Yoga Poses that help release stress

01 May 2015

Yoga postures to help you relax after a long day at work or if you would just like to stretch a little during your lunch break. These postures can also help if you are having trouble sleeping at night and are feeling anxious.

Yoga is the best form of workout specially if you are looking to stretch and release tension but also want to make the muscles work. The postures listed below have restorative qualites and are guaranteed to make you feel charged and rejuvinated. These will help you to relax after a long day at work or if you would just like to stretch a little during your lunch break. They can also help if you are having trouble sleeping at night and are feeling anxious.

 

1. Forward Bend

Sanskrit Name: Uttanasana

Benefits:

  • Calms the brain and helps in releasing stress and mild depression.
  • Improves stamina and reduces fatigue.
  • Improves posture.
  • Stretches the hamstrings, calves and gluteus and removes tightness.
  • Opens the chest and hence energises the heart.
  • Improves digestion.
  • Stimulates liver and kidneys.
  • Strengthens the legs and feet.
  • Helps to reduce asthma, sinusitis, osteoporosis, high blood pressure and migrane.
  • Helps with proper breathing and improves blood circulation.

jyoti-yoga-uttanasana-standing-forward-bend1

jyoti-yoga-uttanasana-standing-forward-bend2

Instructions:

  1. Begin in Tadasana, Inhale.
  2. Exhale, keeping the back straight, lock the knees, bend forwards towards the floor, rotating from the hip. If you’re able to reach the floor, place the tip of the finger or the palm depending on how far you can reach without bending the knees.
  3. Inhale, look forward so that the neck and rest of the spine are in a straight line or slightly concave.
  4. Exhale, suck the core in as much as you can and drop the head so that the crown in pointing towards the floor.
  5. Stay here for ten breaths.
  6. With every exhale, try to bring the chest closer to the thighs without bending the knees. Keep the legs very solid and relax the upper body completely.

2. Child’s Pose

Sanskrit Name: Balasana

Benefits:

  • Calms the brain and helps in releasing stress and mild depression.
  • Improves stamina and reduces fatigue.
  • Improves posture.
  • Stretches the hamstrings, calves and gluteus and removes tightness.
  • Opens the chest and hence energises the heart.
  • Improves digestion.
  • Stimulates liver and kidneys.
  • Strengthens the legs and feet.
  • Helps to reduce asthma, sinusitis, osteoporosis, high blood pressure and migrane.
  • Helps with proper breathing and improves blood circulation.

jyoti-yoga-balasana-childs-pose

Instructions:

  1. Begin in Vajrasana. Inhale.
  2. Exhale, fall forwards towards the ground with the forehead touching the floor and arms stretched out. You can either lift your elbows off the ground to give the arms a good stretch or just relax them on the floor to completely surrender and rest the whole body. Its entirely up to what you feel like doing in the moment.
  3. Breathe deeply in this posture and to feel more stretch, suck the belly in as you exhale and push your sitting bones towards the floor when you do so. Keep breathing and take a long sigh as you exhale when you feel deeply relaxed.

3. Downward Dog

Sanskrit Name: Adho mukha svanasana

Benefits:

  • Calms the brain and helps in releasing stress and mild depression.
  • Improves stamina and reduces fatigue.
  • Improves posture.
  • Stretches the hamstrings, calves and gluteus and removes tightness.
  • Opens the chest and hence energises the heart.
  • Improves digestion.
  • Stimulates liver and kidneys.
  • Strengthens the legs and feet.
  • Helps to reduce asthma, sinusitis, osteoporosis, high blood pressure and migrane.
  • Helps with proper breathing and improves blood circulation.

jyoti-yoga-adho-mukha-svanasana-downward-facing-dog-pose

Instructions:

  1. Begin in a Plank. Inhale.
  2. Exhale. Press the floor strongly with the palm of your hands and lift your sitting bones up towards the sky. Suck the core in, pushing the floor away with your hands and shoulders away from the ears. Let the head hang loose. Try to bring the feet flat on the ground, chest lower towards the floor and hips higher up towards the sky. Roll the upper arms outwards. Bend the knees
    if that helps in keeping the back straight.
  3. If you are practicing downward dog for the first time, then you might want to use a mirror to check if you’re doing it correctly until your muscles start to memorise the posture. But, do not develop a habit of using the mirror to check yourself everytime. Use your instinct and what feels right.

4. Legs up the wall

Sanskrit Name: Viparita Karani

Benefits:

  • Calms the brain and helps in releasing stress and mild depression.
  • Improves stamina and reduces fatigue.
  • Improves posture.
  • Stretches the hamstrings, calves and gluteus and removes tightness.
  • Opens the chest and hence energises the heart.
  • Improves digestion.
  • Stimulates liver and kidneys.
  • Strengthens the legs and feet.
  • Helps to reduce asthma, sinusitis, osteoporosis, high blood pressure and migrane.
  • Helps with proper breathing and improves blood circulation.

jyoti-yoga-viparita-karani-legs-up-the-wall-pose

Instructions:

  1. Begin by lying down on your side with the hips touching the wall and knees to your chest.
  2. Now, keeping the hips as close to the wall as possible, come on to your back and swing the legs up towards the wall. You can spread your arms to the side or above the head, whatever feels absolutely relaxing. Close your eyes and breathe as deeply and calmly as you can. Enjoy being in this position.

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