5 Best Yoga Poses to Relieve Stress

Static Poses Version

Introduction

The following postures can be performed individually. You can also follow the whole sequence in the order it’s written for a longer practice. If you have very little time do less rather than more so as not to feel rushed. Follow the body's natural urges for any poses or movement that you feel like doing. Tuning into and listening to what the body is telling you is very grounding and helps bring you back to the centre when you are spiraling.

Sometimes in the face of stress stopping and slowing down, becoming in touch with the body can cause a slight rise in anxiety but with a slow and constant breath the  nervous system will begin to calm down. Be patient with yourself, don't expect anything or rush the process.Let the body surrender to what it's feeling and the act of doing this will make the stress more manageable. Let yourself feel.Any thoughts, sensations that arise don't judge yourself. The practice of yoga is cultivating awareness that is most importantly rooted in love.

Power of Props: 

Use bolster, block, and cushions, rolled up towels,blankets if you have these available. I will discuss how to use them in each pose. Props can comfort you and allow you to have something to lean on. They literally support you and mentally allow you to be supported, releasing tension.

If we physically release any held tension in the muscles and we calm the breath the mind and central nervous system will believe we are safe and thus the stress and anxiety begins to leave.

1. Seated Forward Fold 

If you're practicing a yoga pose to calm down the central nervous system and release stress then you  want to approach any pose with the goal of ease and comfort. With that said here is how to find a seated forward with this intention

Step 1. Use any props you have prop your sit bones up with: a block,cushion, rolled up towel or blanket

Step 2. Reach your arms above your head  and then begin folding forward  towards your legs, allow the arms to rest wherever they fall and don't reach for toes, ankles or shins.  Drop your head. let the head be completely heavy. Bend into the legs as much as your like. Place a bolster or cushion under the backs of the knees if you like. 

Step3. Begin a slow comfortable breath. Allow yourself enough time to become settled, maybe a minute and you can repeat the pose for another 30  seconds to a minute. Don't hold your pose longer than is comfortable, with that said it may take a while to find comfort in the pose so stay long enough to find some comfort.

Notice any tension in your forehead, Shoulders, Maybe your holding the wait of the hend, notice your fingers and toes, soften any tension through your exhale.

COUNTER POSE: Come out and notice how you feel lie on your back and hug knees, giving yourself a hug. Allowing the  back to come  back to neutral.

2. Child’s Pose 

Another comfortable pose and adjustable pose. Once again the head in bowing down and the  body is allowed to surrender completely to gravity. It doesn’t require the body to be open which  when feeling anxious or stressed can feel too much and add anxiety. The body is close to the  ground which brings about natural grounding. 

Getting into the pose: 

Step 1:  Kneel on the floor with sit bones on the heels.  

Step 2: Walk hands forward, bringing forehead towards the floor. The forehead can rest on the floor, a towel,cushion,block or bolster. Resting the head on  something helps to stop holding tension in the neck which often happens under stress and  instead rest all the muscles completely. 

Variations:

For a Stretch in the inner thighs bring knees far apart keep feet touching  

For a Stretch across the back stretch arms forward keep palms rested on the mat to avoid unnecessary  tension. 

Otherwise just let arms rest where it is comfortable.

Counter Pose:

Lie Flat on the Mat

 3. Reclined twist 

Step 1: From lying hug the left knee into the chest, track the left knee over to the right.

Step 2:  Reach the left arm out to the side and turn the neck to face the left 

Step 3: Breathe deeply, with each exhale soften the body heavier on the mat. 

Variations:

1. Bring Knee to bolster, cushion or block

2.All both knees to drop to one side for easy twist instead or tracking one knee over the body

Do the other side 

4. Supported Bridge 

Here we are introducing an open hearted pose, After the Last three grounding poses we are ready to open ourselves up and stretch across the chest and whole front body.

Step1: With soles of the feet on the mat, lift the glutes off the ground and block,stacked cushions, or bolster and place it under the lover back/upper glutes.

Step 2: Try straightening into one or both legs if there is space and it’s comfortable.

Step 3: Allow the body to be super heavy on the prop, breath into the belly 

Step 4: read arms above head or out to the side to add a stretch into the shoulders and chest.

Counter:

Another hug. Lie flat on the mat,hug knees and ask yourself how you are feeling now

 5. Neck Release to Seated Close

Step1:Find a comfortable seat

Step 2: let the head drop to one side. Bringing your ear towards your shoulder. 

Step 2: use the wait on hand on your ear to add a deeper stretch to the side of the neck.

Breathe deeply into wear you feel sensation 

Reap on the other side 

List head up and close the sequence with a couple of breaths seated, you could also lie on the mat for it. Letting shifts you've created in the mind,body and CNS settle. 

*Hold each pose for at least 30 seconds. 

*After each perform the written encounter pose