Whether you are a yoga addict or you just never want to ever hear the word YOGA, today I am sharing with you my 6 favorite, gentle yoga poses. Yoga poses that will instantly help you to reduce stress in your mind and body. And I am telling you that you need to get to know and use at least one of them on a daily basis.
Slightly arrogant? Perhaps.
But listen darling friend, I care about our vitality and health. Plus, I am talking as little as a 2 minutes a day! NO EXCUSES. Here is why…
IF YOU WANT TO JUMP STRAIGHT TO THE POSES, CLICK HERE.
Do You Hear Your Body Talk?
We all experience negative emotions. Stress, anxiety, fear, frustration, confusion, and anger are just a few. Our minds always grinding, worrying, excessively stimulated.
Artifical lights, screens, headphones, noise, confusion, confrontation. And so on and so on. Day and night. Night and day. And our bodies keeps the score of all this.
Yes, the body stores it up. In the joints, in the fascia, and in the heart space.
Overwhelm is reliable. It will always shoot us in all our most vulnerable spots.
When we experience something as too challenging for us to respond effectively to and we don’t listen – it all builds up inside of us. Think stinky landfill.
So much so that even in the moments of joy and ease, it keeps calling out to us. We still feel it. The tension. Like a wave crashing down on us that won’t calm down when it reaches the shore.
Aches, cramps, burning, throbbing, heaviness, exhaustion.
Time To Listen
Unless something completely blocks us, rarely do we stop and take care of this.
Too much to do. There are people relying on us. And who’s gonna look after the kids!
It’s not that bad. We can bare it.
Maybe we pop a pill or two to calm our nerves, cover up the pain, or to help us sleep at night.
We may even pull out those four wise words. This too shall pass.
Not applicable here.
As a result, we go through our days, not listening, ignoring until something does indeed completely block us.
And be sure that sooner or later our mind, body, or both is going to force us to stop.
A stiff neck, a back that goes out, severe burning between our shoulder blades, throbbing on the knee, an excruciating headache, heartache, breakdowns, panic attacks, FULL ON BURNOUT!
Nothing ever goes away until it has taught us what we need to know.
Pema chodron
When we do not take care of ourselves, we age poorly and prematurely. We rob ourselves of our vitality. And this is a darn shame.
Our minds and bodies are perfect machines when maintained, when given what they need to perform, when they are loved and cared for. Acknowledged.
If you listen carefully, that pain in the back of your right shoulder is calling out: See me!
Answering is what self-love looks like. So are you ready to you hear your body talk?
REMINDER: We cannot control all the situations around us, but we can take responsibility for all the situations within us.
Two Types of Stress
Positive Stress
Feeling stressed or anxious is a part of being human. There is no one who has never been stressed at some point.
Even the most practiced zen monk experiences moments of overwhelm.
Just put him in NYC traffic and confusion for several hours and watch him whip out his mala beads.
Stress is not always negative though. It can even be beneficial. Our training ground.
We need some degree of stress to grow. Because it is through small degrees of stress that we get more tolerant, resilient and confident in our inner power.
This is why an intense workout, a long run, or a power yoga practice serves us. These practices teach us how to accept, adapt and rise back up. They prepare us to remain balanced and calm during the storms of our lives.
Negative Stress
This said, overwhelmed should not be your go-to mode. IT IS NOT OK TO FEEL STRESSED OR ANXIOUS ALL THE TIME.
When stress and anxiety become an every day occurance in our bodies, we need to listen to the signs and remember to respond with our mind and our heart.
Managing Negative Stress
A powerful, more intense workout or other practice is useful for making us physically, mentally and emotionally stronger. It can also be a great outlet for stress – Sweat it out, right?
However, we cannot push ourselves all the time. This will only lead to depletion and more stress.
There are many ways that we can manage negative stress and one way is through the practice of Yin Yoga and Restorative Yoga.
Our body has an intelligence where we already have a built-in pharmacy within us. It is the best pharmacy that ever existed. And when we allow our nervous system to switch from that sympathetic state of stress to the parasympathetic branch of rest and recovery, it produces different chemistry. You move away from cortisol and adrenaline and those stress hormones into those feel good chemicals and hormones. This enhances our well-being. It’s all about the balance.
travis eliot, co-founder idtv, author of the book, A journey into yin yoga
Eliminating Negative Stress
Lastly we need to change. As my husband often says, You can’t spend your entire life relaxing your face.
Managing stress by slowing down regularly is essential. But for major stress – chronic stress – we must make major life changes.
When stress, tension and anxiety become a constant, we know that it is time to go deeper within and get to know ourselves better.
Ask ourselves what we need to bring us back to balance. People, environments, activities, beliefs and mindsets. It is time for change.
REDEFINING OURSELVES BECOMES OUR ONLY CHOICE FOR SURVIVAL. MORE ACCURATELY, YOU EITHER REDEFINE YOUR LIFE OR SOMETHING ELSE WILL REDEFINE IT FOR YOU.
Click here to read more in the post, How To Understand When You Must Redefine Your Life.
When we remove factors that no longer serve us, we grow closer to the authentic self – a less stressful, more equanimous us.
And at the same time, we also need to be realistic...
Stress And Finding Balance
This world produces constant sources of stress and much of it is out of our hands. This is why finding balance is fundamental.
And we find it by understanding the difference between situations that can be eliminated or avoided, and situations that we can learn to manage better.
ONCE AGAIN, THIS REQUIRES SLOWING DOWN.
It is only through slowing down and becoming more aware that we are able to move beyond a constant state of tension and towards a healthy state of balance and integrally functioning.
May we never underestimate the power of simply slowing down.
Tension is who you think you should be. Relaxation is who you are.
Chinese proverb
The Difficult Art of Slowing Down
Slowing down is not always so simple. It can feel uncomfortable. I mean, REALLY, REALLY challenging.
The Discomfort of Stillness (when we finally find the time).
Does this every happen to you?
Think of a time when you had a day, or even just a few hours off.
Nothing to do. Nowhere to be. Nobody to answer to. You were alone at home.
It was a moment that you had been looking forward to for way too long.
Aaah, I’m gonna do absolutely nothing!
But instead. you were incapable of shutting down auto-pilot – unable to surrender to it.
You moved around, got fidgety, felt anxious. You felt STRESSED!
Thinking! Your mind was so desperately trying to scream over the silence.
Why? Loss of habit. You put yourself in this strange habitat called SERENITY.
Remember: The most urgent time to relax is when you have practically forgotten how to.
“One of the best pieces of advice I ever got was from a horse master. He told me to go slow to go fast. I think that applies to everything in life.”
viggo mortensen
We have become so accustomed to moving fast, rushing, multi-tasking, not being with the present moment.
But this – this life always on the go – this is the cause of the tension, stress and anxiety that most of us experience way too often.
Slowing down is the cure. Surrendering yourself to slowness is the medicine.
- Removing distractions.
- Removing the noise.
- Getting quiet and immobile.
- Moving away from the stimulation.
- Creating even a brief moment to experience the power within.
This creates the balance we need, not only to get through our day, but to thrive.
When the source of tension, stress, and anxiety are not within our control, we practice our way towards being able to create a space where it does not take us over.
We do this through the consistent practice of slowing down.
Yoga Poses To Reduce Stress For EVERY BODY
Ok. So I don’t care if you never practiced yoga before. I don’t care if you haven’t stretched your body since gym class in the 80’s.
These yoga poses are for every-BODY. Even better, they are for EVERY heart and mind.
There is no right or wrong way for them to look. We all have different bodies, histories, injuries. May we embrace this.
So remember this goal: To surrender to silence, slowness and stillness. And along with this, a beautifully, authentic you.
The following yin and restorative poses are truly some of my very favorite because each one feels like a slice of heaven. (I think I last used this expression in the 80’s!😇🤣❤️
And now… a drumroll please…
6 Yoga Poses To Reduce Stress
THREE PHASES OF EVERY POSE
- Find your edge. Make the pose feel right for you. As long as you feel comfortable, you can relax into it, and it isn’t overly challenging, it is just right. As you hold the pose you may feel like going deeper. Adjust as needed. Try to avoid looking around and fidgeting.
- Find your breath. Ideally, you will be breathing in and out of the nose without effort. This may feel weird at first, but with practice it becomes natural. Focus your attention on your breath moving in and out of your body. You may bring the focus to your entire body or to specific points where you feel the most sensation. When your notice your mind wanderning, as minds do, lovingly call it back to the breath moving in and out of your body.
- Stay with it. You can stay in each pose for as long as you like, but try to stay in each one for at least 90 seconds. This is amount of time necessary for the magic to happen. Stay up to 5 minutes or more.
AND…
If you feel any pain, ALWAYS ease out of the pose. Always.
Yoga Poses To Reduce Stress #1 – Child’s Pose (Balasana)
HOW TO DO:
- Come to your hands and knees.
- Spread your knees as wide as your mat, keeping the tops of your feet on the floor, and with the big toes touching, or as close as possible.
- Rest your belly between your thighs and place your forehead to the floor. If it is not comfortable, bring the floor up to meet you by resting your forehead on a bolster, cushion, or block.
- Stretch your arms in front of you with the palms toward the floor. Your arms are your anchor of the pose. You will be pulling your hips away from this anchor so you feel a slight lengthening in both directions.
- Soften your belly. With time you may be able to keep it soft while also gently activating the core muscles by pulling them up towards your spine. Relax your body and face.
- Bring your attention to the breath moving in and out through your nose and into your belly, lower back and hips.
Extra Tip: There is an energy point at the center of the forehead in between the eyebrows that stimulates the vagus nerve and supports a “rest and digest” response. Finding a comfortable place for the forehead is essential to arrive at the soothing benefit of this pose.
VARIATIONS: Lengthen your arms alongside your body with the palms facing upwards.
BENEFITS OF THE POSE: Child’s pose is a gentle stretch for the shoulders, back, hips, thighs, neck, and ankles. It can also help relieve back pain.
TO AVOID: If you have a knee injury. If you are pregnant, spread your legs wider and avoid pressing your belly onto your thighs. If you have a shoulder injury, keep your arms by your side for the most support.
SELF-INQUIRY CONTEMPLATION: WHAT DO I NEED TODAY TO FEEL CARED FOR AND SUPPORTED?
WHY I LOVE IT: Forward bends are especially soothing and supportive. This pose is insanely calming. Much like the fetal position when we are still in our mama’s belly, child’s pose, is the perfect position to feel safe and cared for.
Sometimes the most important thing in a whole day is the rest we take between two deep breaths.
– ETTY HILLESUM
Yoga Poses To Reduce Stress #2 – Happy Baby Pose (Ananda Balasana)
HOW TO DO:
- Lie flat on your back.
- With your head flat on the mat, bend your knees toward your chest at a 90-degree angle. Face the soles of your feet up toward the ceiling.
- Reaching forward, grab and hold the inside or outside of your feet with your hands. (Image shows toes, but I prefer feet)
- Spread your knees apart, opening your two legs wide enough so that they don’t collide with any body parts. Gently press your legs down towards your armpits.
- Keep your head, neck and shoulders in contact with the surface below you at all times.
- Flex your heels into your hand and press your belly button down so that the lower back is pressed into the surface below you.
- Breathe into your belly, back, and inner thighs. Feel the grounded sensation of touching your feet. Breathe in and out of this sensation.
- After holding for your preferred time, release your feet, bring your knees into your chest, and roll back and forth until you come to a seated position.
VARIATIONS:
- If you can’t grab your feet, you can grap onto your shins. You can also use a yoga strap around the arches of your feet to help you pull your legs closer to your upper body.
- Before or after holding the pose for your preferred amount of time, it feels super sweet to gently rock from side-to-side several times like a baby.
BENEFITS OF THE POSE: Happy Baby Pose is a gentle and soothing pose that’s great for increasing relaxation. It lengthens and opens the upper part of the body and opens and releases the lower part of the body.
TO AVOID: If you have neck or knee injury. You are pregnant.
SELF-INQUIRY CONTEMPLATION: WHAT DO I NEED TO FEEL JOYFUL IN THIS MOMENT?
WHY I LOVE IT: We hold so much built-up stress and rigidity in our hips and inner thighs. The combination between the opening quality of this pose and the sense of grounding is extremely freeing and supportive.
When you rock side to side, the craddling feels like self-love. There is no wonder why this is a preferred position of happy babies.
Your mind will answer most questions if you learn to relax and wait for the answers.
william s. burroughs
Yoga Poses To Reduce Stress #3 – RAGDOLL/ Standing Forward Bend Holding opposite Elbows (Uttanasana Variation)
HOW TO DO:
- Begin standing with the feet hip distance wide. Feel all 4 corners of your feet stable in contact with the ground.
- Inhale and lengthen your arms up towards the sky. Exhale, bring your arms alongside your body.
- Inhale and lengthen your spine upward with your arms still hanging at your sides. Bend your knees slightly.
- Exhale and leading with your head, roll down with a relaxed back and weightless arms. Think ragdoll, slowly rolling down without controlling or forcing.
- Clasp opposite elbows and allow the head to hang. Shift the bodyweight slightly forward.
- Hold here. Feel your feet grounded (your feet are your anchor) and the rest of your body completely free. Think dead weight.
- Breathe in and out of the nose while holding the pose. Keep your attention on your breath in your body.
- Inhale and slowly return to standing, rolling back up, your weightless head being the last to rise. Your head may even fall backwards for a moment.
- Breathing naturally in and out of your nose, bring your head to center if it fell backwards.
- Inhale, stretch your arms overhead. Exhale, bring your hands to prayer position in front of your chest. Stay here for several breaths. Feel what you are feeling.
- Take a deep breath in through the nose and a deep breath out through the mouth before returning your arms by the side.
VARIATIONS: After you hold the pose for your preferred amount of time and before rising back up, it feels really amazing to slowly sway side-to-side, front and back and/or up and down. The goal: to feel loose like a ragdoll.
BENEFITS OF THE POSE: Ragdoll pose stretches the entire backside of the legs and spine. This pose releases the neck, shoulders and the lower back. It also calms and revitalizes the mind. Drains sinuses. Improves digestion.
TO AVOID: If there is back or neck injury.
SELF-INQUIRY CONTEMPLATION: WHAT THOUGHTS DO I NEED TO LET GO OF TODAY?
WHY I LOVE IT: Ragdoll is completely liberating for the body and mind. You give yourself permission to let go of controlling your body and it feels as if your thoughts are literally spilling out of your head. It is one of my absolute favorite poses.
Yoga is not about touching your toes. It is what you learn on the way down.
Jigar Gor
Yoga Poses To Reduce Stress #4 – Corpse Pose (Savasana or shavasana)
HOW TO DO:
- Lie down on your back. Spread your legs to the width of the mat, allowing the feet to splay out. Tuck your chin in towards your chest to make the back of your neck long. Bring your arms to your sides, palms up.
- If you need to cover yourself with a blanket to be comfortable or adjust your clothes or hair, do so.
- Starting with the toes and working your way up the body, relax all of the muscles in your body and allow yourself to dissolve into the surface below you. Maybe think of how many times you support others. You too deserve to be supported. Let the ground support you. Focus on releasing tension held in all the muscles of the face as well.
- HOW TO DO CONTINUED BELOW
EXTRA TIP: Add An Entrance. Add An Exit.
Whether you practice one pose or a sequence, and no matter how long you hold each one, it is a nice addition to add one or more breaths to enter the practice and one or more breaths to exit.
During the hold you will breathe in and out of the nose. However, these initial and final breaths will be extra releasing. Breathe in through the nose and let all the air out through the mouth.
Feel free to personalize your practice. Add affirmations (CLICK HERE FOR SUGGESTIONS) and self-inquiry contemplations before, during or after the holding of the pose.
Use both to set an intention for your time on your mat and throughout your day.
Add a final hand on your heart or your hands in prayer position and a Namaste to close the practice.
Finish your practice with a meditation.
MORE ABOUT HOW TO DO CORPSE POSE
5. Settle in by taking one to three deep breaths in through the nose and out through the mouth.
6. Bring your focus on the breath moving in and out of your nose and in and out of your body.
7. Release thoughts of the past and the future. Just surrender and be. Release the idea that you are wasting time. This pose is extremely beneficial.
8. After staying for the preferred time, begin to wiggle your fingers and toes. Stretch your arms long overhead and stretch through the feet. Slowly roll over to one side and rest for a moment.
9. Press yourself up with your hands and return to a comfortable seated position. Take one final deep breath in through the nose and one final deep breath out through the mouth.
Lots of Variations
VARIATIONS:
Legs can be:
- Extended with a rolled blanket or bolster placed under your knees.
- Bent with your feet on floor and your knees (bent) and touching one another like a teepee.
- With your legs open and your knees positioned outward, soles of the feet touching.
Arms can be:
- By your side palms up or down,
- With one or both hands placed on your belly, or
- With one hand placed on your heart and the other hand placed on your belly.
ANOTHER VARIATION: On Belly Corpse Pose: Come into table top position (all 4’s), and slowly lower to the ground (belly down). Make a pillow with your hands and rest your forehead on your hands. Otherwise, turn your head to the right and rest your left cheek on your hands. If you do this variation, make sure to turn your head half way through so you stretch both sides of your neck.
BENEFITS OF THE POSE: Corpse pose specifically centers deep relaxation and activates the parasympathetic nervous system, our “rest and digest” mode.
TO AVOID: If you are pregnant, do an inclined version by propping your upper body up on cusions or bolsters.
SELF-INQUIRY CONTEMPLATION: WHAT CAN I LEARN BY JUST LAYING HERE? WHAT AM I OPEN TO LEARN TODAY?
WHY I LOVE IT: It can be difficult to just lay there. But, when you understand the benefit of simply lying on your back with your breath and the sensations in your body, you are truly able to give yourself permission to rest. It completely changes your mindset and your state of being.
Rest is not idleness, and to lie sometimes on the grass under the trees on a summer’s day, listening to the murmur of water, or watching the clouds float across the sky, is by no means a waste of time.
John Lubbock
Yoga Poses To Reduce Stress #5 – Reclining Bound Angle Pose (Supta Baddha Konasana)
HOW TO DO:
- Begin seated with your legs extended in front of you. Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to the sides.
- Lean backward and bring your elbows to the floor and then lower your back onto the floor.
- Gently adjust your position so your spine lengthens along the floor while maintaining the natural curve of the lower back. Soften your belly.
- Draw your shoulder blades gently inward and let your arms relax with your palms facing up.
- Relax your lower body and lengthen your tailbone toward your heels.
- Bring your attention to your breath. Breathe into the opening of your chest, the tension in your inner thighs. Allow your body to feel heavy. Dissolve.
- Stay here for your preferred amount of time.
- To come out of the pose, draw your knees together. Then, roll to your right side and use your hands to press yourself up to a comfortable seated position.
Variations With PROPS
- Rest your head on a low pillow.
- Use a support (bolster, folded blankets) beneath the spine.
- Place a yoga block beneath your rib cage to deepen the chest opening.
- Place a yoga block under each knee for support.
Arm Variations:
- Goal post arms,
- One or two hands on belly, or
- One hand on belly and one hand on heart.
BENEFITS OF POSE: Reclining Bound Angle pose encourages the relaxation of the abdominal muscles and stretches the groin and inner thigh muscles. It opens the chest, allowing for deeper breathing and improved oxygen flow.
Other benefits:
- Lowered blood pressure
- A decreased heart rate
- Decreased muscle tension
- Fewer headaches
- Reduced nervous tension and stress
- Relief from anxiety and panic attacks
- Increased overall energy levels
TO AVOID:
- If you have a groin, knee, lower back, shoulder, or hip injury.
- Women who are pregnant should keep their head and chest raised in the pose. After birth, avoid until the pelvic muscles become firm again.
SELF-INQUIRY CONTEMPLATION: WHAT OR WHO GIVES ME THE MOST CALMING ENERGY? WHAT DO I NEED MORE OF? WHAT DO I NEED LESS OF?
WHY I LOVE IT: Aside from stretching the inner thighs (a place that is often super stiff), this is an amazing heart opener. When I relax into this pose, I begin to breathe fully, I enter a state of peace, and deep listening. I feel in love with the present moment and comfortable exposing my true self.
In times of stress, the best thing we can do for each other is to listen with our ears and our hearts and to be assured that our questions are just as important as our answers.
fred rogers
Yoga Poses To Reduce Stress #6 – Legs Up Wall (Viparita Karani)
HOW TO DO:
- Sit with your right side against the wall, with bent knees and your feet drawn in toward your hips.
- Swing your legs up against the wall as you turn to lie flat on your back. It is ok if your knees remain slightly bent. Make it comfortable.
- Place your hips against the wall or slightly away.
- Place your arms in any comfortable position (alongside your body (palms up or down), one or both hands placed on your belly, one hand on your heart, one hand on your heart and the other hand on your belly, GOAL POST ARMS with your arms bent, elbows at shoulder height and palms of hands facing up (also referred to as cactus arms).
- Stay in this position for up to 20 minutes. Keep your attention as much as possible on your breath moving in and out of your nose and in and out of your body.
- To release the pose, gently push yourself away from the wall.
- Relax on your back for a few moments. Continue to breathe naturally in and out through your nose.
- Draw your knees into your chest and roll onto your right side.
- Rest for a few moments before slowly moving into an upright position.
MORE ADVANCED VARIATION:
BUTTERFLY LEGS – Up the wall, place the soles of your feet together in a Butterfly Pose. Bend your knees and allow your feet to come toward your hips. To deepen the stretch, gently press your hands into your thighs.
EASIER VARIATION: With knees bent 90°prop lower part of legs on chair or couch or raise them using bolsters.
BREATHING VARIATION:
You can experiment with a calming breathing exercise in this position called slowing down the out breath. Breathing in and out through the nose:
Inhale for 3 breaths. Exhale for 3 breaths. Inhale for 3 breaths. Exhale for 4 breaths. Inhale for 3 breaths. Exhale for 5 breaths. Repeat until you are exhaling for 8 breaths.
Then either continue counting down the out breath (7,6,5,4,3) or return to a natural rythmn of your breath. Take a final deep breath in through the nose and a final deep breath out through the mouth.
BENEFITS OF THE POSE: Legs Up The Wall is a passive inverted pose that helps you melt into the floor as you let go of stress, anxiety, and tension. It’s an excellent choice when you have swollen legs or feet, whether it’s due to heat, a long flight, or a medical condition.
Other possible benefits:
- relaxes your mind
- sciatica pain relief
- improves thyroid functionin
- relieves headache and migraine
- increases energy
- alleviates low back tightness and discomfort
- relieves leg and feet cramps
- promotes lymph flow
- manages varicose veins
- gently stretches the backs of your legs
- improves circulation
- alleviates mild depression
- improves digestion
- improves sleep patterns
- balances blood pressure
TO AVOID: If you have any concerns with blood coming to the head, hypertension or hernia.
Come out of pose if you feel a tingling sensation in your legs and feet. Bring your knees into chest before coming on your side and out of pose. This is a very gentle pose, but as always, listen to your body.
SELF-INQUIRY CONTEMPLATION: WHAT IS MY BODY TELLING ME IN THIS MOMENT? WHAT CAN I DO OR CHANGE TO CARE FOR MY WELL-BEING?
WHY I LOVE IT: This pose is like floating your legs in water. It so simple, yet it feels like essential self-care. Close your eyes and go within and let the weight of the day melt down and away from you.
It is not a daily increase, but a daily decrease. Hack away at the inessentials.
bruce lee
Yoga Poses To Reduce Stress – Suggestions
- Practice at least one pose a day for at least 90 seconds (CLICK HERE TO JUMP TO SUGGESTED CALENDAR BELOW) or experiment by creating a sequence made up of all or more than one pose (CLICK HERE TO JUMP TO SUGGESTED SEQUENCE)
- Choose the most quiet, relaxing environment possible. But do not use noise as an excuse to skip it. Finding silence and stillness in the midst of chaos is an essential part of the practice of learning how to relieve stress, tension and anxiety.
- Turn down the lights to create a calming effect.
- Avoid practicing poses or series of poses on full stomach.
- Have a blanket, sweatshirt or socks available to keep you warm if necessary. The body often cools down significantly in restorative poses, especially if held for a longer period of time.
- Have any props (blankets, bolsters, cushions, blocks) available.
- Close your eyes if it feels comfortable. It promotes ease.
- Be patient. A wandering mind is normal. It gets easier. Just remember to bring your focus back to feeling your breath in your body, along with any other sensations, as often as necessary.
- Put on soothing music if it helps you to relax. Headphones are often beneficial to block out noise.
- Add affirmations/personal mantra. CLICK HERE FOR SUGGESTIONS.
- Keep a notebook or journal and pen nearby. Self-inquiry, ideas and solutions may suddenly pop up. Clarity arises in the midst of still.
- Add a meditation. CLICK HERE TO CHECK OUT @inspiredwithdanni on YouTube for meditation choices.
- Remember that practice requires practice. It may take time for certain poses to feel comfortable. It will take time for your mind and body to relax. With patience and consistent practice you will notice how you are able to refind ease more easily.
A Pose A Day – 7 Days of Yoga Poses To Reduce Stress
HOW TO COMPLETE EVEN ONE POSE – CLICK HERE
- Monday: Child’s Pose
- Tuesday: Reclined Bound Angle Pose
- Wednesday: Legs Up The Wall Pose
- Thurday: Happy Baby Pose
- Friday: Standing Forward Bend Pose – Ragdoll
- Saturday: Corpse Pose (experiment with different variations)
- Bonus Sunday: Sit in a comfortable position on a cushion, block, or even in bed or on the couch. Try to keep your spine tall and relaxed. Close your eyes and touch your feet. Focus on how supported you feel just by touching your feet as you stay present with your breath. Stay for 1 to 5 minutes.
Quick Daily Practice To Reduce Stress
Do all the poses in the following order every day or as often as you like. Begin with 3 deep breaths in through the nose and out through the mouth. End by sitting cross legged and bringing your hands to prayer position. Take 3 final deep breaths in through the nose and out through the mouth. Hold each pose from 90 seconds to 5 minutes.
EXTRA TIP: THE TRANSITIONS ARE IMPORTANT. REMAIN FOCUSED ON YOUR BREATH IN YOUR BODY. Move slowly. (See Transitions below)
- Before you start CLICK HERE
- Child’s Pose (transition to next pose: Come on all fours and lower onto belly)
- Corpse Pose (On Belly Variation) (transition to next pose: Roll on side, sit up using the help of your hands, and then slowly lay down on your back)
- Happy Baby Pose (transition to next pose: Roll up to seated and using hands to support you push your sitbones up toward the sky. Stand in a forward bend, take a breath in and out and then with the next breath in roll up slowly)
- Standing Forward Bend -Ragdoll (transistion to next pose: Take a final roll down. With hands on floor if possible, squat down with legs apart and sit on sitbones. Lay down slowly. If your hands do not reach the floor, sit down slowly and with complete presence. Roll down to your back placing any props under spine or knees if using)
- Reclined Bound Angle Pose (transition to next pose: Remove props if using. Using hands sit up. Roll over to hands and knees. Move mat closer to wall. Sit down facing wall.
- Legs Up Wall Pose (hold up to 20 minutes)
- BONUS – ADD THIS 15-Minute LIGHT IN THE CRACKS MEDITATION to give love to the imperfections of life or choose another one HERE.
Yoga or no Yoga
Yoga is not a magic formula for health or well-being. It will not solve all your problems. It will not transform you into perfectly calm, perfectly balanced or in any way perfect.
This is not the goal of any practice or personal journey. The goal is to accept, release and move forward as the best version of ourselves. The goal is to feel whole.
However, whether or not yoga is your thing, it is something that you should program in, even if done just a few mintues a day. Because this yoga inspired break is a miracle worker when it come to releasing and letting go of what no longer serves us. And it is something that everyone -EVERYONE- can benefit from.
So I am not trying to convince you to practice yoga. Nobody can convince us of anything we are not open to receive. But I am emphasizing self-care.
Maintaining this miraculous mind and body that we have been given, a mind and body that no matter how we treat them, show up for us every single day the very best that they can.
Learning how to reduce stress and produce a sense of ease in your mind and body is a great start.
Loving yourself through physical, mental and emotional detox.
Yoga is all of this wrapped into one amazing discipline. Yoga is self-care.
Resources I Love
FURTHER READING:
- How to Understand When You Must Redefine Your Life
- 35 Personal Mantras to Love Yourself and Your Life Right Now + Everything You Need To Know For Your Personal Practice
- How To Stop Waking Up Tired – 7 Ways To Energize Your Morning Routine
- 4 Easy Tips To Spring Clean Your Life All Year Round
MEDITATION PRACTICES:
- Natural Stress Relief – 10 Minute Guided Meditation
- Return Home To Harmony And Ease – 12 minute Guided Meditation
- Body Scan For Loving Attention – 20 Minute Guided Meditation
- Feel Joy Again – 7 minute Guided Meditation
- Deeper Connection – 15 minute Guided Meditation
- Get Ready For The Day – 8 minute Guided Meditation
BOOKS:
- A Journey Into Yin Yoga by Travis Eliot
- Restorative Yoga: Relax. Restore. Re-energize by Caren Baginski
PROPS:
B- Yoga Mat (Favorite! for Power/Yin/Restorative) Recommend Black for Easy Cleaning due to grippiness
Extra Support Yoga Mat (Manduka, for Yin/Restorative/Yoga)
Travel Yoga Mat Recommend Black for Easy Cleaning due to grippiness
Yoga Block (Manduka)
Yoga Block (Manduka Set of 2, recycled)
Cork Yoga Block (Manduka)
Bolster (B-yoga)
Light Bolster (Manduka)
Yoga Strap (Manduka)
Blanket for Yoga (Manduka)
Yoga Leggings (Yogalicious, Super High Waist) FAVORITE!
Yoga Leggings (Yogalicious High Waist)
Cute Sports Bra (Light Control)
Yoga Sports Bra/Cropped Tank (Medium Control)
Supportive Sports Bra (High Control)
Tank Top (Under Armour)
My Love For The Practice
I practice yoga almost every day. I love all the dimensions of yoga because it helps me to tap into all the dimensions of me.
While I adore the physical aspect of power yoga, I have come to appreciate the slower practices such as Yin Yoga and Restorative Yoga just as much.
I now understand that I need both the sweat and the soothing. Together they make my practice super sweet and complete. Starting with yoga every morning brightens up my body, mind, spirit and day!
I love how much I learn on my mat
Yoga for me is truly a continuous lesson on how to practice life better. Every day I get on my mat and every day I leave it with more insight into who I want to be off the mat.
Increased strength, balance, resilience and flexibility – physically, mentally and emotionally.
More aware of what it actually means to be fully human and as a result how to be more loving and accepting towards myself, the people in my life, and just this beautiful, stressful life.
As soon as I step on my mat, I remember 3 things: I am here. This is my life. It is enough, more than enough.
I feel blessed.
This world offers much reason to be stressed, anxious, and scared. Our lifestyles, the system, the media – everything sets us up to be perpetually in these crazed states. On the verge of losing it.
However, most of the time these sensations are a result of us living in two opposite extremes: with regret and guilt about the past, at one end. And anxiety and fear for the future at the other.
Yoga lures me away from these two extremes. It brings me back to center so that I remember to return to the most important moment of my life. Right now.
YOGA DOES THIS. Try it and see.
I would love to hear from you! PLEASE WRITE WITH QUESTIONS, THOUGHTS & SUGGESTIONS! AND REMEMBER TO SUBSCRIBE for notifications and the FREE WEEKLY NEWSLETTER. ❤
My heart reaching out to yours.
Disclosure
This post contains affiliate marketing. This means that when you purchase a product through the link provided, I will receive a small commission with no extra cost to you. This is a small way that you can thank me for my writing. I really appreciate your support. If you want to purchase any of the recommended items in this post CLICK ON ITEM.
DISCLOSURE ABOUT THIS POST: I AM SHARING MY PERSONAL LIVING PRACTICE WITH YOU. THE INFORMATION PROVIDED IN THIS POST IS STRICTLY FOR INSPIRATIONAL PURPOSES AND NOT INTENDED TO SUBSTITUTE MEDICAL ADVICE FROM YOUR DOCTOR OR OTHER PROFESSIONAL.
