Yoga Poses : We all have those days where we feel like the world is against us. Work deadlines, family obligations, and the ever-growing to-do list can make us feel overwhelmed and stressed. But, taking a few moments to prioritize your mental health and practice yoga can help you unwind and relax. These 10 yoga poses are easy to practice, and can be done anywhere, anytime. From improving sleep to reducing stress, these yoga poses can help you reset and get back to feeling energized and ready to tackle whatever the day throws at you.
1) Child’s Pose
This yoga pose is great for releasing tension in the neck, shoulders, and lower back. If you’ve been sitting or standing for a long time, you might experience a lot of tension in these areas. This pose can be done on the floor, or on a mat.
To begin the child’s pose, kneel on the floor, and sit on your heels with your knees wide apart. Gently extend your arms out in front of you and slowly lower your torso down to the floor. Child’s pose can be held for as long as desired, and is a great way to take a break from a busy day and relax.
2) Supported Bridge Pose
This yoga pose is great for the lower back, and is particularly useful for anyone who is experiencing back pain. This pose can be done on the floor, or with a yoga block. To perform the supported bridge pose, lie on your back with your knees bent, and feet flat on the floor. Place a yoga block, pillow, or rolled up towel under your lower back so that your hips are elevated.
Stay in the pose for as long as desired, and adjust the elevation under your hips to find a position that is most comfortable for you. This supported bridge pose is a great way to relax tired muscles after a long day, and can also help with lower back pain.
3) Reclined Bound Angle Pose
This yoga pose is great for people who experience lower back pain and stiff muscles. This pose can be done seated or lying down. To perform the reclined bound angle pose, begin by sitting or lying down with your legs extended and feet touching the floor/ground.
Using a strap, tie your feet together so that they are at least as wide as your hips. This will help you to fully extend and relax in the pose. Stay in the reclined bound angle pose for as long as desired, and you may want to prop your upper body up with pillows or blankets for more comfort.
4) Supine Spinal Twist
This yoga pose is great for releasing lower back and shoulder tension, and can also help improve blood circulation throughout the body. This pose can be done seated or lying down. To perform the supine spinal twist, sit up with your knees bent and feet touching the floor/ground. Place a yoga block or pillow behind your head, with your head resting on the pillow.
Extend your arms to the sides, and turn your upper body to one side while keeping the rest of your body facing the ground. Stay in the pose for as long as desired while focusing on your breathing and reducing any stress in the shoulders and lower back.
5) Cat/Cow Pose
This yoga pose is great for stretching and strengthening the spine and core muscles. The cat/cow pose is also excellent for improving blood circulation, which is great for stress relief. This pose can be done seated or standing up. To do the cat/cow pose, begin by sitting or standing with your back straight.
While breathing in, slowly arch your spine upward and let your stomach sink towards the ground. While breathing out, slowly lower your spine and stomach back towards the ground while exhaling. Do this for a few minutes at a time to stretch and strengthen the spine.
6) Leg Up The Wall Pose
This yoga pose is great for anyone who is experiencing lower back pain or tired/sore legs. This pose can be done seated or lying down. To perform the leg up the wall pose, sit next to a wall with your upper back against the wall, and legs extended up the wall.
Place a pillow or cushion between your back and the wall for more comfort. Keep your legs as high up the wall as possible for as long as desired in order to relax the lower back and tired legs. This pose is also great for increasing blood flow.
7) Seated Forward Fold
This yoga pose is great for stretching the back muscles, hips, and shoulders. This pose can be done seated or standing up. To perform the seated forward fold, sit on the floor with your legs extended in front of you and your feet touching the ground.
Bend at the knees and slowly fold forward, bringing your head towards your legs and placing your hands on the ground for additional support. This pose is best done with slow, controlled movements to fully stretch the muscles in the back without injury.
8) Standing Forward Bend
This yoga pose is great for stretching the lower back muscles. This pose can be done seated or standing up. To perform the standing forward bend, stand with your feet slightly wider than your hips and knees slightly bent. Bend at the hips and slowly extend your arms towards the floor while keeping your back straight.
You can place your hands on your lower back and slowly push it towards the ground to really stretch out the lower back. This standing forward bend is a great way to stretch out stiff muscles, and can also be done while holding onto a wall for extra support and balance.
9) Downward Facing Dog
This yoga pose is great for strengthening the arms and back muscles, and also helps to improve posture and blood flow. This pose can be done seated or standing up. To perform the downward facing dog pose, begin by sitting on the floor with your legs extended and feet touching the ground. Place your hands on the floor and slowly push your hips up towards the ceiling.
This is a resting pose, so there’s no need to push yourself and go all the way to the floor. This downward facing dog pose is great for taking a break and relaxing the mind, while strengthening and stretching the muscles in the back and arms.
10) Corpse Pose
This yoga pose is great for relaxing the entire body and mind, and is often done at the end of yoga classes. This pose can be done seated or lying down. To perform the corpse pose, lie down on your back with your legs extended and arms resting by your sides.
Let go of any thoughts or feelings of stress or anxiety, and try to focus on your breathing. Allow your body to completely relax as you remain in the corpse pose for as long as desired. This is a great way to end a yoga session, and helps to fully relax the body and mind.
Benefits of yoga for stress relief
The benefits of yoga for stress relief are endless, but some of the most notable include: increased self-awareness, improved focus, a healthier lifestyle, reduced anxiety, and reduced cortisol levels. These benefits come from a combination of the breathing and meditation techniques used during yoga.
As well as the physical poses that are used to stretch and relax the body. Yoga is also a social activity that can be done with friends and family members, making it an even more enjoyable and beneficial experience.
Also Refer:- Best 5 Benefits of Practicing Yoga
The benefits of yoga for stress relief are endless, and can be felt immediately after the first session. As with any new activity, it is important to find a yoga class that is the right fit for you, and to practice consistently in order to see the full benefits of yoga.