When you’re stressed out and anxious and a million things are running through your head, it’s hard to find a moment of relaxation and calm. By practicing yoga, you ground yourself and deepen the connection between your mind and your body. The focus on breathing throughout the practice will calm and strengthen you. You also stretch out the physical tension from your muscles and stimulate the body’s parasympathetic nervous system which sends a message to your system to rest and digest. Here are five specific yoga poses designed to reduce stress and promote calm.
Before you start your practice, take a moment to connect to your breath. Consciously take ten slow, deep belly breaths in through your nose and out through your mouth. Notice the feeling of your chest and abdomen expanding and contracting. Keep this conscious breath throughout your practice. Hold each pose for 1 to 2 minutes.
Soothing Sequence Yoga Poses
1. Balasana (Child’s Pose)
Balasana, also translated as strength pose, is the perfect position to start your sequence and relax into your breathing. This restful pose restores and rejuvenates and relieves tension in the hips and lower back.
Starting on all fours, spread your knees wide and let your toes touch. Drop your hips back onto your heels and slowly lower your forehead to your floor or mat. Rest your arms along your sides or bring them out in front of you.
2. Marjaryasana (Cat Pose) and Bitilasana (Cow Pose)
Cat Pose and Cow Pose often come hand in hand. This combination of poses stretches out your spine and massages all the organs in your abdomen, helping to create emotional balance.
Begin on all fours, with your shoulders directly above your wrists and your hips directly above your knees. Start with Cat Pose by rounding your spine and dropping your head and tailbone down. Hold for 30 seconds. For Cow Pose, drop your belly down and stretch your head and tailbone up. Slowly alternate a few more times. These two yoga poses is very easy to perform and is very beneficial.
3. Viparita Karani (Legs Up the Wall)
This supported inversion pose slows pulse and breathing rate as well as lowering blood pressure. The dilation of the blood vessels improves circulation and soothes every system in the body. Watch as this pose causes your headaches, anxiety and restlessness to disappear.
Support your hips with a pillow as you extend your legs against a wall towards the ceiling. You’re your arms by your sides and rest your head and shoulders on the floor.
4. Supta Matsyendrasana(Supine Spinal Twist)
Twists are fantastic at release muscular and emotional tension, calming mind and quieting the nervous system.
Lie on your back with your knees bent and feet flat on the floor. Extend your arms to each side so your form a T shape. Tuck your shoulder blades against the floor and drop your knees to the left as you gently turn your head to the right. Do not force this movement, just breathe into the twist. Hug your knees into your chest before transitioning to the other side.
5. Savasana (Corpse Pose)
Every yoga session should end with Corpse Pose so you can soak up the benefits of your practice in a period of deep relaxation. This pose will help your alignment, release the spine and calm the nervous system.
Lie on your back with your legs extended out. Allow your ankles to fall open. Extend your arms by your sides with your palms facing up. If you feel a lot of tension in your lower back, tuck your shoulder blades underneath you. Let your body rest heavy against the floor and take the time to do some rounds of conscious and mindful breathing.
Hope you will try all these Yoga poses at home!!