Fitness Plans

Yoga Poses for Stress Relief

Instead of reaching out for antidepressant pills, bring out your yoga mat and try these poses the next time you feel low and depressed and see your mood perk up instantly.

Standing Forward Bend (Uttanasana)

The standing forward bend is the ideal yoga pose to reduce stress. It helps in preserving proper functioning of the nervous system by improving blood supply throughout the body. It also helps in stretching and relaxing the spine and increasing flexibility. It tones the abdominal muscles and organs, and is the perfect yoga pose for weight loss.

Stand with your feet closed and arms resting on the side. Raise your hand above your head while inhaling and bend your torso forward while exhaling. Touch the ground with both your hands, keeping your legs straight. Hold the pose for 30 seconds with normal breathing rhythm. Come back to the starting position. This makes 1 repetition. Repeat it 5 to 10 times.

Down Dog (Adho Mukha Savasana)

The down dog or the downward facing dog pose is an amazing stress-relieving yoga pose that helps in waking up the senses and reduces fatigue and tiredness. It helps in improving bone density and preventing bone diseases such as osteoporosis in women. It rejuvenates the body by improving blood circulation, and this yoga pose can also help in relieving neck pain by reducing stiffness of the upper body. Get down on your knees and hands so that your back remains straight and parallel with the floor. Now, push up your hips by straightening the knees and elbows so that your body forms an inverted V shape, Hold the pose for 30 seconds to 1 minute while breathing normally. Return to the starting position exhaling slowly. This makes 1 repetition. Repeat it 5 to 6 times.

Extended Triangle Pose (Utthita Trikonasana)

The extended triangle pose is the ideal yoga pose for stress management that helps in full-body stretching. It helps in increasing flexibility, improving digestion and relieves the problems of anxiety, depression and fatigue. It addition, it also increases bone density and reduces the risk of developing osteoporosis. It also helps in toning the oblique muscles and is  effective to reduce fat. Stand straight with your feet approximately 4 feet apart, raise your arms on both sides and keep them parallel to the floor,. Now turn your right foot out by 90 degrees and bend your torso to the right side while exhaling, and hold your right calf with your right hand while pointing your face and left hand towards the ceiling. Hold the position for 30 seconds and come back to the starting position while inhaling. This is 1 repetition. Now repeat the entire movement on the left side. Repeat it 5 to 6 times on both sides.

Cat Pose (Marjaryasana)

The cat pose is the best pose for stress relief that helps in stretching the spine and toning the muscles and organs of the abdomen. It helps in improving overall health by relieving digestive problems and is also one of the most effective yoga poses to relieve PMS. Get on all fours with your wrists directly under your shoulders and your knees directly under your hips. Now, exhale and pull your spine inward to form a curve pointing towards the ceiling. Bend your head toward the floor, but make sure your chin should not touch the breast. Hold the pose for 30 seconds and come back to the starting position. In most cases, the cat pose is combined with cow pose which you can do by inhaling and dropping your belly towards the mat while pointing your head upward. These 2 poses are to be repeated 5 to 6 times holding each pose for 30 seconds alternatively.

Extended Puppy Pose (Uttana Shishosana)

The extended puppy pose is one of the most simple yoga exercises that helps in relaxing the body by stretching the spine and shoulder, thus reducing stiffness. It is useful for correcting body posture, increasing flexibility and rejuvenating the mind and the body. Begin on all fours and slowly lower your chest towards the floor by sliding your arms forward but make sure that your elbows don’t touch the ground. Drop your head so that it touches the floor. Keep your neck relaxed and hold the pose for 30 seconds to 1 minute while breathing normally. Now, come back to the starting position while exhaling. This makes one repetition. Repeat it 5 to 6 times.

Corpse Pose (Savasana)

Last but not the least comes the corpse pose or Savasana, the ultimate yoga pose for stress relief. No yoga session is complete without the corpse pose which is the most calming and relaxing of all poses. It transports the body to a state of deep rest and relaxation.

Lie down on the yoga mat with any cushion or pillow for support. Keep your feet slightly apart and relax your knees and toes. Place your arms on the side of your body, your palms open and facing the ceiling. Close your eyes and breathe slowly and deeply to relax your body and mind. Stay in this posture for 10 minutes and end your yoga session in a relaxed and rejuvenated way.

Beat work stress and anxiety effectively with these relaxing and healing yoga poses and enjoy a happy and cheerful life with family and friends.

Disclaimer: All plans included in this section are generic and would require consultation with an expert before being adopted.