Simple Yoga Postures for Stress Management
Yoga Postures for Stress Management: Practicing yoga helps us to work with the nature of the mind, the nature of being a human, how emotions live in our bodies and how they affect our behavior and our minds. The mind can be trained to relax through deep breathing and become focused while holding the breath. This practice (yoga postures for stress management) leads us to control our mind. The meditative aspects of yoga help us to reach a deeper, more spiritual and more satisfying place in our lives. It reduces the physical effects of stress on the body.
By encouraging relaxation, yoga (yoga postures for stress management) helps to lower the levels of the stress hormone cortisol. Related benefits include easing symptoms of conditions such as anxiety, depression, fatigue, asthma and insomnia. Yoga, which derives its name from the word, “yoke” to bring together means that bringing together the mind, body and spirit.
There are a lot of yoga posture for stress management. Many of us get frustrated by looking for the right posture that will help to release stress and mental pressure. If you are suffering from this problem you have come on the right place.
These stress-relieving yoga poses help alleviate backaches, fatigue, anxiety and depression. Make sure that with each pose you are focusing on taking deep breaths. If any pose looks too difficult, simply skip it or don’t go as deep into the pose as the instructions provide. The more you practice a position, the easier it comes with time.
1. Pack Posture
To practice this posture at first kneel on the floor or yoga mat with legs together, sitting back on your heels. Then hinge forward from your hips until your chest comes to rest on your thighs. Your forehead should be on the floor. Curl your shoulders forward and let your hands rest, palms up, next to the feet. You can also have your arms out in front of you, palms on the floor. Hold for 5 deep breaths. It sends a signal to the brain that you’re safe and that it’s okay to rest.
2. Bridge Posture
It is a beginning back bend that helps to open the chest and stretch the thighs. When you’re in the represent (pose), your arms and legs make a “bolted connect” with your body. This pose can be used as preparation for deeper back bends, or practiced with a block as a restorative pose. At first, lying on your back, bend your knees and place your feet flat on the floor, hip-width apart. Then Slide your arms alongside your body with palms facing down (fingertips should lightly touch the heels).
Press your feet into the floor, inhale, and lift your hips, rolling your spine off the floor (keep your knees hip-width apart). Press into your arms and shoulders to lift the chest and squeeze your glutes to lift the hips higher. Hold for 4-8 deep breaths, then release on an exhale, slowly rolling your spine back to the floor. Bridge Pose calms the mind and is known to be therapeutic for individuals with high blood pressure. Because it opens the chest, it increases lung capacity, which is therapeutic for those with asthma.
3. Legs Up The Wall Posture
At first set a bolster or long pillow on the floor against the wall. Start the pose by sitting with your left side against the divider. Your lower back should lean against the reinforce, in case you’re utilizing one. Then gently turn your body to the left and bring your legs up onto the wall. After that lower your back to the floor and lie down. Rest your shoulders and head on the floor. Then shift your weight from side-to-side and scoot your buttocks close to the wall. Give your arms a chance to rest open at your sides, palms looking up. In case you’re utilizing a reinforce, your lower back should currently be completely upheld by it.
Close your eyes. Hold for 5-10 minutes, breathing with awareness. To discharge, gradually propel yourself far from the divider and slide your legs down to the correct side. Use your hands to help press yourself back up into a seated position. It is a deeply relaxing pose, which when combined with slow, rhythmic breathing, will allow you to tap into your “rest and digest” nervous response.
4. Fish Posture
Begin this posture by lying on your back with your legs extended and your arms resting alongside your body, palms down. Press your forearms and elbows into the floor and lift your chest to create an arch in your upper back. Lift your shoulder blades and upper torso off the floor. Tilt your head back and bring the crown of your head to the floor. Keep pressing through your hands and forearms. There should be very little weight pressing through your head. Keep your thighs active and energized. Press outward through your heels. Hold for five breaths.
Draw your knees into your chest for Knees-to-Chest Pose for a few breaths, and then extend your legs and rest. It helps open up the front of the chest and heart space, which we often keep protected. Turn your attention to your heart when you hold this pose, and allow it to fill you and rejuvenate you. The more you learn to love, the less stressed you’ll be.
5. Corpse Posture
Lie flat on your back with your legs together (but not touching), and arms at your sides with palms up. Keep your eyes closed and face relaxed. Focus on deep belly breaths. While breathing deeply for 3-5 minutes, bring your attention to each part of the body, starting at the top of the head all the way to your toes. It helps relax a nervous system on over-drive, thereby quelling anxiety, stress and insomnia. It also allows your nervous system a time to reset, and drenches your body in endorphins that help relax and calm.
Meditation is an important factor in yoga postures for stress management. One of the essential things expected during stress management is the ease of mind. Yoga with meditation balances those alpha waves that are needed to relax your mind. A combination of morning yoga exercise and asana unites the mind, body, and soul. Yogis have confirmed that yoga has relieved people from stress to a great extent. We all must have noticed forgetfulness when we are worried about something that’s disturbing us. It leads to a confused state of mind. Yoga (yoga postures for stress management) brings an improved concentration to deal with situations with a calm mind.
Note: Images used here just for demo not exact. Please read the instruction for particular posture.