As seen in Training For Chocolate Blog, BYH guest contributor.
Stressed out and cannot find the time to make it to an hour long yoga class? We understand your pain! Try the below yoga poses to help manage your stress, choose one or do them all together in a sequence. Enjoy!
1. MOUNTAIN POSE (TADASANA)
The perfect start to any yoga practice should begin with Mountain Pose. It provides the foundational alignment which begins with breathe and is essential to calm the nervous system.
Standing with the feet together, arms by your side, palms face outwards. Lift and spread the toes, root the outer edges of the feet into the floor. Lengthen the tailbone toward the floor, allow the shoulders to slide down the back and align the crown of the head directly above the sternum, gaze forward.
2. LEGS UP THE WALL
There are many health benefits to inverting your body (getting upside down!). When you put your legs up the wall it gives blood circulation a little boost toward the upper body and head, which creates a nice re-balancing feeling after you have been standing or sitting for a long time, particularly if you are stressed, fatigued, or jet-lagged.
Lying on your back, your bum close to the wall, inhale, bring your knees to your chest. Exhale to release your legs, and rest them up the wall at a 90 degree angle, relax your arms by your side. Close your eyes and enjoy (hold for at least 10-12 breaths, much longer if possible)!
3. LOW LUNGE (ANJANEYASANA)
Opening up the hip joint, low lunge is a great pose if you have tension in the legs.
Step one foot forward, stacking the front knee directly above the ankle and back knee to the ground.
Drawing the chest forward, broadening the collar bones, raise your arms to the sky, lift the chest and drop the tailbone down. Gaze directly ahead or towards the thumbs.
4. COBRA (BHUJANGASANA)
Cobra is a heart opening pose that helps awaken and rejuvenate the body.
Lying flat on your stomach, tops of your feet pressing into the floor. Place your hands palms down on either side of your chest, just under your shoulders. Engage your bum, thighs and toes and on an inhale press into your palms to rise your chest off the floor. Keep your gaze low so you don’t strain your neck and hold for 15 seconds, exhaling to come back down to the mat.
5. BOUND ANGLE POSE (BADDHA KONASANA)
This pose is a soothing pose focused on stimulating the heart and improving blood circulation. It is also a great one for opening the hips and alleviating tension.
Sitting on the floor, bring the bottom of your feet to touch, dropping your knees out to the side so your legs are shaped like a diamond. To intensify the stretch pull your feet closer to your pelvic floor, to make it more restorative, take your feet further out. Holding onto your ankles, inhale to straighten your back and exhale to surrender forward.
If your feet are further away from you, round your spine. If your feet are closer to your pelvis keep a straight back. Hold for 10-12 breaths.