Calming Yoga Poses for Stress Relief

CALMING YOGA P OSES FOR STRESS RELIEF 13 POSES TO RELEASE YOURSELF FROM STRESS Child's Pose INSTRUCTIONS Kneel on a yoga mat with legs together, sitting back on heels Hinge forward until chest rests on thighs; forehead is on the floor Curl shoulders forward and let hands rest, palms up, next to feet. Hold for 5 breaths HOW IT CALMS A resting posture that quiets the mind and eases stress Benefits the nervous system and lymphatic system Bridge Pose INSTRUCTIONS Lying on back, bend knees and place feet flat on the floor hip width apart; slide arms alongside the body with palms facing down (fingertips should lightly touch the heels) 2 Press feet into floor, inhale, and lift hips, rolling spine off floor; keep knees hip width apart. Press into arms and shoulders to lift chest and engage legs and buttocks to lift hips higher Hold for 4-8 breaths, then release on an exhale, slowly rolling spine back to floor HOW IT CALMS Provides gentle stretching of the back and legs Reduces anxiety, fatigue, backaches, headaches, and insomnia May be therapeutic for high blood pressure Standing Forward Bend INSTRUCTIONS From standing, exhale forward and bend knees enough to bring palms flat to floor with head pressed against the legs Feel spine stretch in opposite directions, as head pulls down and in, then press the hips up: straighten legs to deepen stretch Hold for 4-8 breaths, then bend knees, inhale arms out to sides, and raise arms and torso up back to standing HOW IT CALMS Pose stretches hamstrings, thighs, and hips Thought to relieve stress, fatigue, and mild depression Eagle Pose INSTRUCTIONS Begin standing with arms at sides Bend knees, balance on right foot and cross left thigh over right, then hook top of left foot behind right calf; balance for one breath Extend arms straight in front of body and drop left arm under right Bend elbows, raise forearms perpendicular to floor, and wrap arms and hands, pressing palms together Square hips and chest to front wall and draw belly in and up Gaze at the tips of thumbs Hold for up to one minute, then gently unwind arms and legs; repeat on opposite side HOW IT CALMS Pose can ward off stress by improving focus and balance An empowerment pose that releases tension in the shoulders, legs, and back Corpse Pose INSTRUCTIONS Lie flat on back with legs together but not touching, and arms at sides with palms up Keep eyes closed and face relaxed; breathe deeply Bring attention to each part of the body. starting at the top of the head Hold position for 3-5 minutes HOW IT CALMS Pose puts body at ease and emphasizes total relaxation Can trigger a state of deep rest that: Slows breathing Lowers blood pressure Quiets the nervous system Extended Triangle Pose INSTRUCTIONS Start from standing, then exhale, spreading legs and placing them 4 feet from each other 2. Stretch arms out sideways with palms facing down 3 Turn right foot out at a 90-degree angle; turn left foot in toward the right Tighten thigh muscles, turning right thigh outward Bend body from hips toward right leg Twist body to left, making sure both sides remain long Push left hip slightly forward while lengthening tailbone toward heel Keep right hand on ankle, shin, or the floor and stretch left arm up towards the sky Keep head straight or turn it slightly to the left 10 Hold this position for 30 seconds HOW IT CALMS Pose is an excellent stress reliever and full-body stretch Helps improve digestion May lessen the symptoms of anxiety, osteoporosis, and sciata Legs-Up-The-Wall Pose INSTRUCTIONS HOW IT CALMS Sit with hips against the wall and roll Helps stress reduction onto back, taking legs up the wall Helps renew blood and lymph drainage back into the heart area Bottom should be pressed as close to the wall as possible; hold for 5 minutes Warning: Avoid if you have glaucoma. If toes become tingly, bend knees and with feet together bring feet closer to pelvis Puppy Pose INSTRUCTIONS Start on all fours with shoulders stacked over wrists, hips stacked over knees, and the tops of your feet relaxed down on the mat Slowly walk hands out, lowering chest toward ground; keep hips over knees and arms shoulder distance apart, and gently release forehead to ground Activate arms by pressing down palms and lifting elbows and forearms away from the ground, then draw shoulder blades onto back and reach hips up toward the ceiling Invite your neck to relax, and breathe into your back, lengthening your spine in both directions Remain in the pose for 5 to 10 breaths, then gently lift forehead and walk palms back toward body, returning to all fours HOW IT CALMS Has a heart-opening effect Helps counter slouching shoulders when stressed Cat Pose INSTRUCTIONS Begin on all fours; exhale, drawing the belly to the spine Round back toward ceiling Release crown of head toward the floor; don't force chin to chest HOW IT CALMS Soothes and stretches the lower back • Relieves stress and massages spine Dolphin Pose INSTRUCTIONS Starting on all fours, lower forearms to the floor, tucking toes under and lifting the hips toward the ceiling 2 Place hands shoulder width apart with fingers spread wide Press forearms, fingers, and palms into the floor and press hips up and back while keeping a straight spine Keep feet hip's width apart with toes facing forward; press heels into the floor Let head and neck hang freely Remain in pose for 2-6 breaths and then return to table pose HOW IT CALMS Quiets the mind, alleviates stress, and reduces anxiety Stretches shoulders, neck, and spine Easy Pose INSTRUCTIONS Extend legs in front of body and sit straight; cross legs at the shins With knees wide, place each foot beneath the opposite knee and fold legs in toward torso Place hands on knees, palms down Balance weight evenly across sit bones, aligning the head, neck, and spine, then gaze ahead with soft eyes HOW IT CALMS Hold for up to one minute, then release and change the cross of the legs Promotes inner calm Opens hips, lengthens spine, and increases serenity Eliminates anxiety and relieves physical and mental exhaustion Cow Pose INSTRUCTIONS Begin on all fours; inhale as the belly drops toward the mat Lift chin and chest, gazing up toward the ceiling Broaden across shoulder blades and draw shoulders away from ears HOW IT CALMS Gently warms the spine Relieves stress and calms the mind Massages and stimulate organs and creates emotional balance Head-to-Knee Forward Bend INSTRUCTIONS Begin seated with legs extended Bend left leg, bringing the sole of the foot to the upper inside of the right thigh; left knee should rest on floor Place both hands to either side of the right leg then inhale, turning toward the extended leg 4. Exhale and fold forward Hold for 5 breaths and repeat on other side HOW IT CALMS Calms the brain Helps relieve mild depression, anxiety, fatigue, headache, menstrual discomfort, and insomnia blog.lululemon.com care2.com huffingtonpost.com santosha.com doyouyoga.com yogabasics.com yogaclassplan.com yogajournal.com yogaoutlet.com BROUGHT TO YOU BY: IN PARTNERSHIP WITH: HEALTH PERCH GHERGICH&Co.