Yoga poses for stress and anxiety
Perhaps everyone today could use a little yoga routine with poses to calm the feelings of stress or anxiety. With the photographer Danica Kovačevič we have prepared a photo series with some simple poses for (not only) home practice. Try to stop for at least a moment and create a pleasant environment at home, maybe light a candle and play some nice music. Try to breathe through this stress or nervousness and relax your body. You will see that in a state of calm everything is much easier and more simple to handle.
CHILD POSE ⟡ BALASANA
The Child Pose reduces stress and calms the mind. It is very beneficial for the central nervous system and the lymphatic system.
Sit on your legs bent. Lay the torso forward and relax your neck. Keep your arms along your body with palms up and relax your shoulders. For better comfort, you can try this pose with a pillow. It’s the best.
Breathe deeply, observe your thoughts and let them drift away. Stay in this position for 1 – 5 minutes.
POSITION WITH FEET UP AGAINST THE WALL ⟡ VIPARITA KARANI
This pose helps in times of great tension and fatigue. It brings blood to the chest area. It brings calming and regeneration.
Sit sideways against a wall, stretch your legs and roll over onto your back. Keep your legs extended upwards and relax your head and shoulders into the mat. You can place your arms out to the sides with your head up. Be careful to keep your buttocks as close to the wall as possible. Relax and breathe gently and deeply. Stay in the position for at least 5 minutes. For greater effect, you can try a variation with your hips supported by a bolster, rolled up blanket or pillow.
BRIDGE POSE ⟡ SETU BANDHASANA
It brings a gentle stretch to the back and legs. Reduces anxiety, fatigue, back pain, headaches and insomnia.
Lie on your back, bend your knees and bring your heels as close to your buttocks as possible. Place your feet hip-width apart. Raise your pelvis as you inhale. You can push off the floor with your palms or interlace your fingers. Press into the mat with your arms, feet and shoulders. Push your body up – only to the best of your ability, don’t overdo anything or overextend yourself. Stay for 4 – 8 breaths in and out, then slowly lower your body back to the ground.
DEEP BOW ⟡ UTTANASANA
The pose stretches the hamstrings, thighs and hips. Relieves the mind of stress, fatigue and mild depression.
As you exhale, bend forward and down from the upright standing position. You can gently bend your knees. Place your hands next to your feet in a flat line with your palms on the floor, or as you are able. Hang down and relax your head and torso. Stay like this for 4 to 8 deep breaths in and out. Then slowly roll back up.
CORPSE POSE ⟡ SHAVASANA
This pose brings the body to a calm state and emphasizes total relaxation. The state of deep rest causes: slowing of breathing, lowering of blood pressure and calming of the nervous system.
Lie on your back with your legs slightly apart, letting your arms lie at your sides with your palms up. You can cover yourself with a blanket. Keep your eyes closed and relax your face. Feel all parts of the body gradually – start at the top of the head. Stay in the position for 3 to 5 minutes. Then slowly stretch. You can roll over to your side for a moment and then very slowly rise to a sitting position.
I wish you as much peace of mind and calm as possible,
Greets you from my heart, Gabriela from the yoga living room
✴♡✴
