is also called as Adho Mukha Svanasana. It releases stress from the tired arms, stretches hamstrings and encourages deep breathing.
- Stand in front of a wall.
- Bend half of the body and place the hands on the wall.
- Now put your head downwards and have 5-10 breaths.
This is the best pose for people sitting on their desktops for hours. Though you’re in the office, make sure you do the wall dog pose for every 30 minutes, which releases stress from the body and mind.
5. One Leg King Pigeon Pose:
It is also called as Eka Pada Raja Kaptasana. It helps in stretching the abductors and muscles.
- Start in downward dog pose with feet a little apart and palms positioned relaxed on the mat. Lengthen your spine and shoulders.
- Bring the right leg forward such that your knee is at your right hand wrist and stretch your left leg backward.
- Adjust your right leg so that you’re in a comfortable position. If you feel uncomfortable, use the yoga blocks for support.
- Bend your left leg from knee, pull back the foot slowly and bend your head backward, such that it relaxes on the sole of your left leg. You can also use a strap to pull your leg.
- Take 5-10 breaths and come back to the original position and then relax.
6. Cross Leg Revolved Pose:
It is also called as Parivrtta Sukhasana. Stretches spine, hips and shoulders and relieves from lower back ache, neck pain and stress.
- Sit cross legged on the mat.
- Rest your right palm on your left knee. With your inhalation, lengthen your spine and twist from the belly towards the left. You can rest your left hand on the mat for leverage while turning. Have around 5 deep breaths in this position.
- Inhale and come back to the center
- Do the same by turning to the right side and with left palm on the right knee.
7. Supported Bridge Pose:
This asana is also known as Setu Bandhasana. It elevates neck and shoulder pain and relieves from headache and stress.
- While you rest on the floor bring your legs together and your arms to your sides.
- Slide your feet towards you with your soles remaining on the ground such that your knees are facing the ceiling.
- Hold your foot with your hands with both the hands and now lift your pelvic region off the ground.
- Make sure that you’re well balanced. Once you’re in this final position breath normally and hold in that position as long as you are comfortable.
- Exhale, come back to the initial position slowly and relax
8. Eagle Arms Pose:
It is also known as Garudasana. Stretches your shoulder muscles and the upper back.
- Start in mountain pose. Raise your arms up to the shoulders with palms facing up.
- Cross your arms such that the elbows are one over the other and palms face each other. If the palms didn’t touch each other then rest one palm over the wrist or forearm of the other.
- Bend your knees slightly and shift your weight on to the other leg. Cross your right leg over the free left leg just above the knee.
- This is the final position wherein you’ve to look straight forward with fingers pointing the ceiling. Be in this position for around 0.5 to 1minute and come back to the mountain pose.
- Repeat with the other arm and leg crossing over the right arm and leg.
9. Revolved Belly Pose:
It is also known as Jathara Parviartasana. This pose eases back tension and calms the nervous system.
- Lie on your back on the yoga mat with your knees folded.
- Spread out your arm to exactly 90 degrees at shoulder level and rest your palms facing downwards.
- Push the knees towards your chest; See your thigh bones are vertical.
- Release your knees towards the right side and rest them on the floor such that they are in parallel to the right arm. Move slowly and repeat the same on the other side.
The above said yoga poses can hardly take about 30 minutes of your daily time. Making it a habit to practice these poses, greatly helps in getting rid of stress. It is also very important to choose the best yoga mat to practice these yoga poses. Before you start your day, make plans, set goals and execute them accordingly. You can only give excuses to your wife, kids, clients, bosses when you haven't finished the work. When you don't meet the goals, the stress factor climbs on you very quickly. So be positive and you’re the cause of what you do. Balanced practice of the yoga poses for stress and depression will give better results.