Yoga Poses to Reduce Stress

Stress keeps many people up at night. As a result, people are looking for newer methods like relaxing teas, music therapy, and spa services to relieve this tension. However, yoga, an ancient discipline, is one of the most effective ways to reduce stress. Yoga lowers blood pressure and eases the signs of pain and anxiety. In addition to being a fantastic stress reliever, it is also successful in releasing tension in the body. Yoga has traditionally been praised for its ability to reduce stress. In fact, studies support the use of yoga poses to reduce stress & anxiety.

According to studies, those who practise yoga poses to reduce anxiety report feeling more relaxed and less irritable. Yoga can also aid with mental health. Yoga helps to reduce stress. The mind-body technique assists in controlling the stress reaction, which results in biochemical alterations in the body, like lowered blood pressure, slowed heartbeat, and increased airflow to the lungs, all of which aid in calming us down. Let us have a look at some of the most beneficial poses of yoga for stress relief. 

The Top 5 Yoga Poses to Reduce Stress

Yoga is one of the most beneficial ways in which an individual can keep a check on their health. Moreover, it does not take much. Any spare time can help, but 15 minutes a day is the recommended minimum for practising these yoga poses. Please choose only one posture, then practise yoga steps to reduce stress whenever you feel anxious or want to relax after a long, hectic day. During each pose, pay attention to your breathing.

Your heartbeat will slow as you take many deep breaths, contributing to those stress-relieving effects. Additionally, it becomes more difficult to dwell on the source of your tension when you direct your attention to your breath. Now, let us have a look at the top 5 most beneficial Yoga poses to reduce stress in an individual. These yoga poses for stress relief are as follows: 

1. Legs Against the Wall

It requires you to lie down with your legs up towards a wall and relax. This posture is excellent for grounding and soothing. Sit with your right side up against a wall to perform it. When you’re lying down, turn your torso toward the wall and swing your legs up so they’re relaxing against it. If it’s more pleasant, lie down on a mat and don’t hesitate to place a cushion or blanket under your head for support. Additionally, if it makes the posture more comfortable, place a folded blanket beneath your neck or lower back to support your spine. This is one of the most effective pose of yoga for stress management. 

Benefits: This Yoga pose is known to help individuals with stress relief. Moreover, this pose is also very helpful in relieving neck and spine-related pain in an individual’s body. 

2. Reclined Bounds Angle 

With your knees bowed and your feet flat on the ground about hip-width away, take a seat in the middle of the mat on your backside. With your hands facing the ceiling, lay your arms next to your torso. Allow your knees to gradually stretch out toward the sides of your mat as you slowly bring the soles of your feet together. Your upper thighs might feel something. However, if you have discomfort in your lower spine or crotch, lift your legs by placing a pillow underneath each knee or thigh. Hold your position for two to three minutes while inhaling and exhaling slowly and deeply using your nose. Gently use your arms to support your legs as you bring your knees together and place your foot on the ground to exit the pose.

Benefits: Theoretically, this posture increases hip flexibility and expands the chest, abdomen, and pelvis. The nervous system is also calmed when this posture is combined with slow, steady breathing concentrated on the exhale slowly. Moreover, this pose also helps in stimulating the hear and centralising the general circulation in the body. 

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3. Child’s Pose

Get down on your knees or on all fours. Your knees should be broader than your buttocks as you bring your big toes together. Fold forward over your legs while pushing your hips back into your heels. Put a block or a rolled blanket below your head if it does not comfortably touch the mattress. For further support, you may sandwich a folded blanket between your seat and your heels. With your elbows bent and your arms resting on the mat, reach your arms forward. Let your body’s entire weight fall to the ground. Ten long breaths should be taken for yoga for stress & depression. Thus, it is a very effective pose of yoga to reduce stress. 

Benefits: This position helps in easing tension in the head and shoulders while gently stretching the lower back. Your mind starts to quiet as you let your body and mind relax while your exterior focus and concentration are moved within.

4. Mountain Pose

In Mountain Pose, you’ll need to stand straight with keeping your feet hip-width apart. Make sure your body weight is spread equally on both legs. While keeping your arms at your side and your neck signed with your spine, take deep breaths slowly. You can also keep your hand in the namaste position or keep then up in the sky. This pose is significantly easy then the ones mentioned above but is surely beneficial.  

Benefits: The Mountain pose is very beneficial for individuals in releasing their stress. Along with this, this pose helps in improving an individual’s breathing and posture. Lastly, this pose also helps in bringing mental peace and clarity to an individual. 

5. Tree Pose

In the Tree pose, all you need to do is stand with your feet equal to your hip-width distance from each other. Your hands should be on your side. After that, you can start to shift your body weight slowly on your left leg. While you are still standing, place the sole of your right foot on your left inner thigh. Then try an achieve balance in this pose. The next step is to repeat this pose on the other leg. 

Benefits: The tree pose is one of the most beneficial poses as it helps in balancing the posture of an individual. Moreover, this pose is also very good for aligning an individual’s Chakras. Lastly, the tree pose is also known to strengthen an individual’s spine, legs and ankles. 

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