Whether it is anxiety, stress or depression, a mental ailment is a serious challenge for any individual. There are a lot of different ways to fight off those negative emotions. This yoga routine is a pair of boxing gloves and Nama-stay stress free if you know what I’m saying.
The following is a beginner level vinyasa aiding in stress and anxiety relief for beginner yogis and those new to yoga.
For the sake of getting the most out of this routine please read the article before practicing! 🙂
Seven Beginner Level Yoga Postures to Rid Anxiety
1. Bound Angle Pose
Some of you may have trouble entering this pose if you’re tight. Sit on a pillow or blanket for some extra leverage.
Grab onto your big toes with your middle, pointer and thumb fingers. Now pull your heels together and in towards your body while also keeping your back straight to avoid lower back pain.
Relax in this pose for a few minutes. Read this article to learn more about Bound Angle Pose.
2. Seated Staff Pose
Looks simple enough, right? Lengthen your legs and flex your feet while keeping your back straight. You can rock side to side to get the flattest seat. Focus on your breath here and relax for 3-5 minutes.
Now go on a reap all of these benefits !
3. Fish Pose
Place your hands underneath your hips, palms down. Open your chest and relax your neck, dropping your head back and slowly lowering down to the elbows before gently placing the crown of the head on the floor.
This will open the hip flexors and other muscles you never thought of stretching like the front of your neck! Get ready to strengthen the back, too. Also, this pose is excellent to fix poor posture.
4. Camel Pose
To enter this pose, rise to your knees and place your hands on your hips. You don’t need to enter the pose fully if you don’t feel comfortable. Leave your hands on your hips and you open up your chest and drop the head backwards. Use the pressure of your hands on the back of your pelvis to enter this pose as far as possible.
If you feel comfortable, let your hands down to rest on the heels of the feet and push your hips forward. This will assist in anxiety and other ailments such as fatigue and mild back pains. Learn more here.
5. Bow Pose
Beginners may be interested in using a yoga strap if they cannot grab their feet behind them. Don’t have a strap? Try a belt or a tie!
This pose is reflective of the power of counterbalance. We’re stretching the entire front of the body plus the ankles, thighs, chest, throat, and deep hip flexors while gaining strength in your back muscles.
Other benefits include relief for constipation, respiratory ailments, fatigue and mild back aches.
6. Standing Forward Fold
Woo! Stand up, reach up, show some gratitude for today and elongate your spine to relieve tension after all those back bend poses! Breath deep my friends. On the exhale, hinge at the hips, keeping the back straight as you fold forward.
You can bend your knees a bit here. Relax the neck by shaking your head “yes” and “no.” Enjoy the massage you can feel on your internal organs and that deep stretch as you straighten you legs. Say goodbye to stress, headaches, fatigue and insomnia with this pose!
7. Tree Pose
If you struggle with meditation this pose will be the most beneficial in taking your mind off of your stresses. Focus on a steady point in front of you and press the 4 corners of your right foot into the floor. The vitality of concentration will keep you too busy to think of anything else.
Bring hands to prayer. Begin lifting the left leg at a 90° angle, turn the knee out and open the hips. When ready, grab the left foot and place it in whichever variation is most comfortable. One option is as shown above, place the foot on the inside of the thigh, as high above the knee as possible. Another option is half lotus for an extra stretch.
Other benefits are posture, balance, increase in the hips’ range of motion, toning the muscles in the legs, back, and chest, and also strengthening the ankles.
Be sure to repeat on the other side.
Inhale. Stretch up towards the ceiling. Exhale down to heart’s center. Take time to be thankful for this day and all that you have gained in life on your way here.
Everything happens as and when it’s needed to so, we can’t always help what happens. We can, however, control how we react. It is not what happens to us that shapes us but how we handle it.
Enjoy your day and please feel free to leave a comment!