While your body can easily recover from the occasional stressful situation, prolonged stress can wreak all sorts of havoc. Studies show that chronic stress can damage different organs including your digestive system. If you’re always dealing with stress, you increase the risk of developing digestive issues like ulcers and irritable bowel syndrome. Experts usually recommend avoiding situations that stress you out but that’s not always possible. That’s when you have to learn effective stress management techniques like yoga.
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10 Yoga Poses For Stress Relief
1. Standing Forward Bend
- From a standing position, bend your knees and hinge forward from your hips, placing your hands in front of your feet. Engage your core and exhale as you fold.
- Shift the weight to the balls of your feet. If your hamstrings feel tight, bend your knees slightly. If not, lengthen through the back of your legs.
- Grab hold of each elbow with opposite hands. Focus on softening your jaw, neck, around your eyes, and clearing thoughts from your mind.
- Hold the pose for five breaths, then slowly rise.
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2. Easy Pose
- Sit cross-legged on your mat, right foot in the front.
- After a few minutes, slowly bend forward as far as you can, arms out in front of you.
- Stay in the forward bend for five breaths, then straighten.
- Switch legs and repeat.
3. Cat-Cow
- Start on your hands and knees then exhale while drawing your stomach into your spine.
- Round your back to the ceiling as far as you can.
- Point the crown of your head to the floor but don’t force your chin to your chest.
- Repeat nine times.
4. Sitting Forward Bend
- Sit straight with your legs extended, bend your left leg and bring the sole of your foot to the upper inside right thigh. Your left knee should rest on the floor.
- Put both palms on either side of your right leg and inhale. Turn towards the extended leg and exhale while folding forward.
- Hold for 5-6 breaths and repeat the pose on the other side.
5. Reclining Bound Angle
- Lie on your back, bend your knees, and place your feet flat on the ground.
- Then drop your knees out wide so your legs form a diamond. Place one hand on your heart and the other on your belly.
- Stay in the pose for at least a minute. Repeat as necessary.
6. Sun Salutation A
- Stand with your feet slightly apart. Keep your arms down with face palms facing forward.
- Raise your arms up above your head and then slowly reach back, arching your back and opening up your chest.
- Fold forward to reach toward your toes. Hold for a few breaths at the top of the pose and then in the forward bend. Repeat as desired.
7. Child’s Pose
- Start on your hands and knees, and sit back over your heels with your hands in front of you.
- Slowly fold forward until your forehead rests on the mat.
- Allow your big toes to touch. You can either have your knees together or separated.
- You can rest your arms alongside your body or extend your arms in front of you.
- Stay in this pose for at least ten breaths.
8. Bridge
- Start with lying flat on your back. Bend your knees and place your feet hip-width apart. Keep your arms along your body with palms facing down.
- Press your feet into the floor. Inhale deeply and lift your hips. Keep your knees hip-width apart.
- Press into your arms and shoulders to lift your chest. Engage your legs and glutes to lift your hips higher.
- Hold for five breaths, exhale, and slowly roll your spine back to the floor.
9. Half Pigeon Lying Down
- Lie on your back and bring your knees up toward your chest.
- Fold your right leg, so that your heel rests on the left knee and your right knee sticks out to the side.
- Reach behind your left leg and pull toward you until you feel the stretch in your hamstring.
- Hold for a few breaths. Repeat on the other side.
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10. Legs Up On The Wall
- Start by placing your hips against a wall, then roll onto your back while straightening your legs against the wall.
- Your bottom should be pressed against the wall as closely as possible. Move closer if you need to.
- Hold this pose for five minutes.
Many people have to deal with stress on a daily basis though studies show it can have a negative impact on their health. If that applies to you, then doing a few key yoga poses every day can help manage these effects. Most of these poses are easy to do but you should talk to your doctor if you have any concerns about physical activity.
