It’s that time of the month. The beginning of the month. The time when you update the dry erase calendar that hangs in your kitchen. You begin writing in each day’s activities and appointments with the designated colored markers that represents each member of the family. Upon completion you feel your heart rate accelerating at the image of the rainbow of colors splashed across the board. Parties. Doctor appointments. The kids’ extracurricular activities. Work obligations. “Wow, there’s a lot going on this month,” you say inwardly. Cue the feelings of pressure, anxiousness, and uncertainty. You feel every one of those emotions stacking up to the apex of that universally shared feeling we call STRESS.
Don’t panic! There are various ways to alleviate the burden of stress. Other than in the form of a pint of Ben & Jerry’s Chocolate Fudge Brownie ice cream (so good!). Yoga is one solution people utilize as a means of reducing stress.
What is Yoga?
Originating in ancient India, the intention of yoga is to create internal harmony within the mind, body, and soul (spirit). Yoga is an extensive practice that includes breathing techniques, physical postures, mindfulness exercises, and moral philosophies derived from Buddhism and Hinduism. It includes several styles and practices, such as Ashtanga, Hatha, Kundalini, and Vinyasa, each incorporating its own specialized focus and techniques. Research shows that yoga improves mental clarity, emotional balance, and spiritual growth. Modern yoga is commonly performed for its health benefits, such as increasing flexibility, building strength, and relieving stress.
How Does Yoga Relieve Stress?
Yoga has been found to relieve stress through a combination of physical, mental, and emotional techniques.
Physical exercises include bodily yoga poses that relinquish tension in the body while simultaneously stretching tight muscles. Controlled breathing is another technique that triggers the parasympathetic nervous system, which calms the body’s nervous system.
A focal mental practice in yoga is mindful meditation. Clearing the mind and being fully present in the moment in stillness is known to free the conscious of distracting thoughts, reduce anxiety, and instill inner peace.
Emotional stability is a product of consistent physical and mental yoga. By incorporating bodily movements that reduce cortisol (the main stress hormone) and mental practices that boost endorphins (one of the “happy” hormones) the result is emotional balance. “Yogis” — the term for those who practice yoga regularly– have a greater ability to manage their feelings and react to stress in a more resilient manner.
The conventions of applying yoga may seem overwhelming and time-consuming. You don’t want yoga to stress you out; yoga is meant to get out your stress. Below are 5 relatively simple yoga poses to reduce stress.
5 Yoga Poses To Reduce Stress
1. CAT-COW POSE
Start on your hands and knees in a tabletop position and inhale as you arch your back, dropping your belly towards the floor. Then exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine. Repeat at least 3 times.
2. CHILD’S POSE
Start on your hands and knees in a tabletop position. Sit back on your heels, keeping your knees about hip-width apart. Then Extend your arms in front of you, palms facing down, and lower your chest towards the floor. Rest your forehead on the mat, Relax your shoulders, and allow your whole body to sink towards the floor.Breathe deeply and hold the pose for as long as comfortable. It is a resting posture that quiets the brain and mollifies stress.
3. COBRA POSE
Lay on your stomach with your legs extended behind you and the tops of your feet pressing into the mat. Place your palms underneath your shoulders then inhale as you slowly lift your chest off the mat. Hold the pose for a few breaths, then exhale as you slowly lower back down. This position eases the breathing process by opening up the chest and stretches out the back. Some people have even felt a reduction in muscle pain.
4. DOWNWARD DOG POSE
Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. press firmly into the mat with your palms, tuck your toes under, then exhale as you lift your knees off the mat, straightening your legs and lifting your hips towards the ceiling. Keep your arms straight and press your heels towards the floor. Hold the pose for a few breaths. The downward position brings increased blood flow to the brain while stretching the hamstrings and calves. Arms and legs are also strengthened.
5. SEATED FORWARD FOLD
Sit up tall on the floor with your legs extended straight in front of you. Inhale as you reach your arms up overhead and then exhale as you hinge at your hips and fold forward over your legs. Keep your back as straight as possible and reach your hands towards your feet or shins, depending on your flexibility. Hold the pose for several breaths, feeling the stretch along the back of your legs and spine. Forward fold not only stretches the hamstrings, spine, and lower back but also relieves tension and improves flexibility.
Regular practice of yoga helps in controlling emotions and promotes spiritual growth by enhancing the mind and body connection. Incorporating mindful poses such as cat/cow, child’s, cobra, downward dog, and forward fold into your daily routine will mollify life’s stressful situations.
