There is no doubt that stress is something that plagues all of us day in and day out. And, learning how to deal with that stress is an essential part of getting through life without feeling anxiety. Sometimes dealing with stress means lessening our load – figuring out what we can remove from our endless to do list. But sometimes it’s more simply a case of learning when to breathe and how to let go of the things that are weighing us down.
Simple yoga and breathing exercises are some of the best places to start learning how to manage stress and keep those lingering feelings of overwhelming anxiety at bay. And, you can even practice some of these moves right at your desk. Whether you’re a practiced yoga student or you’ve never attempted a pose in your life, here are four simple yoga moves that blast stress.
4 Simple Yoga Poses That Blast Stress
#1. Standing Forward Bend (Uttanasana)
This is perfect when you just need a moment. Easy to perform at the office – just stand up and bend.
Often used as a transition between poses, uttanasana has many benefits when practiced as a pose in itself. The posture stretches the hamstrings, thighs, hips, and is thought to relieve stress, fatigue and mild depression. If your goal is to de-stress in the pose, it’s best done with the knees slightly bent, Kennedy says. “It’s great for the legs and a lot of different physical things, and it also allows us to calm the mind. You’re reversing the blood flow and just hanging out,” she says.
Info via Huffington Post
#2. Supine Knees to Chest: Apanasana (ah-pahn-AHS-uh-nuh)
Now, this one isn’t for your desk, but it’s easy to do and takes just a moment to start working.
This move stretches your back and releases spinal tension. Because your body is compact in the pose, your thoughts are more easily drawn inward, which calms the mind.
- Lie on your back with your legs and arms extended.
- Exhale as you draw both knees to your chest. Clasp your hands around them. If it is possible, wrap your forearms over your shins and clasp each elbow with the opposite hand.
- Keep your back flat on the mat. Release your shoulder blades down toward your waist. Broaden across your collarbones.
- Draw your tailbone and sacrum down toward the mat, lengthening your spine even more.
- If it is comfortable for you to do so, softly rock backward and forward or side-to-side for a gentle spinal massage.
- Tuck your chin slightly and gaze down the center line of your body.
- Hold for up to one minute. Keep your breath smooth and even.
- Exhaling, release and extend both legs along the floor and rest. Repeat up to six times.
Instructions via Yoga Outlet
#3. Seated Crescent Moon
This one is ideal for a day when you find yourself hunched over the computer and are craving a break.
The side body tends to collapse when hunched over a computer, contributing to neck and shoulder discomfort. Seated Crescent Moon fixes that so you can return to your seat with a taller spine, a clearer head, and sharper focus.
Lift your arms overhead and stretch your fingers wide. Lean to the right, taking 2 to 3 deep breaths. Repeat on the left side for another 2 to 3 deep breaths.
Instructions via Do You Yoga
#4. Corpse Pose: Savasana
Probably the ultimate pose for total relaxation, all you need is a flat space to lay down and a quiet area.
Savasana is a pose of total relaxation, making it one of the most challenging asanas. Shavasana gives the nervous system a chance to integrate that in what can be thought of as a brief pause before it is forced once again to deal with all the usual stresses of daily life. Lie on your back with your eyes closed, arms by your sides and palms facing up. Allow your ankles to fall outward. Allow your body to melt deeper into the mat with each breath. Stay in this pose for a minimum of 5 minutes.
Instructions via Care 2
Have you ever tried incorporating yoga poses into your daily life to help reduce stress? Which pose is your favorite?
