Weaving yoga into your daily routine can have umpteen health benefits, as it teaches you to control your mind as well as body. Very similar to meditation, but equally different, yoga can be a great means to unwind your body and unhinge your thoughts. Certain yoga poses are very effective when it comes to dealing with pressure and depression. Check out these 13 poses that will help you cope with stress and stay happy.
1. Setu Bandha Sarvangasana Or Bridge Pose
This pose can help stretch your legs and back and can also reduce high blood pressure. It can prevent fatigue, anxiety, insomnia, headaches and backaches.
Instructions
Lie on your back on the floor. Bend your knees and place your feet on the floor. Make sure your feet are placed at a hip width distance and slide your arms along the sides of your body, with the palms face-down.
Press both the feet firmly on the floor, take a deep breath and slowly lift your torso up, starting from your tailbone, then hips and then the spine. You knees should be hip width apart from each other.
Next, lift your chest up by pressing into your arms and shoulders. Use your legs and buttocks to lift your torso higher.
Hold the pose for 8 breaths and the gently release the pose by breathing out and lying back on the floor.
2. Balasana Or Child’s Pose
This is a resting pose that can be easily done even by beginners. It can ease your stress and soothe your mind.
Instructions
Start by kneeling on the floor or a yoga mat with your big toes touching each other and then sit on your heels.
Bend your torso forward until your forehead touches the floor and your chest is resting on your thighs.
Curl your shoulders downward, resting your hands along the sides, palms facing out, next to your feet.
Hold the pose for 5 breaths and then gently sit back up.
3. Garudasana Or Eagle Pose
This pose focuses on easing your legs, back and shoulders and can help improve your balance and concentration.
Instructions
Start off by standing straight with your arms resting on the sides.
Spread your arms wide as you exhale, like you are going to hug somebody, take your right arm beneath your left, wrap your underarms together and then your wrists and press your palms together.
Bend your knees in a chair pose, balance on the right foot while you cross your left thigh over the right.
Next, hook your left foot behind your right calf.
Pull your hips back and sit down low.
Hold the pose for a minute and slowly unwind your limbs. Repeat the same for the opposite side.
4. Uttanasana Or Standing Forward Bend
This is pose will unwind your hamstrings, hips and thighs and can help reduce mild depression, fatigue, and stress.
Instructions
Start off by standing straight, you arms by your sides. Lift your arms up high, exhale and bow forward, bending your knees enough to place your palms straight on the floor. Make sure your head it pressed against your forelegs.
Feel the stretch in your spine towards the opposite directions, and then pull your hips up and straighten your knees to intensify the stretch.
Hold the pose for 8 breaths and then release the pose, first bending your knees and inhaling while you pull your torso back up.
5. Savasana Or Corpse Pose
This is a pose that will help relax all your body muscles.It can help you lower your blood pressure, calms your nervous system and slows down your breathing.
Instructions
Lie flat on your back on the floor or yoga mat. Keep your legs together but not touching each other, facing side-wards. Rest your arms on your sides, slightly wide apart, palms facing up.
Keep your eyes closed and relax all the muscles in your face, limbs, fingers, toes, spine, and buttocks.
Breathe in and out deeply while you focus on each area.
Hold the position for 5-10 minutes or more.
6. Utthita Trikonasana Or Extended Triangle Pose
This pose can help stretch your whole body and can improve your digestion. It is also known to reduce anxiety, sciatica and osteoporosis.
Instructions
Stand with your feet apart at a distance of 3-4 feet.
Stretch your arms out sideways, keeping your palms facing down.
Turn your right foot 90 degrees to the right and the left foot about 45 degrees to the right.
Shift your hips a bit towards the left as you slowly shift your chest and arms to the right.
Bend at your hips, lowering your torso to the right so the left side of your body is facing up, while you place your right hand on the mat or the floor (or on your shin if your can’t reach the floor).
Stretch your left arm upwards, palm forward, straight towards the ceiling. This should form a straight line form that runs down your left hand, through your shoulders, and your right hand.
Keep your face straight or turn it left to deepen the stretch, while your chest faces forward.
Hold the pose for 30 seconds and repeat the same for the other side.
7. Uttana Shishosana Or Extended Puppy Pose
This pose is great to relax your shoulders and calm your heart.
Instructions
Start by kneeling on the floor or a yoga mat with knees slightly wide apart, your big toes touching each other and then sit on your heels.
Inhale, lifting your arms up, stretching your spine. Slowly bend forward as much as you can, without shifting the position of your lower body.Place both your arms on the floor, straight in front of you. Your face should be between your arms, touching the floor.
Relax your body, slide your body forward as you inhale, starting with your arms and keep your hips and buttocks perpendicular to your knees. Your face and chest should touch the mat when you attain this pose.
Hold the pose for 8-10 breaths and slowly inhale and slide your arms back as you assume your initial position.
8. Janu Sirsasana Or Head To Knee Forward Bend
This pose can help stretch your spine, lower back, calf,knees, and tight hamstrings.It can help cope with mild depression, fatigue, anxiety, sleep disorder and menstrual cramps.
Instructions
Begin by sitting on the floor with your legs stretched out straight before you. Keep your feet together, toes curled outward.
Bend your left leg and place the sole of your left foot on your right inner thigh. Make sure your right leg is straight and your right foot curled outward,
Slowly lower your left knee towards the floor without changing the position of your left foot. Walk your hands on your sides and place them straight on the floor before you while you bend forward as much as you can.
Hold the pose for 8-10 minutes and then repeat the same for the opposite side.
9. Marjariasana Or Cat Pose
This pose massages your spine and relieves stress around your back and lower back.
Instructions
Start by kneeling down on the floor, keeping your shoulders over your wrists and your knees right under your hips. Keep your back straight.
Bend your back downwards and raise your neck towards the ceiling, stretching it as much as you can.
Bend your back upwards and bend your head down, between your hands. Your back should be arched like an angry cat.
Repeat it 5-6 times.
10. Ardha Pincha Mayurasana Or Dolphin Pose
The dolphin pose can calm your mind, reduce your stress and stimulate your thought process.It involves stretching your shoulder, spine and neck.
Instructions
-Kneel down on the floor or the yoga mat, with your elbows placed firmly on the floor and fingers interlocked.
-Take a few deep breaths, inhale once and curl back your toes, and as you exhale, use your toes to push your body up, away from the mat.
-Keep your head down, in between your elbows and breathe normally.
-Hold the pose for 4-8 breaths and go back to your initial position by bending your knees back to the floor.
11. Sukhasana Or Easy Pose
This pose helps stimulate inner calm. It also opens your hips and flexes your spine. The easy pose is known to eliminate mental and physical stress.
Instructions
Sit straight on the floor or yoga mat, your legs stretched straight in front of you and your back erect. Keep your chin parallel to the ground.
Cross your shins; widen your knees and place each foot beneath the opposite knee,and fold your legs towards your chest into a sitting position.
Do not confuse this posture with the other sitting poses as sukhasana requires you to leave a comfortable gap between your shins and pelvis.
Hold the pose for 8-10 breaths.
12. Bitilasana Or Cow Pose
This pose stimulates your internal organs and warms your spine. It is known to calm you down and increase your emotional balance.
Instructions
Start by kneeling down on the floor, keeping your shoulders over your wrists and your knees right under your hips. Keep your back straight.
-As you inhale, drop your belly down, roll back your shoulders and lift your chin up towards the ceiling, stretching it as much as you can.
-As you exhale, reverse the action by carving your belly in, arching your back, your face looking towards your navel.
-Repeat the poses for 8-10 breaths.
13. Viparita Karani Or Legs Up The Wall Pose
This pose can do wonders to reduce stress by stimulating blood and lymph drainage into the heart. This pose should not be attempted by those who suffer from glaucoma.
Instructions
Sit down on facing a wall and slowly roll onto your back, while you lift your hips and legs up and place it along the wall.
Keep in mind that your buttocks should be pressed close to the wall.
Hold the pose for 5 minutes.
