The demands and stresses of modern life can sometimes feel overwhelming and difficult to escape. Whether it’s a notification that requires immediate attention, or worries about bills or living expenses, most people experience stress every day.
The important thing is to develop ways to manage stress so that it doesn’t become a problem. That’s because living with chronic stress can increase your risk for health conditions and reduce your overall well-being.
Maylen Arroyo, a yoga teacher and founder of Recoupia, says yoga is an effective way to manage stress.
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she says fit & well Yoga relaxes the mind, releases physical tension, and gives you the opportunity to reset from stressful events or decompress after a busy day.
“Yoga releases built-up tension in the body through relaxed movement, conscious breathing, and stillness,” she says.
“When you intentionally slow your breathing, you activate a part of your brain called the parasympathetic nervous system. [and body] It tells you to relax and recover. ”
She added that by connecting with your body and breath, yoga can help you develop moment-to-moment awareness and break thought cycles, which can help you calm down when you’re feeling overwhelmed.
“Just five minutes of yoga a day can help you get to know how your body and emotions are feeling, and grow from there,” she added.
Next time you’re feeling stressed, step away from your phone for 10 minutes and try these three gentle yoga poses.
Let us know how you felt in the comments section below.
1. Child’s pose (balasana)
Owned by: 5 breaths
“One of the simplest and most soothing ways to calm your body and mind is to sit in child’s pose,” says Arroyo. “It gently stretches your back, hips, and shoulders and calms your nervous system.”
manner:
- Start on your hands and knees. Bring your big toes together and spread your knees apart.
- Sit with your hips back toward your heels and slowly move your hands forward.
- Place your forehead on the floor, block, or pillow.
- Soften your chest toward the floor and stretch it out slightly while breathing deeply.
- Hold the pose for at least five slow, deep breaths through your nose, or more.
2. Raise your feet up against the wall
Image credit: Maylen Arroyo
Image credit: Maylen Arroyo
Owned by: 2 minutes
“This is a surprisingly calming and restorative pose, especially after a long day,” says Arroyo. “Moving your legs up increases blood circulation and immediately tells your body to slow down.”
manner:
- Sit with one side of your body against the wall and stretch your legs.
- Slowly swing your legs up towards the wall, bringing your hips as close to the wall as possible.
- Place your arms by your sides, palms facing up or down, or place your hands on your stomach and chest.
- Hold the pose for a few minutes or as long as you like, breathing slowly and consciously.
- To come out of the pose, slowly reverse the movement and return to a seated position.
Trainer tips: “Concentrate on breathing diaphragmatically through your abdomen to stimulate your parasympathetic nervous system (the part of your nervous system that promotes rest and relaxation),” says Arroyo.
3. Standing forward bend (Uttanasana)
Owned by: 5 breaths
“Forward bends ground you and release tension in your back and neck,” says Arroyo.
manner:
- Stand upright with your hands at your sides.
- Inhale and swing your arms over your head.
- As you exhale, lean forward from your hips, lower your upper body over your legs, and extend your arms toward your feet.
- Support your back by slightly bending your knees.
- Hold the pose for five slow breaths.
- Reverse the movement and slowly return to an upright position.
Trainer tips: “With each breath, deepen and soften the pose to release tension without adding pressure to the posture,” says Arroyo.
Maylen Arroyo is a certified holistic wellness coach and yoga instructor based in the Seattle metropolitan area, serving clients around the world in English and Spanish.
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