Yoga is far more than just a physical exercise. It is a complete workout of the body and the mind which removes built-up stress, helps in emotional restoration, and calms the nervous system. Taking just a few minutes to breathe deeply and stretch can reset your energy levels and give you that energy boost. The next time you feel like you need to de-stress immediately, turn to your yoga mat.Even a short duration of practicing these yoga asanas can make you feel positive.
Balasana
One of the most calming yoga postures is the Balasana. It calms the nervous system and invokes relaxation by stimulating the parasympathetic nervous system. In balasana the gentle stretch along the back and tension release from the neck and shoulders help to remove stress and tension.
To practice balasana, sit back on your heels, stretch forward, extend your arms before you. Rest your forehead on the mat and breathe deeply for a few breaths.
Bhujangasana
Cobra Pose invigorates body and mind; it could literally be your pose when you are low on energy mentally. It opens up the chest and shoulders, allowing for deep breathes which stimulate the release of feel-good hormones serotonin and endorphins. This pose works well on stretching along the spine, thereby relieving tension and increasing flexibility.
Mild compression on the abdomen stimulates digestive activity and thus relieves sluggishness and discomfort.
Lie face down on your mat, reach under the mat with your hands and place them under your shoulders. Push into your palms to move your elbows close to your body as you take the chest off the mat. Hold a few breaths, feeling the extension in the back and opening in the chest. Then lower back down.
Uttanasana
This is a simple, yet highly effective relieving posture. Inverting the body so that the head drops below the heart has the effect of stimulating the increase of blood flow to the brain by enhancing clarity of the mind and releasing the sensation of relaxation. The extra flow of fresh oxygenated blood can clear the mind, ease the tension, and diminish feelings of being overwhelmed.
It’s also a good stretch for the hamstrings, calf muscles, and lower back. Compression of the abdominal region has also a stimulating effect on the digestive system to ease bloating and discomfort.
To practice Uttanasana, stand with your feet hip-width apart. Bend your knees a bit if necessary to avoid compromising your lower back. Hold here for several deep breaths, allowing your body to relax and quiet your mind.
Warrior II (Virabhadrasana II)
Warrior II is a dynamic standing yoga that enhances strength, stability, and confidence. This pose opens the hips and stretches the inner thighs, helping strengthen the legs and core and also enhances focus and concentration that help clear mental fog.
To practice Warrior II, step your feet wide apart. Turn your right foot out and your left foot slightly in. Bend your right knee so that it’s directly over the ankle, and extend your arms out at shoulder height. Gaze over your right hand and hold for a few breaths; then switch sides.
Setu Bandhasana
Bridge Pose Bridge is a gentle stretch that calms down the mind and body after practicing. It is excellent for lifting your mood because the heart chakra gets stimulated in this pose.
This pose also rejuvenates the thyroid gland-the energy metabolic center-which improves the rate and efficiency of metabolism, hence increasing energy levels. This pose improves circulation which increases energy by relieving fatigue.
To practice Setu Bandhasana, lie on your back with your knees bent and your feet on the floor, hip-width apart. Press your feet into the floor as you raise your hips up toward the ceiling, rolling your shoulders underneath you. Put your hands together under your body and hold for several breaths, then slowly lower your hips back to the mat.
Viparita Karani
This is a restorative and deeply relaxing pose that will immediately create a sense of calmness. This inversion of the body assists the stimulation of blood flow and lymphatic drainage to reduce swelling and fatigue in the legs, and is also very useful for reducing anxiety and stress as it encourages deep, mindful breathing. It helps the nervous system transition into relaxation and calmness. Any anxious person with insomnia will find it helpful.
Sit with one side of your body along a wall. Lie back, swinging your legs up the wall and keep your arms at either side of your body. Close your eyes and remain in this pose for several minutes, taking deep breaths and letting go of tension in the body.
Savasana
Savasana, otherwise known as Corpse Pose, is usually taken at the end of a yoga session. Whilst it may seem the pose that requires the least effort, the practice of Savasana engages the body and mind. The pose triggers deep relaxation, which can dissolve anything that creates tension, stress, or anxiety in a person.
Through stillness, Savasana helps in mindfulness, focused on breath and sensations in the body that calms down the mind and clears mental fog, and it is among the best yoga asanas.
Lie on your back. Relax arms by the sides, palms facing upwards. Close your eyes and breathe deeply. Hold for several minutes and focus only on the breath as the tension is released.
Effective Workouts to Alleviate Neck Pain and Stiffness