Yoga for stress
Just one yoga session can help you feel less stressed and more relaxed. This is because yoga incorporates both mind and body as one integrated practice. Many people tense muscles all over their body when they are stressed. Common areas where you might feel tension from stress are in your neck, shoulders and back. This can lead to tension headaches, backaches, migraines and general discomfort. There are many yoga poses that stretch and release these muscles, easing you into a more relaxed state.
Yoga can brighten your mood by increasing blood flow and triggering the release of certain brain chemicals, like endorphins. Lastly, most yoga practices emphasize focusing on your breath and the way your body feels as you move. This is meant to encourage being present and living in the moment, which is useful for helping you manage everyday stress. Learn more about the benefits of yoga here.
A sequence for tension relief
There are many kinds of yoga meant to achieve different ends. Restorative yoga is meant to help you restore calm and equilibrium to your mind and body. While some styles of yoga might make you sweat, restorative yoga should be relaxing. You can hold each pose for at least one minute. In some cases, yoga teachers may ask you to stay in the pose for as much as 20 minutes.
Use this yoga sequence below, holding each pose for as long as your schedule allows. Take it slow and allow yourself to have a break from your daily activities. If possible, play relaxing music or turn off the lights.
This sequence will gently stretch your neck, shoulders and upper back. Find an open space on the floor with plenty of room for you to stretch out. If the floor is too hard, feel free to use a blanket or rug. Have a timer nearby so that you can time each pose. If you fall asleep during practice, that’s OK. That means it’s working! Always talk with your care provider before starting a new physical routine. These poses are meant to be passive and relaxing, with little to no effort. If you feel pain at any point during your practice, come out of the pose.
Choose your timer
If you are going to use a timer for this practice, make sure you pick one with a gentle alarm sound. If you are using a smart phone or computer, avoid picking an alarm sound that will bring you from a relaxed state into a stressed state.
Alternate nostril breathing – Start your practice with deep alternate nostril breathing, also called nadi shodhana. Set your timer for at least one minute. Sit comfortably on the floor with your legs crossed or on your knees. You may close your eyes if you wish. Breathe out gently. On your next breath in, place your finger over one nostril to close it. Breathe in slowly through the open nostril. Then breathe out through the same nostril. On your next breath in, close the other nostril with your finger and repeat. Continue breathing deeply in and out through one nostril at a time. Notice how much longer each breath takes.
Neck rolls – Sit up straight comfortably with your shoulders relaxed. You may also sit with your whole back against the wall for support. On your next breath in, tilt your head forward, bringing your chin close to your chest. Stay here for one exhale and inhale. On your next exhale, slowly tilt your head to the right, bringing your right ear close to your right shoulder. Stay for one round of breath. Next, exhale and stretch the other side, first tilting your head forward and then to the left. Continue this pattern for at least one minute.
Child’s pose – Sitting on your knees, bring your big toes together. You can separate your knees or keep them close to each other. As you exhale, bring your hips to meet your feet and rest your head on the mat or floor. If your head cannot reach the floor, feel free to use a pillow, blanket or block. You can outstretch your arms in front of you, or they can rest by your side. Stay here for at least one minute.
Thread the needle – Come to your hands and knees. Make sure your hips are directly over your knees. Place a blanket under your knees if the floor is too hard. Walk your hands forward until your chest is on the floor or closer to the floor. Only go as far as you can without feeling any pain. On your next exhale, slide your right arm under your left arm. Let the left arm slide forward. With your left palm on the floor, reach your right arm toward the left side of the room. Slide your left hand forward on the floor to make room for your right arm. Continue to reach your right arm to the side until your right shoulder touches the floor. If this stretch is too deep, you can place a pillow or blanket under your right shoulder. Allow your right cheek to rest on the floor or on a blanket or pillow. Stay here for at least one minute. When you are ready, exhale slowly and come back to your hands and knees. Repeat these steps for the other side.
Sphinx pose – Lie down on your belly. Bring your elbows underneath your shoulders with your palms flat on the ground. Relax your shoulders and stay here for at least one minute. If it feels good, you may tilt your head forward or let it hang back.