3 Effective Yoga Poses to Relieve Stress in Minutes

EEvan August 17, 2023 10:27 PM

Yoga is a potent tool when it comes to reducing stress and promoting relaxation. With the right poses, you can unlock the tranquility within you in just a matter of minutes. In this article, we will guide you through 3 effective yoga poses that you can do to relieve stress quickly.

Yoga and Stress Relief

Yoga, an ancient Indian practice, is well-known for its stress-busting capabilities. The combination of physical poses, controlled breathing, and meditation brings about a relaxation response in your body. This response can significantly lower your heart rate, blood pressure, and cortisol levels, helping you manage stress more efficiently.

The following are 3 effective and easy-to-learn yoga poses that can help relieve stress in minutes:

1. Child’s Pose (Balasana)

Child’s Pose is an easy yoga pose that promotes relaxation by stretching your back, hips, thighs, and ankles. It's also a restful pose that can be performed between more challenging poses.

To perform Child's Pose:

  • Kneel on the floor with your toes together and your knees hip-width apart.
  • Exhale and lower your torso between your knees.
  • Extend your arms above your head, palms facing down.
  • Rest your forehead on the floor and hold for a few minutes.

2. Extended Puppy Pose (Uttana Shishosana)

The Extended Puppy Pose is a cross between Child’s Pose and Downward Facing Dog. It helps to calm the mind and relieves tension in the spine and shoulders.

To perform Extended Puppy Pose:

  • Start on all fours with your shoulders over your wrists and your hips over your knees.
  • Move your hands forward a few inches and curl your toes under.
  • As you exhale, move your buttocks halfway back towards your heels.
  • Keep your arms active; don't let your elbows touch the ground.
  • Drop your forehead to the floor and hold for a few minutes.

3. Legs-Up-The-Wall Pose (Viparita Karani)

Legs-Up-The-Wall Pose is a restorative yoga pose that allows the mind and the body to relax, relieving stress and tension.

To perform Legs-Up-The-Wall Pose:

  • Sit next to a wall with your side touching the wall.
  • Swing your legs up onto the wall as you lay down on your back.
  • Keep your arms by your side with palms facing up.
  • Close your eyes, take deep breaths, and hold the position for a few minutes.
Yoga Pose Benefits
Child's Pose Stretches back, hips, thighs, and ankles; promotes relaxation
Extended Puppy Pose Calms mind; relieves spine and shoulder tension
Legs-Up-The-Wall Pose Relaxes mind and body; relieves stress and tension

Remember to practice these poses regularly to effectively manage stress. As with any exercise, it's important to listen to your body and work within your own limits. If a pose causes discomfort or is too challenging, it's okay to modify it to suit your level of fitness and flexibility.

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