Fitness

Zen right on out.

Yoga also allows you toregulate your nervous system response, encouraging restful reactions over fight-or-flight reactions.

Many yoga practices begin withmindfulness techniquesto keep you present, he says.

Trainers share the best stress-relieving yoga poses.

This can help you relax and keep your mind from wandering or focusing on stressful thoughts.

Focusing on your breath which is fundamental in yoga is the icing on the mind-and-body-calming cake.

Even just trying a few yoga poses when youre having a stressful day can help, he adds.

Camel pose releases pent-up emotions.

Here, trainers share the 10 most stress-relieving yoga poses to try.

Camel Pose

Camel pose may be tricky, but its worth a try for the way it relieves stress.

It can also help stretch your chest and back if you hunch your posture while stressed.

Seated forward fold is comforting and relaxing.

  • Kneel on your yoga mat.

  • Keep your knees hip-width apart and the rest of your body upright.

  • As you inhale, raise your chest and arch your back while keeping your thighs straight up.

Kick back with your legs supported by a wall.

  • Allow your head to tilt back until youre facing the ceiling.

  • Hold for 30 to 60 seconds.

  • Sit on your yoga mat.

Warrior I is a de-stressing yoga pose that feels empowering.

  • Extend your legs straight out in front of you.

  • Lift your arms and point them toward the ceiling.

  • Fold from your hips, bringing your torso over your legs.

Warrior II grounds you in your body to relieve stress.

  • Stretch through the length of your back rather than hunching to reach your toes.

  • Hold for one to two minutes as you breathe.

Its a good one to do as part of your evening routine.

Hero pose is a good one to meditate in.

  • Lie down on your back and take yourlegs to the wall.

  • Let the wall fully support the weight of your legs.

  • Bring your hands to your belly and focus on your breath.

Try butterfly or cobbler’s pose when you need to Zen out.

  • Stay for three to five minutes, or longer if you have the time.

Warrior I

For anothergrounding yoga pose, Passalacqua recommends trying warrior I.

This strengthening posture feels empowering, stabilizing, and relaxing all at the same time.

Try mountain pose to feel strong and empowered.

  • Step your right foot forward.

  • Bend your front knee 90 degrees.

  • Move your back heel so your foot is at a 45-degree angle to the side of your mat.

Child’s pose is the ultimate relaxing lazy girl pose.

  • Keep your back leg straight.

  • Inhale and stretch both arms up overhead.

  • Bring your hands together and look up.

Savasana is as relaxing as it gets.

  • Hold for five to 10 breaths.

  • Repeat on the other side.

Try it whenever it’s crucial that you chill.

  • Bend your right knee into a lunge.

  • Turn your back foot 45-degrees.

  • Keep your front knee over your ankle.

  • Extend your right arm out in front of you.

  • Reach your left arm back.

  • Relax your shoulders.

  • Gaze across your front fingers.

Drop into it whenever it’s crucial that you check in with yourself.

  • Find a seat on the ground.

  • Keep your knees together and your heels on under your bum.

  • Sit on a cushion or blanket for more space or support.

  • Rest your hands on your knees.

  • Inhale your chest up to lengthen the spine.

  • Keep your hips square.

  • Take deep breaths.

Its also a nice opener for the lower body, so its a win-win.

  • Sit with your knees bent.

  • Bring the soles of your feet together and towards your groin.

  • Inhale your chest up.

  • Place blocks under your knees for support.

  • Reach your arms forward and bring your forehead towards the mat.

  • Hold for several breaths.

I like to imagine under my feet little roots are being planted to the around.

  • Stand with your feet together or apart up to you.

  • Rest your hands by your sides.

  • Externally rotate your shoulders so your palms face the front.

  • Ground down into the four corners of your feet, your toes, and heels.

Childs Pose

Lombardo is a fan ofchilds poseto release tension in the neck and shoulders.

Its an easy yet super beneficial stretch to do, especially at the end of a long day.

  • Start on all fours.

  • Take your big toes to touch and your knees out wide.

  • Shift your hips towards your heels.

  • Reach your arms out in front of you to lengthen your spine.

  • Breathe into the sides of your chest.

  • Release your heart down towards the floor.

  • Stay in this pose for one to two minutes.

This pose is great for calming your mind and body on a deeper level.

It involves resting motionless on your back and what could be more relaxing than that?

  • Lie on your back.

  • Spread your arms and legs slightly away from your body, resting them on the mat.

  • Add a pillow wherever you need extra support.

  • Close your eyes and slow your breathing.

  • Focus on being present in your body.

  • Hold for three to five minutes.

Studies referenced:

Chen, L. (2020).

https://doi.org/10.3390/ijerph17165735

Lundberg, U. Psychophysiological stress responses, muscle tension, and neck and shoulder pain among supermarket cashiers.

J Occup Health Psychol.

1999 Jul;4(3):245-55. doi: 10.1037//1076-8998.4.3.245.

The effects of yoga on stress and psychological health among employees: an 8- and 16-week intervention study.

Shobana, R. (2022).

Effect of long-term yoga training on autonomic function among the healthy adults.

J Family Med Prim Care.

Wang, F. (2020).

Effects of Yoga on Stress Among Healthy Adults: A Systematic Review.

Altern Ther Health Med.