Stress, fatigue, anxiety and depression can occur to us at any time. It is very natural to happen when we are unable to cope with current events in our lives. Stress is a body’s response to the fight-or-flight mechanism when we are facing danger and as a result we release several hormones such as cortisol, epinephrine and norepinephrine.
The release of these hormones will cause sweating, increasing blood pressure, and alertness. However, too frequent stress will lead to chronic psychological and physical illnesses. It is very important to be able to manage it and stay calm.
Exercise is one of the best tools for stress management. But exercise can be a bit hard for some people. Nevertheless, yoga offers convenience yet regulates a better blood flow to the organs and balances the hormone and maintains positivity in individuals. Yoga may also help in muscle strains and tensions, increasing alertness and concentration. This is why yoga is a very popular exercise that promotes calmness and relaxation to its practitioner. Moreover, yoga is also a tool in many psychotherapy treatments.
Yoga postures that you can easily do anywhere
Many studies have proven the benefits of yoga. An academic review published in 2012 summarised that by adapting yoga, it could help with mental health such as depression, anxiety, fatigue and stress while promoting physical fitness.
Yoga included asanas (exercise), pranayama (breathing techniques), relaxation and meditation techniques. There are varieties of yoga poses that you can easily do anywhere be it at your home or at your workplace. These are a few poses that you can try especially if you are a beginner:
1. Tadasana (Mountain Pose)
“Tada” means mountain. This pose requires the practitioner to stand steadily like a mountain. Yoga practitioners often start their practices with this pose. This pose plays a lot with muscles and may promote focus and improve posture.
Here the basic steps how to do it:
Stand on your feet, bring your toes closer but heels slightly apart. While gently breathing in, lift your toes and balance your weight on the heels. Then, while your heels bearing your weight, stretch upwards your chest, shoulders and arms. Straight up your spine and your tailbone. Stay at this position for a few seconds and feel the stretch. Exhale gently.
2. Vrikshasana (Tree Pose)
Vrikshasana gives the effect of grounding. This pose helps to improve balance and strength while imitating the posture of a tree. To start, position your right foot on your left thigh, while keeping your balance. Inhale while raising your hands upwards bringing your palm together. Keep your back straight and breathe in deeply. Exhale while slowly bringing down your arms and put your right foot on the floor. Redo this pose with your left leg.
3. Balasana (Child Pose)
Balasana or child’s pose is a kneeling pose which practices the sense of let go and surrender. This resting posture helps to stretch the spine and reduces the neck and lower back pain. This pose is promoting a better blood flow to the internal organs.
Here’s how to do it:
This practice is the best if you could close your eyes and feel the stretch. In a kneeling position, sit on your heels. Place your head on the yoga mat and bring your hands to your side. Or, you could also stretch both of your hands forward. Breath gently while pressing your chest to your thighs. You can stay in this position for 1-3 minutes.
4. Sukhasana (Easy Pose)
The easy pose or sukhasana is a comfortable position that gives a centering effect. It allows meditation to help us connect with the spiritual side. Here’s how to start: Sit comfortably on your yoga mat, cross your legs with both legs tucked inside each other, and straight-up your spine. Inhale and exhale gently but deeply for 1-2 minutes to promote relaxation.
A few minutes of yoga is all that it takes
Stress, depression and anxiety could cost us our sanity and health. A few minutes of yoga can be the solution to this. An exercise like yoga not only stretches your back and strains your muscles, but it also promotes healthy blood circulation. As a result, it improves overall health and drives calmness and positivity in you. Hence, a better mental and physical health.
- Bussing, A. et.al. (2012). Effects of yoga on mental and physical health: A short summary of reviews. Evidence-based Complementary and Alternative Medicine. 2012. https://doi.org/10.1155/2012/165410
Photo credit from freepik:
- Easy pose: https://www.freepik.com/free-photo/young-woman-doing-sukhasana-exercise-side-view_3955325.htm#page=1&query=easy pose yoga&position=5
- Child pose: https://www.freepik.com/free-photo/full-length-young-woman-sitting-child-pose-yoga-mat_7167875.htm#page=1&query=child pose yoga&position=30
- Tree pose: https://www.freepik.com/free-photo/focused-woman-practicing-yoga-tree-pose_5275512.htm#page=1&query=tree pose yoga&position=21
- Mountain pose: https://www.freepik.com/free-photo/young-yogi-attractive-woman-mountain-pose-white-loft-backgro_1282074.htm#page=2&query=mountain pose yoga&position=26