Studies have shown that practicing yoga calms the body and many yoga poses are effective in stress relieving. Stress can affect your life in many ways and often, it is hard to get rid of it. The cat pose massages the spine and releases you from stress. Another simple yoga pose is the bridge pose. It stretches your legs and back and helps reduce back pain, anxiety, or fatigue.

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If you want to eliminate the stress from your life, take a look at these step-by-step instructions for performing 13 stress releasing yoga moves, and the health advantages that you can gain from them.

1. Child’s Pose

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Instructions

On a yoga mat, kneel with your legs together while sitting back on the heels. Bend forwards until your chest rests on the thighs, keeping your forehead on the floor. Curve your shoulders forward and let your hands rest with palms up next to your feet. Hold this pose for 5 breaths.

Calming effects

This is a resting pose that releases the stress from your body and calms the mind. It is very beneficial for the nervous system and the lymphatic system.

2. Bridge Pose

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Instructions

Lie on your back, bend the knees and place your feet flat on the ground, with hips wide apart. Slide your arms in line with your body, with the palms facing down (lightly touch your heels with your fingertips). Next, press your feet to the floor, inhale and lift your hips while rolling your spine off the floor. Keep the knees hip breadth apart. To lift your chest, engage your arms and shoulders, and to lift the hips higher, press the legs. Keep this posture for 4 to 5 breaths, release on exhale, slowly moving your spine back to the floor.

Calming effects

This exercise provides soft stretching of the back and the legs. It can be beneficial for high blood pressure, reduces fatigue, headache, back pain, anxiety and wakefulness.

3. Eagle Pose

Eagle-Pose-garudasana

Instructions

Start with standing position with your arms at the sides. Bend your knees, keep balance on the right foot and cross your left thigh over the right one. Next, curl the top of your left foot behind the tight calf. Keep balancing for 1 breath. Stretch your arms straight in front of your body and drop your left arm under your right arm. Bend your elbows, raise the forearms at right angle of 90 degrees aligned to the floor, and wrap your arms and hands while pressing the palms together. Draw your abs in and up, with squared hips and chest towards the front wall. Fix your eyes at the tips of the thumbs. Hold the pose for 1 minute, then slowly unwrap your arms and legs. Repeat this pose on the other side.

Calming effects

The Eagle Pose can improve your focus and balance by keeping stress away from you. It is an empowerment posture that relieves pressure in the shoulders, back and legs.

4. Standing Forward Bend

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Instructions

Start standing, exhale forward and kneel with both knees, so to bring your palms flat to the ground. Keep your head pressed to your legs. As you pull down and in with your head, feel the spine stretching in opposite directions. Press the hips upwards and straighten your legs to intensify the stretch. Keep this stretch for 4 to 8 breaths, and next, bend your knees, inhale with each arm out to each side. Lift your arms and your torso up again, to your standing position.

Calming effects

This pose stretches the hamstrings, hips and thighs. It is also believed that it relieves stress, mild depression, as well as fatigue.

5. Dolphin Pose

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Instructions

Begin on all fours, lower your forearms to the ground, with your toes pushed on the floor. Raise your hips toward the ceiling. Place your hands one shoulder wide apart with your fingers spread wide. Keep your palms, fingers and forearms pressed on the ground. Press your hips up and back, and make sure you keep your spine straight. Keep your feet hip-wide apart with your toes directed forwards, and your heels pressed into the floor. Let your neck and head hang freely. Keep this position for 2 to 6 breaths and afterwards, return to table position.

Calming effects

This pose diminishes stress, calms the mind and reduces anxiety. It is also good for neck, spine and shoulder stretch.

6. Corpse Pose

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Instructions

Lying flat on your back with your legs together but not touching, put your arms at the sides with the palms up. Keep your eyes closed and try to relax your face. Inhale and exhale deeply. Be focused on each part of your body, starting with the top of your head. Stay like this for 3 to 5 minutes.

Calming effects

This pose will put your body in a relaxed state and you will feel totally at ease. It can initiate a state of deep relaxation in that it lowers the blood pressure, slows the breathing and calms the nervous system.

             7. Extended Triangle Pose

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Instructions

Stand straight, exhale, spread your legs by placing them four feet from one another. Extend your arms out on the sides with the palms facing down. Then, turn your right foot out at a perpendicular angle and turn your left foot in towards to right foot. Contract your thigh muscles and turn the right thigh outwards. Next, bend your body from the hips towards the right leg, while twisting your body to the left. Make sure that both sides stay extended. Push the left hip a little bit forward, and stretch the tailbone toward the heel. Hold your right hand on the ankle, shin, or the floor and extend your left arm up towards the ceiling. Keep your head straight or slightly to the left side. Keep this pose for about 30 seconds.

Calming effects

This position is an amazing stress releaser and makes a great body stretch. It can reduce anxiety, sciata, and osteoporosis. It also helps improve digestion.

8. Puppy Pose

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Instructions

Get on all fours with your shoulders placed over your wrists, and hips placed over your knees. Relax the tops of your feet down on the yoga mat. Slowly extend your hands out while lowering your chest towards the floor. Keep your hips over your knees and your shoulders width apart, while gently lowering your forehead to the floor. Engage your arms by pressing down the palms and by lifting the elbows and forearms apart from the floor. Next, draw your shoulder blades on your back and reach your hips up towards the ceiling. Relax your neck, inhale and exhale into your back while stretching your spine on both sides. Stay in the pose for 5 to 10 breaths, before you slowly raise your forehead and draw your palms back towards your body, going back to the initial position on all fours.

Calming effects

This pose is beneficial for the heart and it is good against slouching shoulders when stressed.

9. Cat Pose

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Instructions

Start again on all fours. Exhale while drawing the belly to the spine. Roll your back towards the ceiling and easily release the crown of your head towards the ground. Don’t push your chin to the chests.

Calming effects

The Cat Pose stretches and gently calms the lower back. It releases stress and massages the spine.

10. Legs-Up-The-Wall Pose

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Instructions

Sit with your hips against the wall, roll on your back and press your legs up the wall. The butt should be pressed as close to the wall as possible. Keep this pose for 5 minutes.
Warning: This is not suitable if you suffer from glaucoma. If your toes start feeling tingly, bend your knees and feet together, and bring the feet closer to the pelvis.

Calming effects

This pose helps in renewing blood and lymph drainage back into the heart. It is also an excellent stress reliever.

11. Easy Pose

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Instructions

Lengthen your legs in front of you and sit upright. Cross the legs at your shins. Keep the knees wide apart, and put the left foot under the right knee and the right foot under the left knee. Bend the legs in towards the torso and with hands on the knees, keep the palms down. Keep the weight balanced in your sitting position, and straighten the spine, head and neck. Then, relax and softly look ahead. Stay in this pose for 1 minute, release and switch the legs when crossing them.

Calming effects

This Easy Pose creates inner peace and calmness. It releases you from mental and physical tiredness. It also stretches the hips, strengthens the spine and promotes serenity.

12. Cow Pose

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Instructions

Start on all fours and inhale as you drop your belly toward the yoga mat. Raise your chin and chest up, while looking up towards the ceiling. Expand across your shoulders and draw the shoulders away from your ears.

Calming effects

The Cow Pose softly makes the spine warm, it massages and stimulates some organs, and it releases stress by creating emotional balance.

13. Head-To-Knee Forward Bend

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Instructions

Start while seated with your legs extended. When you bend your left leg, bring the sole of your foot to the upper inside of your right thigh. Leave your left knee to rest on the floor. Next, draw both of your hands to each side of the right leg. Inhale, while moving toward the straightened leg. Then exhale and bend forward. Stay in this position for 5 breaths, before repeating on the other side.

Calming effects

This yoga move soothes the brain. It is also effective against mild depression, headache, menstrual pain, insomnia, tiredness and anxiety.

 

 

 

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Studies have shown that practicing yoga calms the body and many yoga poses are effective in stress relieving. Stress can affect your life in many ways and often, it is hard to get rid of it. The cat pose massages the spine and releases you from stress. Another simple...