Yoga is an effective way to relieve stress, improve mental health, and bring peace of mind. By focusing on your breathing and performing stretching postures, yoga helps you release built-up tension, creating a sense of relaxation and balance. In this article, we will learn how to perform effective stress-relieving yoga postures that you can easily practice at home.
1. Child’s Pose (Balasana)
Child’s Pose is one of the simplest and most effective yoga poses for relieving stress. It relaxes the back, shoulders, and neck and creates a sense of peace.
How to do:
- Kneel on the floor, knees hip-width apart and sit back on your heels.
- Bend forward, forehead touching the floor and arms extended straight out in front or alongside the body.
- Relax your shoulders and back, breathe deeply and hold this position for 1-3 minutes.
- To enhance relaxation, you can gently shake your head back and forth to release tension in your neck.
2. Corpse Pose (Savasana)
Corpse pose is the final pose in every yoga session, helping the body and mind to completely relax. This pose helps release all tension and puts you into a state of deep rest.
How to do:
- Lie on your back on the floor with your legs shoulder-width apart and your arms straight out to your sides, palms facing up.
- Close your eyes, relax your body and feel each gentle breath.
- Relax your entire body from the top of your head to your toes, breathing deeply and evenly.
- Hold the pose for 5-10 minutes or longer if you like, focusing on the stillness and feeling of deep relaxation in your body.
3. Happy Baby Pose (Happy Baby Pose – Ananda Balasana)
Happy Baby Pose opens the hips, lengthens the spine, and relieves tension in the lower back. This pose is gentle and comfortable, helping to calm the mind.
How to do:
- Lie on your back on the floor, pulling both knees toward your chest.
- Grasp the soles of your feet or ankles with your hands, knees spread wide to the sides.
- Gently pull your legs down to feel the stretch in your hips and lower back.
- Relax your head and neck, breathe regularly and hold the pose for 1-2 minutes.
- You can gently rock back and forth to increase the feeling of relaxation and playfulness in this pose.
4. Downward Facing Dog Pose (Adho Mukha Svanasana)
Downward facing dog is a basic yoga pose that stretches the entire body, especially the back, shoulders, and legs. This pose helps release tension and relaxes the body.
How to do:
- Kneel down and place your hands on the floor, arms shoulder-width apart and knees hip-width apart.
- Press your palms into the floor, straighten your legs and lift your hips high, forming an upside-down V shape.
- Keep your back straight and relax your head, looking towards your knees or navel.
- Hold the pose for 1-3 minutes, breathing evenly and feeling the stretch in your back, shoulders and legs.
5. Supine Spinal Twist (Supta Matsyendrasana)
The Supine Twist helps stretch the spine, relieve tension in the lower back, and improve digestion. This pose brings a sense of lightness and deep relaxation to the body.
How to do:
- Lie on your back on the floor, pull your right knee toward your chest, and keep your left leg straight on the floor.
- Place your left hand on your right knee and gently twist your right knee to the left.
- Stretch your right arm out to the right and look towards your right hand, keeping your right shoulder touching the floor.
- Hold the position for 1-2 minutes, then return to the starting position and switch sides.
- Breathe evenly and feel the gentle stretch in your back and shoulders.
6. Bridge Pose (Setu Bandhasana)
Bridge pose opens the chest, stretches the back and neck, relieves tension in the lower back, and strengthens the hips. This pose leaves the body feeling relaxed and refreshed.
How to do:
- Lie on your back on the floor, knees bent and feet flat on the floor, legs hip-width apart.
- Place your arms along your body, palms facing down on the floor.
- Inhale, lift hips up, forming a straight line from shoulders to knees.
- Hold the pose for 30 seconds to 1 minute, breathing evenly and feeling the stretch in your back and chest.
- Exhale and slowly lower your hips to the floor, relaxing your body.
7. Cat-Cow Pose (Marjaryasana/Bitilasana)
The cat-cow pose helps stretch the spine, relieve tension in the back and neck, improve flexibility and promote relaxation throughout the body.
How to do:
- Kneel down and place your hands on the floor, arms shoulder-width apart, knees hip-width apart.
- Inhale, lower your belly and lift your head, expanding your chest (cow pose).
- Exhale, round your back, lowering your head and pelvis (cat pose).
- Do this 5-10 times, combining regular and gentle breathing.
8. Tree Pose (Vrksasana)
Tree pose improves balance, increases concentration, and reduces stress. This pose brings a sense of stability and peace to the mind.
How to do:
- Stand up straight, put your weight on one leg and lift the other leg, placing the sole of the foot on the inner thigh of the supporting leg.
- Clasp your hands together in front of your chest or stretch them straight up, palms facing each other.
- Hold your balance and position for 30 seconds to 1 minute, then switch sides.
- Breathe evenly and feel the stability and focus in your body.
Yoga Tips for Stress Relief
To get the best results when practicing stress-relieving yoga poses, you need to keep in mind the following:
- Do it regularly: Spend at least 10-15 minutes a day practicing yoga postures to help your body get used to them and release accumulated stress.
- Combined with breathing: Combine the movements with steady, deep breathing, which helps you maintain focus and overall relaxation.
- Listen to your body: Don’t force yourself into poses that are too difficult. Listen to your body and adjust the pose to suit your ability.
- Choose a quiet space: Choose a quiet and airy space to practice, helping you to easily concentrate and relax.
- Using support tools: You can use pillows, yoga mats or straps to support your poses and make your practice more comfortable.
Stress Relief
Stress-relieving yoga poses not only help to soothe the body but also improve mental health and bring peace to the mind. Start with simple movements, practice regularly and combine with breathing to achieve the best results. Take time for yourself and enjoy the relaxation that yoga brings, you will feel the positive change in your daily life.
