The Only 5 Yoga Moves YOU Need To Calm Your Mind & Let Go of Anxiety or Stress
Using yoga props or simple items you have at home, below are the ONLY 5 YOGA POSES you NEED to de-stress, relieve anxiety and calm your mind. Before you begin, take a BIG, DEEP BREATH IN AND OUT WITH ME. AHHHHH :)
As you practice these postures, make sure there is no pressure on joints and if you feel any pain slowly bring yourself out of the pose. Restorative yoga is all about relaxing into your deep muscle tissue, and while you will feel intense stretching there should NEVER be pain!
Kneel on the floor, bring your toes together, sit on your heels, and separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Try and broaden your sacrum across the back of your pelvis and narrow your hips points towards the naval. Lengthen your tailbone away from the back of the pelvis while you lift and elongate your neck. Lay your hands on the floor alongside your torso, palms up to receive, and release the fronts of your shoulders towards the floor. For the restorative posture, maintain the pose anywhere from 1-5 minutes. If this is too intense, you can place a bolster or blanket between thighs and rest yourself gently on top. To come up, lengthen the front of the torso and on an inhalation use your arms to help lift from the tailbone as you sit up.
Legs up the wall
Fold a blanket or grab a firm round bolster. Your distance from the wall depends largely on height so experiment with the pose to determine what is right for you. Sit on your support (blanket or bolster) 5-6 inches from the wall and lay on back. Swiftly place your legs up the wall and keep your head and shoulders tight on the floor. Lift your skull away from the back of your neck and soften your throat. Open your shoulder blades away from the spine and place your hands and arms out to the sides, palms up. Keep your legs relatively firm so that they stay in place up the wall. Soften your eyes and turn them inwards towards the heart. Stay here anywhere between 2-8 minutes.
To come out band the legs, push yourself away from the wall, and come to a fetal position on your favorite side. Stay here for a couple breaths and then bring yourself up to a seat on an exhalation.
Reclined Bound Angle Pose
Sit in Baddha Konasana (butterfly) and then exhale as you lower onto your back, supporting your head and neck on a blanket, roll, or bolster. Lay your arms on the floor, palms up. Imagine your knees are floating instead of actively pushing them towards the floor. This will keep the tension out of the hips and keep your muscles and joints opened and relaxed.
Lay on your back and with an exhale, bend your knees into your belly. On the inhale, grip the inside soles of your feet with your hands and open your knees wider than your torso, then bring them up toward your armpits. Flex your heels and gently push your feet up into your hands down to create resistance. Move from side to side, engaging in motion that feels natural to your body.
For a successful Savasana, it is essential to stay neutral and relax. Sit on the floor with knees bent and slowly lower onto your back, rolling through each notch of your spine. Slowly extend the right leg and then the left until you are lying flat on the ground, facing up (supine). Release the muscles, soften groins, and allow legs to rotate outward naturally. For comfort, you can rest your head on a soft blanket or small pillow; just make sure neck is elongated and relaxed. Release arms to the floor and angle them outwards with palms facing up to receive. Make sure shoulder blades are resting evenly on the floor. Stay for 5 minutes and tune into your inner energy, thoughts, and energy.
This pose seems simple, but to truly master it we must release all thoughts and manifest an inner consciousness—the longer you stay without moving the easier it is to tap in!