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Yoga for Stress Relief and Anxiety Disorder
Yogis believe that through the practice of basic yoga poses, you will become aware of the stress in your body and you will be able to release it. Yoga poses will show you the effects that stress has imprinted into your body – the tight neck and back, the achy shoulders or inflexible hamstrings. The same poses will also give you an opportunity to work out the tension out of these tense and sore muscles.
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The following simple yoga sequence is ideal for you to practice in the evenings to help you unwind from the stresses of your day. As with all exercises, please consult your doctor if you have any medical conditions and show respect and patience with your body.
1. The Child Pose. A classic yoga pose which gently stretches the whole spine and calms and soothes your mind. Kneel on the floor with your knees together and sit back on your heels. Stretch your trunk forward over your thighs and rest your forehead on the floor. Place your arms back beside your body with your palms facing up so your hands are resting by your feet. If this feels uncomfortable, spread your knees apart and rest a small cushion between your thighs and then sit on your heels and stretch your trunk forward as before. Breathe slowly and deeply for at least 2 – 3 minutes.
2. Downward Facing Dog Pose. A beautiful pose which rejuvenates the whole spine. Bringing your head low increases the blood flow to your brain and helps to clear and calm your mind. Start on your hands and knees with your knees directly under your hips and your hands in line with your shoulders, fingers facing forward. Lift your hips and stretch the legs, heels down. Press the palms of your hands down. Relax and open and broaden your shoulders. Stay in this pose for 5 – 10 breaths.
3. Mountain Pose / Tadasana. The mountain pose helps to ground your energy and teaches you correct posture, balance and encourages you to be still, steady and strong – even when your mind is all over the place. The mountain pose helps to calm and steady your nerves. Stand with your feet together. If it is comfortable for you, have the big toes, inner ankles and inner heels touching. Spread the weight evenly over the feet. Tighten your kneecaps and pull up the thigh muscles and your lower abdomen. Breathe and feel your spine lengthening, let your tailbone sink and lift in front of the body. Feel your chest opening. Allow your arms to hang down the sides of the body with the palms facing the legs, fingers gently extending towards the floor. Relax your shoulders and allow your shoulder blades to slide down. Relax your face, lengthen the back of your neck and look straight ahead. Stay steady in this pose for 3 – 10 rounds of deep abdominal breathing.
4. Corpse Pose. Lie on the floor on your back, arms stretched out a few inches from the sides of your body with the palms facing up. Have your feet slightly wider apart than your hips and relax your ankles. Gently close your eyes and allow your whole body to relax. Stay still for at least 5 – 10 minutes. Slowly stretch your body, roll over to your side and come up to a comfortable sitting position.
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Stress Relief Yoga : Ankle to Knee Yoga Pose to Relieve Stress