Yoga is one of the ancient science that throws light on the magics that lies within your body. It is the journey of the self to the self through the self. Yoga motivates you to clearly understand you the inner engineering of your body, which is the basis of your living. Healing through yoga is proven in many instances. In today’s serious work life situation, no one can run away from stress and anxiety related issues. By practicing yoga , concentrating on your breath you can easily walk through anxieties of your life.
The following yoga poses are ordered into a sequence that can be practiced together in this order, or individually on an as-needed basis to help ease stress and anxiety. Remember to focus on your breath as you move through the poses. Closing your eyes may also help you relax and go within to achieve a more meditative state. On the whole, it takes 40 minutes to 1 hour to practice these yoga poses, but it has the capacity to relieve the stress you accumulated for the past 24 hours.
Salutation Seal (Anjali mudra)
Starting with this excellent pose will let your body aware of the calm meditative state.
- Sit comfortably in a crossed leg position.
- Close your eyes.
- Join your hands, both palms touching each other at the level of your chest.
This represents the balanced harmony between the right and left side of the body. It prepares the body to compile its concentration to the centre.
Easy sitting pose (Sukhasana)
Now your body is prepared for a calmness inside, we must take that to next level of relaxing your inner self.
- Sit on the floor with legs stretched out. Always use a yoga mat or a cushion or a carpet while sitting on the floor.
- Fold the left leg and tug it inside the right thigh.
- Then fold the right leg and tug in inside the left thigh.
- Keep the hands on the knees, with your thumb finger touching your index finger.
- Sit erect with spine straight.
- Relax your whole body and breathe normally.
Sit in this pose for about 2-3 minutes.
Cat pose (Marjaryasana )
This pose gives you a gentle relaxation to your spine and belly organs.
- Start with your hands and knees on the floor, with your hands directly beneath your shoulders
- Your thighs should be parallel to your hands.
- Keep the back and spine straight as a table
- As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks.
- Hold on in this position for few seconds
- Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.
- Hold on in this position for few seconds
- Return to normal position.
This pose will improve your overall health by activating your spinal fluid and stimulating your digestive tract.
Extended Puppy Pose (Uttana Shishosana)
This pose lengthens the spine and calms the mind and invigorates the body. This pose also relieves symptoms of chronic stress, tension, and insomnia.
- Begin on all fours in a neutral tabletop position. Align your wrists under your shoulders and your knees under your hips. Draw your shoulder blades together and down your spine. Tuck your toes.
- Keep your legs as they are. Slowly walk forward on the palms of your hands. Allow your chest to lower toward the ground. Tilt your pelvis back through the fronts of your legs. Keep walking out your hands until your chest hovers half an inch above the ground.
- Fix your gaze forward on the floor half a foot ahead. Press evenly into your hands and your tucked toes. Hold and breathe.
- Slowly walk your hands back up to a neutral tabletop to exit.
Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is a basic yet little bit tough pose with several benefits in addition to relieving stress and anxiety. Additional benefits include: stretches the spine, and lower back, improves digestion, reduces fatigue, stimulates the liver, kidneys, ovaries, and uterus. Keep the feet flexed and lower your forehead toward your knees.
- Sit on the edge of a firm blanket, crossing your legs in front of you at the shins.
- Balance your weight evenly across your sit bones. Align your head, neck, and spine. Lengthen your spine, but soften your neck. Relax your feet and thighs.
- Reach your arms up overhead, lengthening your spine.
- On an exhalation, slowly bow forward with your arms still extended. Rest your arms, hands, and forehead on the mat. If your forehead does not touch the mat, bend your elbows, stack your hands, and rest your forehead on your hands. You can also rest your forehead on a pillow or bolster.
Corpse pose (Savasana)
After all the above- mentioned pose’s , your ultimate relaxation aim is attained through this pose. It gives the nervous system and energy flow of your body a pause before start to run with you in your stressful life. Lie on your back with your eyes closed, arms by your sides and palms facing up. Allow your ankles to fall outward. Allow your body to melt deeper into the mat with each breath. Stay in this pose for a minimum of 5 minutes.