Stress has become part of our daily lives, affecting our activities, skills and emotions, as a result of our style of life. There are a lot of people who have reduced their levels of stress and calm your mind and body through the following yoga postures.
Specifically, the bridge pose is a wonderful exercise stretch, including the legs and back, while reducing stress, back pain, and anxiety, too.
By contrast, the attitude cat offers exceptional massage spine, lower stress levels. In addition, here are the instructions on how to properly implement 13 yoga postures that have been found to relieve stress and anxiety very effectively.
1. Child Pose
First, you must kneel on a yoga mat, legs should be together, so that you sit on your heels.
then it is recommended to hinge forward until the chest rest on your thighs while resting his forehead on the floor.
Put your shoulders forward and let their hands rest, but keep palms up, by his feet. Stay in this position while taking 5 breaths.
This position can help relieve stress, leaving your mind and have beneficial effects on the lymphatic and nervous system.
2. Place the front curve
When standing, exhaling forward and try to bend your knees enough in order to bring your palms on the floor. Your head should be pressed against her legs.
should feel stretching the spine in opposite directions, as the strip head in and down. Then you have to push the hips up and strengthen your legs for further stretching.
In addition, stay in this position for 4-8 breaths, bend your knees, and inhale the arms sideways.
Actually, you can stretch your hips, thighs and hamstrings. Furthermore, it is considered able to relieve mild depression, fatigue and stress.
3. Bridge Pose
Bend your knees and place your feet flat on the floor, then slide your arms along the body and the palms should be down, while lying on his back. You should lightly touch your heels with your fingertips.
Then press your feet on the ground, Inhale and lift your hips, knees, keeping width apart tread and the backbone of the floor.
To lift the breast and participation legs and buttocks to lift the hips higher, you have to push on the arms and shoulders.
is advisable to keep for 4-8 breaths, and then you can release and exhale while slowly roll your spine back to the ground.
This yoga pose offers a gentle stretch of the legs and back, reduces fatigue, anxiety, headaches, backaches, and even insomnia.
What is more, it could also have therapeutic effects for hypertension.
4. Eagle Pose
Bend your knees and standing with arms at the sides.
Subsequently, while balancing on the right foot, trying to cross the left leg over the right, and the top hook left foot behind the right calf, and the balance of breathing.
Then extend your arms to the front of his body.
His left arm hould be dropped under the right.
Then bend your elbows, forearms lift vertically into the ground, and wrap the hands and arms, and press the palms together.
Square chest and hips to the front wall and remove the belly up and in and see the tips of the thumbs.
remains in this position for one minute, and gently rest your legs and arms. Finally, repeat the same procedure on the opposite side.
This position improves balance and focus, thus rejecting stress.
Furthermore, it also decreases the back, legs and shoulder tension.
5. Extended Triangle Pose
planted, exhale and spread your legs and place them 4 feet apart from each other.
Then, stretch your arms out to the sides, but your palms should be down.
Subsequently, the right foot should be turned at an angle of 90 degrees, and his left foot became right.
While turning the right thigh outward, you must tighten the thigh muscles.
It is advisable to bend your body from hips to his right leg.
Try turning your body while ensuring the both side stay long.
then you should push your left hip slightly forward, and at the same time lengthen the tailbone toward the heel.
extends his left hand toward the sky while holding his right hand on his ankle on the floor.
Your head should be straight or slightly turned to the left.
Keep for half a minute.
Thanks to this position, you get a full body stretch and stress relieved.
would also stimulate digestion and reduce sciata, osteoporosis, and symptoms of anxiety.
6. Corpse Pose
Start by lying flat on your back, with your legs together, but should not touch each other. The arms should be placed with the palms up.
Breathe deeply, keeping your face relaxed and eyes closed.
Pay attention to every part of the body, starting at the top of the head.
Remain in this position for 3-5 minutes.
This position gives full body relaxation, the nervous system shuts down, lowers blood pressure and decreases respiration.
7. Legs-up-the-Wall Pose
First, you must sit on the floor, but the hips should be against the wall.
Then roll on his back, while his legs on the wall.
Press the bottom as close as possible to the wall.
Remain in this position for about 5 minutes.
Note: If glaucoma experience, not practice. On the other hand, bend your knees and put your feet together to the pelvis if your feet get tingly.
This position helps reduce stress, and the renewal of lymph and blood draining back into the heart area.
8. Cat Pose
also start fours, and exhale, while drawing the abdomen to the spine.
Then turn back toward the ceiling and release the crown head towards the ground.
Relieves and stretches the lower back, massage your spine and reduces stress.
9. Puppy Pose
First, start fours, while the shoulder should be stacked on their wrists.
In addition, wagered hips over knees and tops relaxed feet on the mat.
Then you should slowly walk your hands out, and lower your chest toward the floor.
Also, keep your hips over knees and arms shoulder-width apart and release your head on the floor.
While forearms are far from the land, you must activate the arms pressing down palms and elbows lifting.
Then, draw your shoulder blades back and reach the hips toward the ceiling.
relax your neck and remain in this position for about 5-10 breaths, then slowly return to the starting position.
This position provides a heart-opening effect and helps counteract slouching shoulders if stressed.
10. Dolphin Pose
This position is an initial position to start fours is also required.
Tuck the toes raise your hips toward the ceiling.
Your hands should be placed shoulder width apart with fingers extended.
Then press your palms, fingers and forearms on the floor.
While a press hips straight column is kept up and back.
Press your heels on the floor and keep the shoulders wide hips with toes forward.
Just let your neck and head hang freely.
Hold for 2-6 breaths and restating table.
Your spine, neck and shoulders are stretched with this position. You can also relieve stress, out of mind and reduce anxiety.
11. Easy Pose
Sit up straight, extend your legs in front of your body and then cross them in the shins.
Place each foot under the opposite knee and bend your legs in the torso.
Then place your hand on your knees, palms down.
Balance weight equally between the sit bones, therefore the alignment of the spine, neck and head.
At least look forward with soft eyes and hold for 60 seconds and then switch legs cross.
Increases serenity, lengthens the spine, hips opens, relieves physical and mental exhaustion, eliminates anxiety and promotes inner calm.
Cow Pose 12.
Start on all fours, inhale and drop your belly toward the mat.
Lift your chest and chin while looking at the ceiling.
In the end, should be extended shoulders and draw the shoulders away from the ears.
This posture relieves stress, the mind is closed, spine, massage warms and stimulates the body’s organs and provides emotional balance.
13. From head to knee forward bend
sit back and extend your legs.
Then bend the left leg and bring the foot to the upper right thigh inside.
The left knee should rest on the floor.
Next, place your hands on either side of the right leg, inhale and turn toward the extended leg.
Finally, exhale and bend forward, and remain in this position for 5 breaths.
Repeat on the other side.
is useful in relieving insomnia, menstrual cramps, headaches, fatigue, anxiety and depression.
In addition, this position is able to calm the brain.