Yoga is known for its ability to reduce stress. This claim is backed up by research.
Studies have shown that Yoga improves mental health and can reduce irritability in those who practice it. According to Harvard Medical School, the mind-body exercise helps regulate the stress response. This triggers physiological changes such as decreasing blood pressure and increasing airflow into the lungs.
Yoga can help build resiliency to better handle challenges without practicing. According to Amber Wallin, it can also be used to reduce stress. She founded Hot Mess Yoga, a Chicago-based yoga school, and instructor certified by Yoga Alliance, a nonprofit organization that empowers yoga teachers and schools. She says that Yoga can help with flare-ups and stress prevention.
What are the best postures to achieve a calm state
Wallin says that grounding poses help to stop the mind chatter (read as anxiety and worry). The grounding poses allow you to relax your mind. Wallin says that while other poses, like inversions and balancing poses, may require physical strength and focus on holding, you can do poses for extended periods to calm down.
Wallin recommends keeping your phone away from you to relieve stress. Keep it out of reach so you’re not tempted to grab and disable notifications. She suggests that you make Yoga comfortable. You can do it in your underwear or sweatpants if you want. In a warm room, or with the air conditioning on full blast? That’s okay, too. Do not set yourself high expectations. You don’t have to be able to touch your feet. You can modify it. Yoga is for you to release anxiety. It does not have to be a certain way.
Wallin suggests that you practice these poses every day for 15 minutes but says any time will be helpful. Try one pose when you feel overwhelmed or relaxed after a stressful day. Concentrate on your breathing during each pose. Long, deep breathing will slow your heart rate. This will trigger the stress-relieving effects. When you focus on your breath, you are less likely to be distracted by what stresses you out.
Five grounding poses that you can do to reduce stress. Repeat as often as you feel good.
Reclining Bound Angle PoseIt is a calming pose and a good place to begin. Lay on your back and place your feet flat on the floor. Drop your knees wide, with your soles touching. Your legs will form a diamond. Place one hand over your heart and the other over your stomach. Wallin says, “Feel the heartbeat slowing down.” This helps me to forget what is causing me anxiety. Repeat as needed.
Seated Forward Bend
Sit on the floor and stretch your legs straight out before you. Fold forward, keeping your torso straight (don’t bend your back). Reach your toes as far as possible without shivering or feeling uncomfortable. Rest your hands on the legs for a moment if you can reach your knees or your shins. Wallin says that with time and practice, you can get further.
Sun Salutation A
Standing with your feet slightly apart is a good idea. Keep your arms by your side, palms facing outward. Raise your arms above your head and slowly bring them back. This will open your chest. Wallin says that if you continue doing this daily, your chest will open up more. Fold your legs forward and reach toward your toes. Hold the pose for a few seconds at the top and then the forward bend. Repeat if desired.
Half Pigeon lying down
This pose will help you to release tension in your hamstrings. Bring your knees to your chest while lying on your back. Fold your right foot so the heel rests on your left knee and the right knee sticks to the side. Pull your left leg toward you by reaching behind it. When you feel your hamstring stretch, you are in the correct pose. Hold the pose for a minute or just a few deep breaths. Repeat the same motion on the opposite side.
Legs Up the Wall
Wallin says that this is a very grounding pose. It requires you to rest with your legs raised on a wall. Sit with your right against a wall. Lay down and pivot your body towards the wall. Swing your legs up to the wall so that they rest against it. If you find it more comfortable to lie on a mat, feel free to place a blanket or pillow under your head. Consider placing a blanket folded under your lower spine to support it or under your neck for comfort.
Wallin says that if you are a beginner, “you might feel your legs shake in the pose.” “you may feel your legs shaking in the pose if you are a beginner,” says Wallin. Hold the pose for a few seconds or until it feels comfortable.