The 21st century is packed full of multiple challenges. Our inability to relax simply creates a vicious circle of anxiety, stress, pain and fatigue. When you’re stressed your muscles become tense and poor oxygenation of these muscle tissue leads to stiffness, pain and discomfort. Jobs such as developers and transcriptionists are particularly known for always being under pressure.
Yoga will not only help maintain good health for the regular office worker, it can also be practiced by those who work from home. We’re going to look at 5 great yoga poses which can melt away stress and tension. Once you get started with these simple, basic yoga moves you’ll realise that all along you could have had some control with determining your ‘pain’ destiny.
1. Bhadrasana – the Gracious Pose
This is one of the simplest of the sitting postures so that even the elderly can take part.
● Sit on the floor with straight legs, then bend knees and bring feet together as in a sitting position so that the soles touch.
● Your thighs should be resting on your calves
● Hold your toes, pulling your legs towards the perineum, trying to keep legs resting on the ground
● Keep the spine straight
Bhadrasana will bring about a sense of peace and calm to your mind and body.
This yoga pose, practised before bed time can give you a more restful night’s sleep.
● Setting your gaze forward, kneel down, sitting back on the heel
● With this seated position on the heels, the tops of the feet should press firmly onto the ground.
● Thighs must be resting on your calf muscles.
● Place hands on your knees, gaze forward and concentrate on your breathing
● Try to stay in this position for at least 5 minutes
Faulty digestion can bring about much discomfort and stress, and the vajrasana pose also has a calming effect on the mind and body.
This shoulder-stand pose is excellent for stress and anxiety, it soothes the nervous system and also helps with controlling high blood pressure.
● Lie down on your yoga mat
● Bend knees, resting feet close to the buttocks and hip-width apart
● Lift hips, supporting them with your hands and stretch feet upwards
● Keep the position for a minute, return to the starting position and repeat up to 5 times
Sarvangasana is an excellent yoga pose that actually strengthens and rejuvenates the entire body.
A pose which brings about feelings of peace and calm.
● Stand on your yoga mat, resting your hands on your hips
● Slacken your knees, bending forward, pointing your buttocks upwards
● Allow your hands to rest on the ground
● For a more intense stretch bring your palms behind your ankles
● Your feet must be parallel to each other
● You need to feel your hamstrings stretching, and if not, extend your knees further
With Uttanasana, your head is below your heart, allowing blood to rush to the head, providing brain cells with a boost of life-giving oxygen.
The Triangle pose helps with alleviating stress in the lower back, giving the legs a good stretch
● Stand with the feet far apart – at least one of your leg lengths apart
● Turn your right foot out completely while your left foot should turn in
● Bring your right hand down to the tips of your toes while stretching your left arm and hand upwards
● Keep the legs straight and repeat on the other side
Pain in the lower back is often triggered by chronic stress with too much cortisol being released. The Trikonasana pose is a wonderful way to deal with- and relieve stress in the lower back.
Life is becoming more stressful but also more sedentary, and stress often results in inactivity. Emotional issues, sleep disturbances, work pressures and a bad diet all combine to set the scene for stress and health problems.
Yoga is a great way to naturally de-stress, in addition to regular exercise such as going to the gym, swimming, etc. For people willing to spend money, a good massage chair can also do wonders for your body in terms of relaxation. Namaste!