Yoga Poses for Stress
Feeling the stress? Yoga can help!
Let’s be honest: 2020 has been super stressful. Many of us have been looking for an outlet to handle that stress and exercise can be a helpful in that respect. According to a 2013 study, yoga in particular can help with mental health because “the relaxation response that accompanies these mind and body practices that lead to the many improvements to physical and mental health. A study from investigators at the Benson-Henry Institute for Mind/Body Medicine at Massachusetts General Hospital (MGH) and Beth Israel Deaconess Medical Center (BIDMC) finds that the deep, physiological state of rest induced by such practices produces immediate positive change in the expression of genes involved in” a variety of health issues.[1] If this sounds like something you might be interested in trying, check out the poses below to incorporate yoga into your stress management routine (but be sure to talk to a physician before starting any new diet or exercise plan).
• Cat/Cow Pose: Begin on all fours with your knees under your hips and your hands under your shoulders. As you inhale, bring the crown of your head and your tailbone up towards the ceiling, allowing your lower back to hollow. On the exhale, slowly drop your head down do that the top of your head is pointed towards the floor as your arch your back up towards the ceiling. Allow yourself to go at your own pace, following the rhythm of your breath. Although this is not pretty, as an added bonus, cat and cow can help relieve discomfort from gas and digestive discomfort in the event you are experiencing those due to the added stress.
• Seated Forward Fold: Consider this the adult version of “Head, Shoulders, Knees, and Toes.” Sit on the floor with your legs straight out in front of you, heels together. Flex your feet and fold forward, grabbing your feet if you can. Imagine your body is hinged at your waist and attempt to keep your top half straight for a deeper stretch.
• Shoulder Stand: Lie on your back with your knees bent and your feet flat on the floor. Next, roll back onto your shoulders, one vertebra at a time. Let your feet fall behind your head. Then, slowly lift your legs, one at a time, straight above you, so that they are in line with your back. Use your hands to help support your upper body and help take some of the weight off your neck. Hold for at least five slow deep breaths, and then lower your legs back behind your head before rolling back to starting position. If you are new to this move, try it against a wall to support your legs, be sure to support your neck, and go through the move cautiously. Keep your head centered and come out of the pose if you feel any pain or discomfort in your neck.
• Happy Baby Pose: Time to channel your inner baby! If you are a parent, you will recognize this one. Lie on your back with both knees bent and feet flat on the floor. Lift your feet off the floor and grab the outside edges of your feet with your hands. Gently pull your feet toward your chest and let your knees lower toward the floor on either side of your body while keeping your back flat on the floor.
• Mountain Pose with Hands Bound: If you spend a lot of time on your phone or computer scrolling through the latest news updates, chances are you are hunching your shoulders so it is important to open and stretch those chest muscles. To perform this pose, begin by standing straight up, feet shoulder width apart. Lace your fingers behind your back and straighten your arms. Slowly raise your hands behind your back, keeping your posture and arms straight.
• Corpse Pose: Lie flat on your back, arms at your sides with palms facing up and your legs about hip width apart. Let your limbs relax as you close your eyes and focus on your breathing.
What are some of your favorite yoga poses that you pair with your daily dose of Strong OG? Tag us on social media @therealbodepro and let us know!
[1] Khoshaba, Deborah. “Take a Stand for Yoga Today.” Psychology Today, Sussex Publishers, 23 May 2013, www.psychologytoday.com/us/blog/get-hardy/201305/take-stand-yoga-today.