5 Yoga Poses To Combat Stress

Today, yoga is one of the most used exercises to combat stress.

We are facing a type of discipline with a long tradition in the field of physical care and personal and spiritual growth.

It is a way of harmonizing body and mind, where a series of asanas (postures) allows us, among other things, to relieve tension and worries.

Thus, and as curious as it may be to us, it is often said that when a person begins to practice yoga their thoughts change.

The body relaxes, the mind becomes aware of itself and its own needs to start little by little, to improve life habits.

This practice allows us to find that point of perfect physical and psychological balance with which to gain well-being.

However, as studies such as the one carried out by Dr. Janice K. Kiecolt of the University of Quebec indicate, we need to be constant. These changes are not noticeable from one day to the next, we must follow these exercises for at least two months.

According to science, yoga helps us reduce stress

In addition to psychological therapies, the practice of yoga such as Mindfulness, stand as those secondary strategies more than adequate that we always have at our disposal to improve our mood.

Thus, many psychologists recommend these practices to work on mindfulness, to relieve physical tension and harmonize the mind.

Those mental states that promote these types of disciplines help us to manage emotions and concerns much better.

Likewise, studies such as the one carried out at the University of California, showed that it is enough to practice yoga 12 minutes a day for 8 weeks in a row to already perceive certain improvements.

Among the changes that could be demonstrated, is the reduction of inflammatory processes and the strengthening of the immune system (two dimensions that tend to be weakened when we experience stress).

So let’s see what asanas (postures) can help us reduce this psychological condition.

1. Child’s posture

Also known as balasana, this pose is perfect to combat stress as it is used in yoga classes to rest.

Therefore, the child’s posture provides mental rest and is used primarily to calm anxiety and stress in general. Doing it is very easy:

• Get on your knees.
• Place your upper body on the floor with your arms extended.
• Inhale, exhale deeply.

2. Viparita karani

This pose, which is also called legs on the wall, is ideal for stress and back ailments.

This is because this position lessens and relieves stress on the lower spine and hip.

Also, this position is of great help to treat other types of pain or ailments such as arthritis, insomnia, mild depression and cramps in various parts of the body.

3. Savasana

The savasana posture is one of the basic ones to relax and, in this way, reduce stress.

Broadly speaking, the corpse pose relaxes the body, calms the mind, and relieves stress and is used to treat anxiety, high blood pressure, depression, and headaches.

Although this position seems simple, the truth is that it is not so simple. First of all it is required to be completely calm and concentrated.

• First, the body should be placed face up, on the mat or yoga mat, with the legs spread at the height of the hips and rest the arms to one side with the palms of the hands facing up.
• Then close your eyes and breathe deeply and slowly, while bringing all relaxation to the body as a whole. This posture should be held for about five or ten minutes.

4. Supine closed angle

This posture helps above all to control stress and have a better quality of life, mainly in its emotional aspect.

That is why this posture is very effective for anger and anguish.

• The closed-angle supine is performed as follows: we lie on our back, placing two small pillows next to each thigh, which must be flexed, placing the palms of the feet facing each other.

The palms of the hands should be on one side of the body, facing upwards. Breathing should be slow and deep for a minute or two. The knees should open and close while doing this pose.

5. Kapalabhati Pranayama

This type of posture is one of the best known and easiest to carry out in yoga. It mainly helps to relax the body and, in this way, reduce stress and anxiety.

In this case, it is enough to sit with the knees bent and the arms on the knees. A series of deep and regular breaths are taken with the eyes closed.

To conclude, do not hesitate to practice these postures in your day to day. Be constant, learn to manage your emotions and do not forget the importance of requesting expert psychological help to deal with these stress states that can sometimes become chronic.