Simple Yoga Routine

How to Reduce Stress with These Simple Yoga Moves

Yoga is a fun and relaxing form of exercise. Often touted as a flexibility exercise, yoga is also useful for helping relax the mind and the body. Here are a few exercises that you can do at any time to help focus and center yourself.

One thing to remember is that it’s easy for practitioners who have been doing this for years to enter a pose. Chances are, if you’re not used to stretching, you won’t be able to hold these poses quite as easily. Adaptations are included in case you need them.

Downward Dog

Start on your hands and knees. Push upward with your butt until you are in a down-ward facing V. Push down through your hands and back through your feet. Straighten your legs, but don’t lock your knees. Try to lengthen your back by pushing your butt higher in the air, but try to keep your heels as close to the ground as you can. If you have tight hamstrings, you probably won’t be able to lower your feet very much. Tuck your head so it is between your arms, and breathe deeply.

Once you are in this position, take 5 deep breaths, and the come back down to your hands and knees. When you are ready, push back up into position. Do this three times, each time focusing on elongating your back and keeping your head in line.

Half Lord of the Fishes Pose

Sit on the floor in pike position. Bring the sole of your right foot to the floor on the outside of your left thigh. Bend the left knee, and tuck the left foot in near the right buttock. Inhale, and bring your left arm up near your left ear. Exhale and twist your right arm, bringing the elbow to the outside of the right knee and the right pal to the floor, just behind your back. Look out over your right shoulder. With each exhale, twist a little deeper from the belly.

While this pose seems complicated, it is great for relieving tension as it stretches the abdominal muscles, which are often clenched. It helps twist the spine, helping to “wring” out tension.

Relaxation Pose

Aptly named, this pose is for relaxing. At first glance, this pose looks like lying on the floor, but to achieve optimal benefit, try the following tips.

Lay face up on your yoga mat. To fully relax, you will probably have your arms out from your body. If your back is uncomfortable, raise your knees with a pillow or two. If your neck is uncomfortable, place a rolled towel behind your neck. Close your eyes and take deep breaths. Concentrate on the feeling of sinking into the floor – but don’t tense up. The focus on draining the tension from your muscles is more important.

Lots of options go from here. You can focus on your breath and relaxing. You can listen to relaxing music, or listen to a guided relaxation tape. Either way, remain in this pose as long as you are comfortable, usually ten to fifteen minutes.

For more great tips on yoga and other relaxation techniques please visit the Mental & Emotional Health section on GKHealth.

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