Anxiety and stress are the most popular mental sickness in the U.S., studies show that almost 40 million adults in the US or about 18% of the population are affected by this illness. By practicing yoga it will not only ease anxiety by releasing physical tension but also an effective stress reliever.
10 Yoga Poses for Beginners
While yoga seems to have a calming effect, there are specific yoga poses that have an awesome capability to help us relieve tension and stress. Check them out.
Salutation Seal or Anjali Mudra
Anjali Mudra is an effective way to get into the meditative state of awareness. By putting both right and left hands in the center of our heart chakra, it balances the harmony not only in physical but also our mental and emotional. By doing Anjali Mudra this prepares us for meditation and contemplation.
Start this pose by closing your eyes and seating in a comfortable cross-legged position.
Easy Pose or Sukhasana
Sukhasana or Easy Pose has great benefits when it comes to inner peace and calmness, opening your hips, strengthens your spine, turn up your state of calm, peace, and removes anxiety, relieves physical and mental stress.
Focus and center in your breath and sit motionless with a straight spine for at least 60 seconds.
Cat Pose or Marjaryasana
This yoga pose gives a gentle massage to the lower body like spine and belly while acting as a stress reliever. This yoga pose is perfectly paired with Cow pose on the inhale for a gentle, flowing vinyasa. Marjaryasana is also beneficial for overall stimulating the digestive tract and spinal fluid.
For proper action place knees under the hips and wrists under the shoulders.
Cow Pose or Bitilasana
Bitilasana or Cow Pose is an easy and mild way to stretch up the spine. Just like I said earlier, this pose is perfectly paired with Cat Pose on the exhale for gentle, flowing vinyasa. Not only this pose calms the mind and relieves stress but also massages and organs in the lower part of the body such as the belly.
For proper action place knees under the hips and wrists under the shoulders.
Extended Puppy Pose or Uttana Shishosana
This yoga pose is a combination of Downward Facing Dog and Child’s Pose. It stretches the spine and calms the mind. It also alleviates symptoms of chronic stress, anxiety, and tension.
Seated Forward Bend or Paschimottanasana
Seated Forward Bend or Paschimottanasana is a challenging yoga pose with many advantages in addition to relieving anxiety and stress. Additional benefits include stretches the hamstrings, spine, and lower back.
Keep the feet flexed and lower your forehead toward your knees.
Head-to-Knee Forward Bend or Janu Sirsasana
This yoga pose calms the brain and helps relieves fatigue, headache, depression and anxiety and so as insomnia. When executing this pose both your arms should reach the foot, or rotate your torso on the side and extend the arm over your head. Check out uandhealth.com's energy stimulating bracelets that promote metabolism, improves blood pressure and more.
Supported Headstand or Salamba Sirsasana
Standing on your head in proper action not only strengthens your body and core but also calms your brain. This yoga pose helps relieve anxiety and actives the blood circulation of the body. It focuses on the breathing and the core muscle of your body.
This yoga pose can be done by leaning towards the wall if you are a beginner. Be sure the weight is properly distributed in your shoulders and forearms, not on the head.
Make sure you have a yoga mat when doing it so that you will not slip.
Child’s Pose or Balasana
Child’s Pose is a good counterpart post for Salamba Sirsasana. Try sitting on the knees and bend forward with arms by your side or forward. In this pose, leaning your forehead on the floor or mat will soothe relieve from anxiety.
Also, this pose can be done with arms on the side of your body or over the head. Feel best your choice.
Corpse Pose or Savasana
Corpse Pose is an overall relaxation. By laying on the ground or mat with your eyes closed, arms by your sides and ankles to outward. This allows the whole body to melt deeper into the mat with each breath. Stay in this pose for a minimum of 5 minutes.
Just do remember the sequence from 1 - 10 on doing yoga poses. This is proven and designed for beginners (with the exception of Salamba Sirsasana or Supported Headstand). If you’re into advanced yoga practice, do some standing balancing pose such as half Moon, Eagle Pose, or Tree Pose. Hold those pose for 30-60 seconds each. Like the beginner's poses, this poses can effectively reduce stress and anxiety too.
Remember that Yoga is a practice, not a contest. Make sure to be fully prepared while doing yoga practice by checking various types of yoga resources. Proceed with caution and avoid injury, listen to your body’s limitation and don’t push yourself. Relax and feel good are the main objective of doing Yoga.
Reasons to Start a Home Yoga Practice
New to Yoga? Start at the comfort of your home. A home yoga practice should motivate you to get started by doing implementing this 4 reasons to start a home yoga practice:
Learn to practice self-regulate and self-knowledge. Its more like a driving your own care versus
“Practicing on your own helps you learn to self-regulate and self-soothe,” Crandell says. “It’s like driving your own car versus being hitch by a car—when driving, you have a responsibility to pay attention to the road and to choose where you’re going.
The more you practice yoga, the better chance you get an evaluation on what you feel - mentally, physically, and emotionally.
Practice self-indulgence, you can take anywhere from 2 to 90 minutes and do whatever you want at whatever pace, tone, and intensity you choose.
When you practice yoga in a regular basis, the effects of each session don’t have a chance to wear off before you come back to the mat.
Not bad for something you can do in your living room without spending money. Yet even the biggest dose of inspiration won’t make your home practice a reality if you are not prepared to get rid of the fear that you won’t be doing it correctly.
Choosing a yoga class and Popular Yoga Poses
In this article we will discuss the types of yoga, this is essential especially to those people who are on their mid-30s, 40s, and 50s (Check out the Ideal workout for women ages-40 above). It’s great to try various types of yoga to see which one suits you
If you’re looking for soften and mild yoga, Hatha or yin might suit you.
But if you’re looking for sweating and hard work out, vinyasa or Ashtanga could be a type of yoga you prefer.
When you just started doing yoga, look for an instructor who executes and teaches yoga poses clearly.
Finding a good instructor will then suggest modifications to certain poses that understands your specific problem areas. Let your teacher know prior to the class regarding any concerns.
Be sure to know the popular yoga poses before practicing yoga.
Hatha: Many types but generally a gentle form.
Vinyasa: Involves flow (moving from one pose to the next without stopping). Often done in a heated room.
Yin: Poses done sitting or lying down, held for 3-5 minutes, to deeply release muscles and connective tissue.
Bikram: Series of 26 static poses performed in the same sequence in 38°C. Classes are 90 minutes.
Ashtanga: More vigorous pose, involving moving from one post to the next without stopping. Poses always performed in the same sequence.
Iyengar: Static pose, with emphasis on proper alignment. Props, like blocks, straps, and chairs are used.
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