Stress is a normal psychological and physical reaction to the demands of life. By slowing down and performing relaxing yoga poses, also known as restorative yoga, you can manage your stress levels and heal the effects of chronic stress. Over time, high levels of stress can lead to serious health problems. Before beginning a new exercise routine, consult your doctor.
Basic Relaxation Pose
To perform the basic relaxation pose, you will need two towels or blankets. While laying on your back, place a rolled towel under your thighs and under your neck. Relax your arms and legs naturally. You may also use an eye bag for additional relaxation. Stay in the pose for up to 20 minutes. Basic relaxation pose lowers blood pressure and heart rate, releases muscular tension, reduces fatigue, improves sleep, enhances immune response and helps manage chronic pain.
Simple Supported Backbend
Simple supported backbend is an antidote to our habitual posture of rounding forward. Performing this pose will leave you feeling refreshed. To perform a simple supported backbend, you will need a towel or blanket and a yoga bolster. While laying on your back, place the yoga bolster under your shoulder blades and the towel, slightly rolled, under your neck. Bend your knees and relax your arms above the bolster on the floor. Stay in the pose for one minute.
Elevated Legs Up the Wall Pose
To perform elevated legs up the wall pose, you will need a yoga bolster. While laying on your back, bring your legs up a wall with your buttocks as close to the wall as possible. Gently lift your tailbone up and place the yoga bolster under your pelvis. Relax your arms naturally to the sides and stay in the pose for up to 15 minutes. This pose quiets the mind and reduces the systemic effects of stress.
Intense Forward Stretch
Intense forward stretch relieves stress by increasing blood flow to the brain, according to yoga master B.K.S. Iyengar. Come to a standing position and bend forward with your knees slightly bent. Bring your fingers to the floor and lift your tailbone up to straighten your legs. Stay in the pose for up to one minute. Exit the pose by bending the knees again and slowly rolling up to a standing position. You may also use props to assist you in this pose, such as yoga blocks or a chair.
References
- Mayo Clinic: Stress Basics
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Relax and Renew"; Judith Lasater, PhD., P.T., 1995
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