5 simple yoga poses to beat stress

Give your body the attention it deserves by using yoga to calm your mind and relax your body. By Shweta Gandhi 

Yoga is a discipline, a practice and a technique. It is excellent in preserving physical and mental health. A known stress buster, if done daily it can bring about a positive union of the body, mind and soul. Here are some simple yoga poses that you can do everyday to oothe those frayed nerves.


#1 Upward hand pose (Urdhva Hastasana)
The pose is a salutation to the sun. It aligns your body in a straight line, makes you stretch. It relieves tension in the back, alleviates stiff shoulders and arms while releasing tension in the upper back.
Steps: Stand with your feet together, arms at your sides. Lift your kneecaps by tightening your thighs. Roll your shoulders back, and extend your arms up and stretch your entire body up. Remember to keep your feet planted firmly on the ground. Straighten your elbows, wrists and fingers upwards. Relax your neck and shoulders. Keep your head straight and look forward. Hold the pose for 30 seconds to 1 minute.
Photograph courtesy: Joseph Renger/Wikimedia Commons


#2 Standing forward bend (Uttanasana)
This is pose aids the nervous system by increasing blood supply throughout the body. It also promotes flexibility of the spine. The benefits include toned abdominal muscles.
Stand with your feet touching each other and arms resting on the side. Raise your hands above your head and take in a deep breath. Bend your torso forward while exhaling. Touch the ground with both your hands, keeping your knees straight. It’s okay if you can’t touch the ground; just stretch as far as you can. Hold the position while breathing normally. Hold the pose for 30 seconds to 1 minute. Come back to the starting position.
Photograph courtesy: Joseph Renger/Wikimedia Commons


#3 Upward facing dog (Urdhva Mukha Svasana)
This is a chest-opening pose that lifts your spirits and calms jittery nerves. It is great for sciatic pain, builds stamina, and strengthens arms and chest while loosening stiff shoulders.
Steps: Lie on your stomach, bend your elbows and place your palms on the ground under your shoulders. Lift your upper body off the floor, leading with the chest and head. Press your hands firmly on the ground. Lift your chest to ceiling and bring your hips forward. Slowly, lift your hips off the floor, keeping your thighs strong. Push your shoulder blades back and open the chest. Release your head back and look upwards. Hold the pose for 5 to 15 seconds.
Photograph courtesy: Joseph Renger/Wikimedia Commons


#4 Downward facing dog (Adho Mukha Svasana)
This pose helps in relieving depression, stress and calming the mind. It also increases flexibility of the hips, knees and ankles, improves bone density and prevents bone diseases such as osteoporosis in women. The pose improves blood circulation and is known to relieve neck pain by reducing stiffness of the upper body.
Steps: Get down on your hands and knees. Hands should be shoulder-width apart and knees hip-width apart. Push your palms onto the mat and straighten your arms, shoulders above your wrists. Curl your toes and lift your knees off the floor. Straighten your knees in line with your ankles. Stretch your arms to lengthen your torso. Raise your hip towards the sky and move your thighs up and back. Lower your heels to the ground and point your feet straight. Relax your head and nape. Your body should have formed an inverted V. Hold the pose for 30 seconds to a minute.
Photograph courtesy: Joseph Renger/Wikimedia Commons


#5 Child’s pose (Balasana)
It is very restorative as it helps in calm the mind and rejuvenate the body. The pose also helps in relieving lower back pain, hip strain, shoulder pain and neck stiffness.
Steps: Get on your hands and knees. Keep knees hip-width apart and feet together. Lean back and rest on your heels. Extend your arms and torso forward so that your forehead rests on the floor. Stretch your arms in front of you. Press your palms on the floor and hip into your heels. Hold the pose for 1 to 5 minutes. 

Categories:   Lifestyle, Health & Fitness


Time limit is exhausted. Please reload CAPTCHA.