How to Reduce Stress With Yoga!
Stress takes its toll on our
health in a variety of ways including trouble sleeping, poor digestion,
lack of mental focus, low energy levels, and anxiety. It’s clearly a
no-brainer that we should try to reduce stress in our lives but that’s
often easier than done. Well, have you tried at home yoga?
Yoga can help reduce stress and release tension…
A simple yoga practice however can mitigate the effects of stress on our health.
By
tuning into our breath we trigger our body’s built-in relaxation
response; by slowing down and taking a break from our daily grind, we
also have a precious opportunity to reflect and shift our mental
outlook. Just changing the way we react to our stress can have a
profound effect on our health and wellbeing.
The yoga sequence below focuses on dissolving muscular tension around the neck, shoulders and back that accumulates with stress.
A
simple breath centered meditation is also included as well as options
for adapting the poses to be done from your office chair (that means no
excuses!).
I know from personal experience that when stress levels
are high, we convince ourselves that we don’t have time to spare for a
yoga practice.
Yet, meditation has
been shown to increase efficiency and productivity. So, no matter how
busy you are, it’s worth taking even just a few minutes to focus on your
breath and reduce stress.
You may be surprised to feel as a
result of the practice that time is actually on your side. Here’s the
full sequence with poses broken down below:
(Image credit: Joshua Oldfield)
Trap Release & Neck Stretch
To
begin, find a comfortable seat on a yoga mat or chair. If you’re
sitting on the floor, sit up on the edge of a blanket or onto a block.
Bend your knees to cross your right shin in front of your left and bring
your feet under your knees.
If you’re seated in your office
chair, make sure to place your feet firmly on the ground (scoot forward
on your chair if necessary) and sit up with a tall spine.
Reach
your left arm out to the side and gently lower your right ear to your
shoulder to feel a stretch in the left side of your neck and top of the
shoulder. If you’d like to increase the intensity, you can drape your
right arm over your head.
Take 5 deep full breaths then repeat on the other side.
Gomukasana Arms – Shoulder stretch
If you’re seated on the ground, go ahead and cross your left shin in front of the right this time, or stay seated in your chair.
Part 1
Reach your right arm overhead and bend your elbow so that your hand lightly grazes the back of the neck.
Hold
your right elbow with your left hand. Your back may arch as you take
your arm overhead; if you feel a strain in your low back, draw your
front ribs in towards your spine to help reduce the arch and strain.
Take 3-5 breaths and then switch sides.
Part 2
Now
take your right arm behind your back. Depending on your mobility here,
your forearm will stay at your lower back or you might walk your hand up
your spine, in between the the shoulder blades as pictured. Use your
left hand to hold onto your right forearm or elbow.
Stay here for 3
to 5 breaths. Gently release and take a moment with your arms at the
sides of your torso before repeating the pose on the other side.
This one can be intense. Go slowly and back off if you feel any pain.
I particularly like this stretch for people who sit in front of computers for hours on end.
This
stretch targets the external rotators of the arm which can often be
tight and weak due to sustained poor posture at the computer.
Twist
From
a seated position on the floor, place your left hand on your right knee
and your right hand on the floor behind you. Lengthen up through your
spine as you inhale and twist to the right as you exhale. Stay for 3-5
breaths, then switch sides.
If you’re twisting from your chair,
sit up tall and place your feet firmly on the ground. Hold the back of
the chair with your right hand and the side of the chair with your left
hand. Inhale to lengthen the spine, and exhale as you twist to the
right.
Stay for 3-5 breaths, then switch sides.
Gentle
twists are rejuvenating for the spine and internal organs. They help to
rehydrate the vertebral discs of the spine which can potentially get
irritated from excessive sitting during periods of high stress when we
tend to work day and night.
By gently compressing the abdominal organs, twists can also promote better digestion.
Garudasana – Eagle Balancing Pose
Now
come to a standing position with the feet hip width apart. Cross your
right arm underneath your left arm, bend the elbows and bring your
forearms toward each other. If you can, touch the inside of the palms
together, too. Then bend your knees and cross your right leg over your
left.
Focus your eyes on one point and try to find your balance.
Take 3-5 breaths here, and then switch sides.
Finding steadiness in the pose helps to promote the clarity and focus that we struggle to find when stress levels are high.
You
have the option here to just do the arms portion of this pose seated in
your office chair. I recommend lifting your elbows and chin up slightly
to get more of a stretch in the upper back.
Forward Fold
From a standing position with the feet hip width apart, bend your knees a lot as you fold forward.
The
key here is to bend your knees as much as you personally need in order
to lay your belly onto the thighs. Rest your hands on the ground or if
you’re comfortable you can grab a hold of opposite elbows. Drop your
head and relax your neck completely. Imagine your spine cascading
towards the floor like a waterfall.
Take 3 to 5 breaths in this posture.
At
work – you can still gain the benefits of this forward fold by doing it
in your chair. Scoot forward so that you’re sitting on the edge of your
chair. Place the belly on the thighs and bring your hands to the floor.
Forward
folds have a calming and soothing effect on our nervous system. It’s
also an opportunity to check in with our mental outlook as we close the
eyes and turn the gaze inwards.
Take a moment to reflect on your
stress levels. Is there somewhere in your life where you are
overreacting or overexerting? What would be possible if you were to
soften your reaction or efforts?
Side Bend
This
pose unravels tension in the side of the body and creates space between
the ribs, making it easier to take those deeper, calming breaths.
At
home: Lie down on your back. Without lifting your hips off the ground,
walk your legs and your upper body over to the right side to make a
banana like shape with your body. If you’re comfortable, cross your left
ankle over your right and clasp your hands. This stretch will build in
intensity so go slowly at first until you become more familiar with the
pose.
Stay here for 5-10 breaths.
To come out, uncross your
legs and slowly inch your way back to the center. Pause for a minute
with your arms by your sides to notice any sensations or differences
side to side. Then repeat on the other side. When you’re finished with
the left side, again come back to the center but this time stay here for
5 minutes if you can to finish your practice.
At work: Stand up
with your feet hip width distance apart. On an inhale breath, interlace
your fingers and turn your palms to face the ceiling as you reach your
arms overhead. Exhale and bend over to the right side.
Take 2 more
breaths here. To come out of the pose, on an inhale come back to the
center and as you exhale, bend to the left. Take another 2 breaths, then
come back to center and release your arms by your sides.
Meditation
Find
a comfortable seat once more and close your eyes. Start by noticing the
movement of the breath in your body. Take 3 or 4 rounds of breath,
simply observing the sensations. Then, count your inhale and make your
exhalation the same count. For example, if you counted to 4, exhale to a
count of 4.
Do another 2 rounds of making your inhale and exhale
breath the same count. Now begin to lengthen the exhale so that it’s 1
or 2 counts longer than your inhale. With our example, you’ll now exhale
to a count of 5 or 6.
The key here is to stay calm and relaxed
and not to over exert yourself — only lengthen your exhale to what is
comfortable for you. Repeat for another 2 more rounds. Next come back to
a natural breath without counting or manipulating the breath. Again,
notice the sensation of breath in the body.
Notice the effect that the meditation has on your state of mind and overall feeling of wellbeing.
To
conclude the practice, consider how you could take your yoga practice
off the mat (or out of your chair!). Take a few moments to envision one
or two easy manageable changes you can make at work or home to reduce
your stress levels.
Wrap-Up
With as much stress we have in our lives, or at the office, it’s always a good idea to take the time to find your center.
At
home or at the office yoga is a great way to deal with the daily grind
while increasing your flexibility and improving your mood.
Next time drama in your life or at the office gets you down, try this great yoga sequence to reduce stress and release tension!