Doing yoga regularly is one of the greatest ways to reduce stress, keep fit and calm your mind as well. Some basic and simple yoga poses are able to help you release daily pressure. Here are 5 most effective yoga poses which are suitable for both beginners and experts.
1. The Child pose (Balasana)
The child pose is a relaxing posture that can calm your mind down, relieve stress and anxiety while gently stretching the back. It also has good impacts on the nervous system and lymphatic vessels. Generally, it is an important posture you can have in the middle of the course or even anytime you want to relax your mind.
Start with going down on your knees, your knees and palms will touch the floor. Then climb your toes to the floor. It could be easier for you to do with a carpet. Breathe regularly in this position and hold back as long as you can.
2. The Bridge pose (SetuBandhaSarvangasana)
The Bridge posture lets you gently stretch your back and legs as well as relieve the pressure putting on your mind. Furthermore, it reduces the anxiety, backache, headache, which enables it to be one of the most effective treatments for reducing high blood pressure.
Some experts recommend that you do this with a pillow in the bones (buttocks), so you can enjoy maximum relaxation while exercising.
3. Standing forward bend pose (Uttanasana)
This pose is usually a transition on the middle of the course. Nevertheless, Uttanasana has tremendous benefits even when practicing individually. It stretches the hamstrings, thighs, hips and effectively relieves tension and depression.
If stress reduction is your primary goal, this position maximizes the impact when your knees bend slightly. It is not only good for your feet but also allows you to rehab. First, stand with your legs wide open, then lower your knees and finally hug your body touching your heels. Try to keep this pose in at least one minute.
4. Legs up the Wall Pose (ViparitaKarani)
It is believed that you should practice Legs up the Wall Pose when being tired to reduce stress. According to many traditions, this is the action to reduce the process of aging, purifying the blood, circulation and pump blood back to the heart. It requires your strength and balance ability to have this pose done. Fortunately, you can get most of the gains by asking your friend to help.
5. The Cat pose (Marjaryasana)
The Cat Pose helps relax, stretch the lower back, massage gently to help you relieve stress and fatigue. Try to bend your back to an arc shape (10 times consecutively) while focusing on deep breaths to get the best effect.
This is also one of the transition asanas that helps us to concentrate our mind and focus on the breath. Beside your mind get concentrated, belly organ, spin, neck and back torso are also parts benefited by this movement.