Breathe
This isn't a "pose" per se, but it's key if you want to de-stress — and it works! Your breath is your life force, you unconsciously do it to survive. Break your unconscious breathing pattern and bring awareness to your breath to help shift stressful energy: Take deep, smooth breaths to slow down your racing mind and find a sense of calm.
Awareness of your breath also helps draw you into the present moment. A lot of stressful thoughts in life can come from living in the past or fretting about the future, but when you allow yourself to be in the present, you may find that your mind is more free. I like to tell my yoga students that: The present moment is the only thing we can control, because the past is the past and the future doesn't exists yet, the present moment is where we're the most open up to joy.
Try this: Ujjayi Breath (Victorious Breath)
Benefits
● Helps calm your mind
● Promotes clarity and focus
● Helps slow down your heart rate
Directions
● Take a deep inhale through your nose. Fill up your lungs and feel your ribs expand.
● Seal your lips and lightly constrict the back of your throat. (Think of the sensation in your throat when you're fogging up a window with your breath)
● Take a long exhale out of your nose creating an ocean sound with your breath. (Think Darth Vader from "Star Wars.")
Image via @nicoleacardoza
Eagle Arms
Benefits
● Stretches the upper back and shoulders.
● Helps improve posture.
Directions
● Take a deep inhale, lengthen your spine and sit up tall.
● Then, exhale and swing your right arm underneath your left, crossing at your elbows and your wrists.
● Press your palms together, or hook the fingers of your right hand over your left thumb.
● Continue to breath and slowly bring your elbows inline with your shoulders.
● Hold for a few seconds, release and repeat on the other side.
For a deeper stretch: Comfortably bring your elbows up higher toward the ceiling and press your forearms forward.
Modification: Grab your shoulders with your opposite hand. Like you're giving yourself a big hug!
Image via @sintijazilite
Seated Pigeon Pose
Benefits
● Stretches the inner and outer hips.
● Lengthens the hip flexors.
● Helps with hip mobility.
Directions
● Take your right foot and cross your ankle over your left thigh, just above the knee.
● Your right knee is bent at a 90-degree angle.
● Take a deep inhale, lengthen your spine and sit up tall.
● Continue to breathe and hold the pose for a few seconds.
● Release and repeat on the other side.
For a deeper stretch: Slowly lean forward and bring your chest to your knees.
Image via @beginner_yoga_for_real_people
Chest Expansion
Benefits
● Stretches the upper back, arm, shoulder and chest muscles.
● Releases tension from your shoulders and neck.
● Opens and expands your chest to help you breathe.
● Directions
● Interlace your fingers behind your back (palms together) and extend your arms.
● Take a deep inhale and gently pull your hands down and away from your back.
● Arch your back and lift your chest up.
● Continue to breathe, and slowly tilt your head back and sway it side to side.
● Hold for a few seconds and then release.
Image via @jake_paul_white
Rag Doll Pose
Benefits
● Stretches the hamstrings and the muscles on the back side of the body.
● Helps release tension from your lower back.
● Relaxes your mind and nervous system.
Directions
● Bring your feet hip-width distance apart and place a slight bend in your knees. Take a deep inhale.
● Exhale and hinge from your hips and hang your torso over your thighs.
● Relax your neck down and gaze back.
● Grab opposite elbows. (Option to sway side to side.)
● Continue to breathe and hold the pose for a few seconds.
● Then slowly roll up to stand.
Image via @karfarn
