8 Essential Yoga Poses For Stress Relief And Relaxation
Views: 32 | Updated On: | By Jitu Jangir
Here are 8 essential yoga poses for stress relief and relaxation:
1. Child's Pose (Balasana): This pose is a great way to relieve stress and tension in the lower back and hips. To do Child's Pose, start on your hands and knees. Bring your hips back to your heels and rest your forehead on the ground. Relax your arms by your sides and let your shoulders melt down away from your ears. Breathe deeply and stay in this pose for 5-10 breaths.
2. Easy Pose (Sukhasana): This pose is a great way to start your yoga practice and to relax the mind and body. To do Easy Pose, sit on the floor with your legs crossed. If this is difficult, you can sit on a cushion or folded blanket. Place your hands on your knees, palms down. Relax your shoulders and neck and close your eyes. Breathe deeply and stay in this pose for 5-10 breaths.
3. Cat-Cow Pose (Marjaryasana/Bitilasana): This pose is a great way to stretch the spine and relieve stress. To do Cat-Cow Pose, start on your hands and knees. Inhale and arch your back like a cat, lifting your head and tailbone. Exhale and round your back like a cow, tucking your chin towards your chest. Repeat this sequence for 5-10 breaths.
4. Downward-Facing Dog (Adho Mukha Svanasana): This pose is a great way to stretch the back, shoulders, and hamstrings. To do Downward-Facing Dog, start on your hands and knees. Spread your fingers wide and place your hands shoulder-width apart. Tuck your toes under and straighten your legs, lifting your hips up towards the ceiling. Keep your back straight and your core engaged. Hold this pose for 5-10 breaths.
5. Plank Pose (Chaturanga Dandasana): This pose is a great way to strengthen the core and upper body. To do Plank Pose, start in Downward-Facing Dog. Lower your body down until your forearms are on the ground, directly under your shoulders. Keep your body in a straight line from your head to your heels. Hold this pose for 5-10 breaths.
6. Warrior Pose (Virabhadrasana I): This pose is a great way to build strength and balance. To do Warrior Pose, start in Mountain Pose (Talasana). Step forward with your right leg and bend your right knee until it is at a 90-degree angle. Keep your left leg straight and your back heel pressed down into the ground. Extend your arms out to the sides, parallel to the ground. Hold this pose for 5-10 breaths, then repeat on the other side.
7. Triangle Pose (Trikonasana): This pose is a great way to stretch the sides of the body. To do Triangle Pose, start in Mountain Pose. Step to the right side with your right leg and bend your right knee until it is at a right angle. Extend your left arm straight up overhead and your right arm down towards the ground, reaching for your right foot. Keep your back straight and your hips square. Hold this pose for 5-10 breaths, then repeat on the other side.
8. Corpse Pose (Savasana): This pose is a great way to end your yoga practice and to relax the mind and body. To do Corpse Pose, lie on your back with your legs extended and your arms at your sides. Close your eyes and relax your body. Breathe deeply and allow yourself to sink into the ground. Stay in this pose for 5-10 minutes.
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1. Child's Pose (Balasana): This pose is a great way to relieve stress and tension in the lower back and hips. To do Child's Pose, start on your hands and knees. Bring your hips back to your heels and rest your forehead on the ground. Relax your arms by your sides and let your shoulders melt down away from your ears. Breathe deeply and stay in this pose for 5-10 breaths.
2. Easy Pose (Sukhasana): This pose is a great way to start your yoga practice and to relax the mind and body. To do Easy Pose, sit on the floor with your legs crossed. If this is difficult, you can sit on a cushion or folded blanket. Place your hands on your knees, palms down. Relax your shoulders and neck and close your eyes. Breathe deeply and stay in this pose for 5-10 breaths.
3. Cat-Cow Pose (Marjaryasana/Bitilasana): This pose is a great way to stretch the spine and relieve stress. To do Cat-Cow Pose, start on your hands and knees. Inhale and arch your back like a cat, lifting your head and tailbone. Exhale and round your back like a cow, tucking your chin towards your chest. Repeat this sequence for 5-10 breaths.
4. Downward-Facing Dog (Adho Mukha Svanasana): This pose is a great way to stretch the back, shoulders, and hamstrings. To do Downward-Facing Dog, start on your hands and knees. Spread your fingers wide and place your hands shoulder-width apart. Tuck your toes under and straighten your legs, lifting your hips up towards the ceiling. Keep your back straight and your core engaged. Hold this pose for 5-10 breaths.
5. Plank Pose (Chaturanga Dandasana): This pose is a great way to strengthen the core and upper body. To do Plank Pose, start in Downward-Facing Dog. Lower your body down until your forearms are on the ground, directly under your shoulders. Keep your body in a straight line from your head to your heels. Hold this pose for 5-10 breaths.
6. Warrior Pose (Virabhadrasana I): This pose is a great way to build strength and balance. To do Warrior Pose, start in Mountain Pose (Talasana). Step forward with your right leg and bend your right knee until it is at a 90-degree angle. Keep your left leg straight and your back heel pressed down into the ground. Extend your arms out to the sides, parallel to the ground. Hold this pose for 5-10 breaths, then repeat on the other side.
7. Triangle Pose (Trikonasana): This pose is a great way to stretch the sides of the body. To do Triangle Pose, start in Mountain Pose. Step to the right side with your right leg and bend your right knee until it is at a right angle. Extend your left arm straight up overhead and your right arm down towards the ground, reaching for your right foot. Keep your back straight and your hips square. Hold this pose for 5-10 breaths, then repeat on the other side.
8. Corpse Pose (Savasana): This pose is a great way to end your yoga practice and to relax the mind and body. To do Corpse Pose, lie on your back with your legs extended and your arms at your sides. Close your eyes and relax your body. Breathe deeply and allow yourself to sink into the ground. Stay in this pose for 5-10 minutes.
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