Sometimes the demands and pressures of modern life can feel overwhelming and difficult to get away from. Whether it’s notifications needing immediate attention or worrying about bills and the cost of living, there’s something most people feel stressed about every day.
The important thing is to find ways to manage this stress so you don’t take it with you – because living with chronic stress can increase your risk of health conditions and reduce your overall well-being.
Yoga teacher and founder of Recopia, Milen Arroyo says that yoga is effective for managing stress.
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He says to her Fit and fine That yoga can calm the mind and release physical tension, gives you a chance to recover from a stressful event or organize yourself after a busy day.
“Yoga releases tension stored in the body through gentle movement, mindful breathing and relaxation,” she says.
“Deliberate, slow breathing activates the parasympathetic nervous system – part of the brain [and body] It tells him to rest and heal.”
He adds that, by connecting the body and breath, yoga creates an awareness of the moment that helps interrupt the racing thoughts, which can help you relax when you feel overwhelmed.
“Just five minutes of yoga a day allows you to connect with your body and emotions, and build from there,” she adds.
The next time you’re feeling stressed, take 10 minutes away from your phone and try these three gentle yoga poses.
Let us know how they make you feel in the comments below.
1. Child’s Pose (Balasana)
to keep: 5 breathing
“Child’s pose is the simplest and most comfortable way to calm the body and mind,” says Arroyo. “It gently stretches the back, spine and shoulders, and relaxes the nervous system.”
How to do it:
- Start on your hands and knees. Bring your big toes together and then extend your knees.
- Place your feet behind your ankles and gently move your arms forward.
- Rest your forehead on the floor or on a block or pillow.
- Let your chest soften toward the floor, stretching a little more as you inhale deeply.
- Hold the pose for at least five slow, deep breaths through the nose, or longer.
2. Raise the legs up the wall
Image credit: Milen Arroyo
Image credit: Milen Arroyo
to keep: 2 minutes
“It’s a remarkably relaxing, restorative state, especially after a long day,” says Arroyo. “Elevating the legs helps circulation and tells the body to slow down immediately.”
How to do it:
- Sit with one side of your body against the wall and spread your legs.
- Gently move your feet to the wall and bring your feet as close to the wall as possible.
- Let your arms rest by your sides, hands up or down, or place one hand on your stomach and chest.
- Hold the pose for a few minutes or as long as you like, breathing slowly and deliberately.
- To come out of the pose, gently reverse the movement and return to a seated position.
Coach’s tip: “Focus on diaphragmatic breathing through your belly to stimulate the parasympathetic nervous system—the part of the nervous system that facilitates relaxation and relaxation,” says Arroyo.
3. Forward Pose (Athanasana)
to keep: 5 breathing
“Forward folds are grounding and release tension in your back and neck,” says Arroyo.
How to do it:
- Stand straight with your arms by your sides.
- Exhale as you lift your arms above your head.
- Inhale as you bend forward from your hips and bend your upper body toward your feet, extending your arms toward your feet.
- Bend your knees slightly to support your back.
- Hold the pose for five slow breaths.
- Reverse the motion to slowly come back.
Coach’s tip: “Smooth deeply into the pose with each breath, releasing tension without adding tension to your position,” says Arroyo.
Mylan Arroyo is a certified holistic holistic coach and yoga teacher based in the greater Seattle area, serving clients worldwide in English and Spanish.
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