March 24, 2022
Madhura Mohan
6 Yin Yoga Exercises To Relieve Stress & Anxiety
I
n the modern, fast-paced world, all; of us run from one thing to the next with barely enough time to relax. It’s no wonder stress is so abundant in the busy world, and the resultant anxiety is the most common mental illness affecting the population worldwide.
The cause of anxiety has changed over the years. In the fast-paced world, we; are not chased by predators, but we; are chased; by the uncertainty about almost everything in life. Anxiety disorders are the leading cause of global health-related burdens. Anxiety-affected individuals show symptoms of low energy, emotional distress, depression, mood swings, irritability, and anger.
In this blog, we are going to tell you about the ‘YIN YOGA’; which is one of the powerful tools you can use for fighting your stress levels.
Yin could be described as a stable, immobile, passive movement. Yin Yoga is a slower-paced, meditative version of classical Hatha yoga. Yin Yoga involves holding relaxing (passive) poses for extended periods, typically; for ten minutes.
Yin Yoga ensures that you stretch the deepest tissues of the body, also known as fascia to help release the deeply stored tension. As your nervous system slows down, your heart rate slows; and your breathing becomes deeper, which is essential for anxiety relief. Yin Yoga stimulates endocrine glands, improves hormonal balance; which results in more balanced emotions, and mental clarity.
The Yin Yoga exercises will shift your mind from a state of stress to a state of ease…
SPHINX
1. Come on to your bellies, with your legs extended behind you, hip-width apart. Walk your hands a little forward and then rest your elbows under your shoulders, keep your feet hip-distance apart, your legs stretched out behind you.
2. Inhale and press your forearms, lift your head, neck, chest off the floor (draw your chin towards the back of your neck) keeping your back arched.
3. Support your body weight on your forearms and hold the pose for up to one minute.
4. Gently exhale and lower your torso, chest, and head to the floor.
Sphinx lengthens abdominal muscles, strengthens the spine, invigorates the body, soothes the nervous system.
COW FACE POSE
1. Sit on your mat with your legs stretched straight out in front of you.
2. Bend your knees, drawing your feet up closer to your body, and slide the left leg under your right leg bringing your left foot back to your right hip.
3. Raise your right arm into the air, bending it down at the elbow as you reach behind your head down along your back. Simultaneously bring your left arm to the side, with your palm facing back, and bend it up at the elbow so that your left forearm runs up along your spine and the back of your right-hand rests between your shoulder blades. Try to grab the fingers.
4. Hold the cow face pose for a one minute and take slow, deep breaths.
5. Don’t overstretch in an attempt; to get your hands to meet behind your back.
6. Release the pose by unholding your hands and unbending your knees.
7. Repeat the pose on the other side with your left knee on top of your right and your left arm, reaching behind your back.
The cow face pose lengthens the spine, opens the chest, hips, shoulders, and stretches the ankles, thighs, triceps, and boosts your mood.
EXTENDED PUPPY NOSE
1. Gently begin; to sit with folded knees and hips tucked above your ankles (diamond pose).
2. Keep your knees slightly wide apart, slowly inhale, and lift your arms creating a lengthening spine and then slowly drop your forehead to the floor and let your neck relax.
3. Press your hands down; and stretch through the arms while sliding your body; all the way forward so that your butt comes up in the air and your chest is touching the mat so it creates a lot of room for your shoulders to open up.
4. Hold the pose for one minute, and then gently lift your forehead and release your buttocks down onto your heels.
Extended Puppy Pose, also referred to as Melting Heart Pose invites the heart to meltdown toward the ground. Opens up your chest, and shoulders, stretches your arms, abs, and the entire length of the spine releases tension in the neck relaxes the body; and calms your mind.
PIGEON POSE
1. Start on all fours with your knees directly below your hips and your hands directly below your shoulders.
2. Bend your left knee and slightly bring it forward to a position between your hands. Your left heel should be just under your right hip.
3. Extend your right leg straight back behind you with toes tucked under.
4. Inhale as you lengthen your spine and expand your chest facing upward. Exhale and slowly lower the chest, curl your left toes under and walk your hands forward to slide your head toward the floor. Hold the pose for a minute.
5. Release the pose by inhaling and pushing yourself back through the hands, raising your head, chest up, and moving your leg back into all fours. Repeat on the other side.
Pigeon Pose stretches your hips, lower back, softens stiffness, rigidity, increases flexibility of hip flexors, alleviates mental stress and anxiety.
HAPPY BABY POSE
1. Lie flat on your back, inhale and lift your legs, brining both your knees close to your chest. Make sure your head is resting on the floor, stack each ankle directly over the knee so that the shins are perpendicular to the floor. Lengthen your spine as you bring your thighs into your torso.
2. With your arms stretched on the inside of your legs, hold your big toes using a toe lock.
3. Gently open up your hips and widen your legs to deepen the stretch.
4. Breathe normally and hold the pose for a minute.
5. Exhale and release your arms and your legs.
Happy Baby Pose releases tension trapped in the sacrum, lower back, stretches hamstrings releases stress owing to the deep stretch, eases stress, relaxes and calms the brain and mind.
VIPARITA KARNI
1. Lie in a relaxed supine position, with legs together and positioning yourself in a way that your tailbone is pointed at the base of the wall.
2. Straighten your legs up the wall so that the back of your legs is resting fully against it and your body forms an ‘L’ shape. Extend your arms out to your sides.
3. Push down on your hands and press into your feet to lift your hips up, you can use a pillow or yoga block underneath your hips. If you feel the stretch is intense in your lower back, practice the stretch without the block under your hips.
4. Close your eyes and try to stay in this pose for 5 to 10 minutes.
5. Fully release and relax your body and focus on deep breathing. Surrender for a peaceful and meditative state.
The deeply relaxing pose can help reverse the effects of gravity on the whole system, activate the parasympathetic nervous system, improve blood circulation to the head, release tension, decrease stress and anxiety levels.
Yin Yoga brings physical and emotional relief to everyday life… the simple stretches draw on contemporary science as well as thousands of years of traditional yoga…
Yin Yoga postures calm the nervous system, develop a greater awareness of the body, increase circulation, improve flexibility, open up energy channels in the body, train your mind to slow down, and encourage deep relaxation…
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