Imagine you are stressed out but you are not finding the accurate method to eliminate it. What would you do in such a situation? Well, performing some significant yoga poses can help you to remove stress and calm you down.
Sun Salutation
Surya Namaskar or Sun salutation is a series of 12 yoga poses. Surya Namaskar is not only a perfect cardiovascular exercise but it also reduces stress and makes your mind peaceful. Let’s know how to perform a sun salutation
- Step 1: Pranamasana (Prayer pose)
- Step 2: Hastauttanasana (Raised arms pose)
- Step 3: Hastapadasana (Standing forward bend)
- Step 4: Ashwa Sanchalanasana (Equestrian pose)
- Step 5: Dandasana (Stick pose)
- Step 6: Ashtanga Namaskara (Salute with eight parts or points)
- Step 7: Bhujangasana (Cobra pose)
- Step 8: Adho Mukha Svanasana (Downward facing dog pose
- Step 9: Ashwa Sanchalanasana (Equestrian pose)
- Step 10: Hastapadasana (Standing forward bend)
- Step 11: Hastauttanasana (Raised arms pose)
- Step 12: Tadasana (Mountain Pose)
2. Uttanasana (Standing forward bend)
- To perform Uttanasana, stand in a tadasana or upright in the yoga mats laying on a clean place.
- After this, keep both your hands on your waist while taking the breath in.
- Now leaving your breath-out, bend the body from here at the waist and bend down.
- Keep in mind that keep your torso, that is, your upper part straight, just turn from here to the waist.
- Remove both your hands from the waist and try to touch the ground.
- Allow your head to hang in an independent position and not create any splash on your neck.
- Try connecting your head with your feet.
- Stay in this position for a few seconds to the best of your ability.
- Now get back to the Tadasana pose, while taking your breath in, keep your waist straight.
Benefits of Uttanasana (standing forward bend)
Help in reducing stress and anxiety. Make your mind calm and bring relaxation. More on Uttanasana
3. Vrikshasana (Tree pose)
- Stand tall and keep you arms straight
- Twist your knee and put your right foot at your left thigh
- Make your left leg straight and maintain the balance
- Take a deep breath and lift your arms over the head from the side and join your palm in Namaste Position
- Stare straight in the front direction and a stable staring help in stable maintenance
- Make sure your spine is straight and the whole body should be stretched. Keep inhaling and exhaling. Make your body relax after every breath out
- With slow breathe out softly bring down your hands and softly release your legs.
Benefits of Vrikshasana (Tree Pose)
- It helps in preventing sciatica
- This pose is beneficial in increasing concentration power
- It improves balance, opens your hips and makes your leg strong
- It helps maintain balance in your mind – Read more about Vrikshasana (Tree Pose)
4. Dandasana (Staff Pose)
- Sit on your yoga mat and make your leg straight and stretched in your front side
- Use your thigh muscle and twist both feet. Your heels must be straight and attached to the ground
- Load up the shoulder straight to the top of the hips. Keep your shoulder distant from the ears
- Breathe out to extend your spine
- Stay in this position for 5 to 6 deep breaths and keep your leg remains active.
Benefits of Dandasana (staff pose)
- This pose brings flexibility in the body
- It will help you to improve your sitting posture
- It makes your spinal strong
5. Makarasana (crocodile pose)
- Lie on your stomach, chin, chest, and stomach are touching the ground.
- Make a distance between your legs equal to your yoga mat.
- Now lift your head and bring both hands to the cheek and make a cup shape.
- Slowly bring both feet up from the bottom towards your hips and then slowly move down.
- Repeat this at least 10 times
Benefits of Makarasana
- It is beneficial for the knees.
- Increases blood circulation in the body.
- By practicing this, you can increase your lung capacity as well as prevent asthma.
- This is an excellent yoga practice for back pain. With its regular practice, you can get rid of back pain forever.
- It is very beneficial in removing tiredness.
- By practicing this asana, you can overcome depression to a great extent.
- This is the best yoga practice for the spine. Keeping the entire spinal cord healthy.
6. Anuloma Viloma (Alternate Nostril breathing Pranayam)
- To start Anuloma Viloma Pranayam You need to simply on the floor. You can sit in Vajrasana, Sukhasana, and Siddhasana post as per your convenience.
- Anulom Vilom Yoga Pranayama always starts with the left pore of the nose.
- First of all, close the right pore of the nose with the help of the fingers of the hands and take a long breath from the left pore.
- After this, close the left hole, release the long breath from the right hole.
- Repeat this process for at least 10-15 minutes.
- While breathing, you have to focus your attention on the command cycle between the two eyes.
- Just keep taking long, long breaths and keep chanting Om mantra in your mind.
Benefits
- This increases immunity. And problems like diabetes are over.
- This cures the problem of sinus and also gives relief to the problem of tonsils.
- It helps to keep you healthy if you perform Anuloma Viloma regularly in old age. By doing this, arthritis and joint pain are cured.
- Due to low body temperature in winter, there are problems like cold, but if this yoga is in winter then our body temperature is balanced.
- By doing Anuloma Viloma Pranayama, allergy, and all types of skin problems are eliminated.
- Lungs become stronger by doing Anuloma Viloma Pranayama regularly.