Yoga can be beneficial if you suffer from stress, high cortisol levels and the associated weight gain that can accompany these problems. A short yoga session can help you relax, which in turn could help your body regulate its production of cortisol, which is also known as the "stress hormone." The physical exercise will also help with any weight issues you may have.
Yoga Poses to Combat Stress
Step 1
Sit on your mat with your legs crossed and your hands in your lap. Take a few moments to focus on your breathing as this will help you relax and prepare for your practice. Sit up straight, concentrating on breathing in and out through your nose and allowing your lungs to expand fully with each breath.
Step 2
Extend your legs out in front of you when you are ready to begin. As you inhale, lift your arms above your head and with the exhale, bend from the hips, reach forward and touch your toes. Rest your hands on your shins if they do not reach. Hold this sitting forward bend for six breaths and release on an inhale. This pose promotes inner calm and peace.
Step 3
Come onto all fours, tuck your toes under and push your hips upward so your knees leave the ground. Spread your weight across the whole of your hands, push your heels down into the floor and think about lifting your hips and extending the spine. Holding the downward dog pose for six breaths strengthens and tones your body, soothes your brain and helps you feel more energetic.
Step 4
Stand slowly to avoid any dizziness, place the sole of one foot on the thigh of your opposite leg, allowing the knee to point outward. For an easier version, place your foot on your calf or at the ankle. Take your arms above your head, placing your palms together, and tighten your tummy muscles. Hold the tree pose for six breaths to improve your balance and concentration. It also strengthens your core muscles.
Step 5
Lower yourself onto your mat, lying comfortably on your back. Lift your knees above your hips so they form a right angle to the floor, and take your arms out wide for stability. As you exhale, keep your stomach muscles strong and slowly lower your knees to one side. Twist at the waist, keeping your feet together. Remain here for six breaths before repeating on the other side.
Step 6
Complete your practice with a period of deep relaxation. Do this on your back with your feet hip-width apart and your palms up at your sides. You may want to cover yourself in a blanket and turn the lights down to help you relax fully. Concentrate on your breathing, relax your body and release any tension you may be holding in. Allow your mind to empty, enjoy the present moment and the feeling of relaxation. Remain here as long as you need to.
Tips and Warnings
- You can hold the poses for longer than six breaths if you feel this is not enough. Try 10 or 16 breaths.
- If you feel pain or discomfort at any time during your practice, ease off or come out of the pose. If you experience any serious problems, consult your physician or an experienced yoga teacher.
Things You'll Need
- Yoga mat
- Relaxing music, optional
References
- Cortisol : The Cortisol-Stress Connection
- "Yoga for Stress Relief"; Swami Shivapremananda; 1998
- "The Power of Yoga"; Vimla Lalvani; 2003
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