Though yoga is often perceived as a form of exercise, it also offers many benefits for the mind. Yoga's ability to reduce stress is one of the reasons it has become so popular. A full yoga practice will release physical tension by stretching and working the muscles, but because yoga also requires deep breathing, concentration, and meditation, it will help calm the mind and balance the emotions. In Hatha yoga, a very traditional and widely recognized form of yoga, most poses have some calming effects, but there are a few simple and gentle poses that can be especially relaxing. Consult a doctor before attempting any new exercise or treatment.
Tree Pose
When you are feeling anxious or agitated, your racing heart and tense muscles can make balancing poses very difficult. Doing tree pose, a one-legged balance pose, under stress may be challenging, but because it requires focus it will calm your mind and help to still your body. Begin standing firmly on two feet so that your body is relaxed and balanced. Slowly begin to lift your right foot and place it on the inner edge of your left calf. For a more challenging pose, bring your foot all the way to your left inner thigh. Do not rest your foot directly on your knee joint. Keep your right knee pointing out to the side. Press your palms together in front of your chest and focus your eyes at a spot on the wall. Breathe deeply, striving for stillness and balance. Come out of the pose slowly and repeat on the other side.
Uttanasana
Uttanasana, or forward folding pose, can be deeply relaxing and restorative. It stretches the hamstring muscles, which are very tense for many people, and also helps relax the spine, shoulders, and neck, areas which become tense when you are experiencing stress. Begin standing with your feet parallel and hip-distance apart. Deeply inhale and reach your arms overhead. As you exhale, lean all the way forward over your legs. Bend your knees slightly to avoid hyper-extending or over stretching your hamstrings. Let your head hang completely heavy to relax your neck and shoulders. Dangle your arms forward or take your elbows in your hands. Breathe deeply and hold the pose for several seconds. To come out of the pose inhale to lift your body half way up, exhale to release all the way down again, then take a deep inhale to slowly rise up all the way to standing.
Basic Seated Twist
Twisting poses can be deeply calming because they relax the spine without being too strenuous. They also gently stretch the hips and shoulders, joints which tend to build tension when you are anxious. For a basic seated twist, begin sitting cross-legged. Inhale to sit up tall, reaching your head towards the ceiling and relaxing your shoulder-blades down your back. On an exhale breath turn your body to the right, placing your left hand on your right knee and looking out over your right shoulder. Hold for a few seconds then on an inhale return to your neutral seated position. Exhale and repeat to the left.
Savasana
Savasana, or corpse pose, is a reclining meditation position usually done at the end of a yoga class. It allows your body to deeply relax so that you can clear your mind. Begin lying on your back with your legs slightly separated and your arms slightly away from your body on the floor, palms facing up. Close your eyes. If you are feeling stressed or anxious it may be difficult to relax your muscles fully. Take note in your mind of where you are holding tension. An easy way to release muscle tension is to squeeze your muscles then release. Begin with your feet and work your way up your body squeezing the muscles of your legs, your abdomen, your chest, your arms and your face on a deep inhale. Hold your breath and continue squeezing your muscles for a few seconds then slowly release your muscles on a deep exhale. Allow your body to relax into the support of the floor. Deepen your breath. If thoughts enter your mind accept them, but allow them to pass quickly. Remain in savasana for several minutes.
References
- "Hatha Yoga Illustrated"; Martin Kirk and Brooke Boon; 2004
- "Yoga Anatomy"; Leslie Kaminoff; 2007
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