Everyone deals with stress. Stress demands our total energy and it’s like being stuck in panic mode. When stressed, you will have rigidity and stress in your neck, head, and shoulders, etc.., Yoga helps you to cope with the stress by rejuvenating your body. It helps to stimulate your parasynthetic nervous system.
Yoga teaches you how to focus and stay in the present. It helps you to manage your stress by lowering your cortisol levels and magically connects your body and mind.
1. Uttanasana/Standing Forward Bend
In Sanskrit, “ut” means intense, “tan” means stretch, and “asana” means pose. This asana helps you to release the hamstrings that are closely associated when you are stuck in fight-or-flight mode. Uttanasana means a powerful stretch pose. This asana has amazing effects on your body since your head would be below your heart in this asana, blood circulation with energized oxygen rushes to your head.
Way To Do Uttanasana:
1. Inhale – Rest your hands on your hips and stand straight on your mat.
2. Exhale – Slowly counterbalancing the weight of your body, bend forward. Push your hips and your tailbone outwards while doing this.
3. Keep your knees soft while doing this and let your hands rest on the ground next to your feet. Your chest floats over your feet and you will feel the stretch from your hip bone. If you are doing any wrong, then you will feel the stretch from the rounding of your lower back.
4. For better alignment, root yourself into your heels and push your thighs inward. Your crown should reach the floor, stay in this pose by looking through your legs.
5. When you want to release the pose, inhale; place your hands on hips and slowly rise up ensuring that there is no elongation in your back.
Stretch: Hips, Hamstrings, Calves
With this asana, your high blood pressure, asthma, infertility, sinusitis, osteoporosis, menopause, and menstrual problems can be palliated. This further relieves your headaches, insomnia, and your anxiety issues by calming your mind.
Your thighs and knees become stronger and your digestion is also improved. Your kidneys and liver are further activated. This asana also activates your abdominal muscles and keeps your spine flexible and strong.
This asana calms your brain and relieves your stress and fatigue. Placing your feet under your hip bones strengthens your thighs and knees further allowing you to stay balanced.
If you are suffering from any back injury or a tear in the hamstrings or a detached retina then avoid doing this asana. Always warm-up before this asana and do this early in the morning.
This is one of the most basic yoga asanas and is suitable for everyone. The name is derived from the two Sanskrit words such and asana; “sukha” means pleasure and “asana” means pose. This is used to ground the body and open the Muladhara chakra.
Way To Do It:
1. Sit and stretch your legs on the floor.
2. Cross your legs at the shins, place each foot beneath the opposite knee and fold your legs in towards your torso.
3. Place your hands on your knees with your palm facing downwards.
4. Align your head, neck, and your spine and then gaze ahead.
5. Rest in this position for up to 2-3 minutes and then repeat this pose with alternate legs.
6. In yoga, they say that if you sit in a pose for about 2 ½ hours then they say that you have mastered it. So, sit in this pose for as long as you are comfortable.
Stretch: Knees, ankles
This pose promotes your inner serenity by eliminating your anxiety. It lengthens your spine and back muscles and further opens your hips.
If you have any hip or knee injury then stay away from this pose.
Pronunciation: Shuh-Vah-sana. Have you completed all your asanas? Then it’s time for your body, mind to relax, and rest. This fully conscious relaxing pose mainly aims you to be awake. You can have distractions during Savasana, but the ultimate aim of savasana is to surround consciousness and to fill your soul with peace and harmony.
Way To Do Savasana:
1. Lie flat on your back with your legs about shoulder-width apart allowing your feet and knees to relax completely.
2. Close your eyes, let your open palms face the sky, and toes rest sideward. Allow your entire body to relax.
3. Focus on breathing slowly, deeply form your chest, and let your breathing relax you more and more. The in-breath vitalizes your body and the out-breath relaxes your whole body.
4. Say ‘bye’ to all your worries; Stay connected with your body and breath.
5. Keep your eyes closed and lie in this asana for at least ten slow, deep breaths (say 10 minutes) becoming aware of your environment and body. But don’t take a nap!
6. Once you feel completely relaxed, gently turn to your right and lie in that position for a minute.
7. Sit up gently and stay in sukhasana (seated pose) for few more deep breaths. Slowly open your eyes.
This asana relieves you from mild stress, anxiety, blood pressure, headaches, insomnia, and fatigue. It calms your nervous system, reduces the Vata dosha, and rejuvenates your entire body. All your fatigued muscles and tense shoulders soothe.
For a successful savasana, make sure that you are completely comfortable with your position. Your comfort level is directly proportional to your relaxation level.
By incorporating these yoga poses into your evening routine, it is a great way to quiet your mind and release anxiety. Practice all your yoga asana with clean bowels and an empty stomach.