Get The Most Out Of Yoga For Instant Relaxation From Stress

Yoga for Beginners & Beyond (Yoga for Stress Relief)

Erase all the maelstroms….. Start your day with these wonderful moves!!!  Yes, I am talking about trying these poses of yoga for instant relaxation.

Good habits should be inculcated in your kids from the childhood itself. This all comes from the home and school. Here in our school, we try to make our students fit and healthy. Everyday, they are eager to learn something new. Early, I used to hate practicing the yoga workouts and all. But after joining this school. All my thoughts on yoga changed. Now, I start my classes by making my students do yoga and pranayamas.


Yoga is a form of stress-buster which will keep you active all day-long. Try these simple workouts!!! to feel the magic of this essence.

Mountain pose yoga for instant relaxation

Sanskrit name: Tadasana

How to perform?

  • First, stand straight keeping your feet together.
  • Now, spread out your toes.
  • Put your body weight evenly across your both feet.
  • Then, raise the kneecaps by tightening the thighs.
  • In this step, move your thighs back and tailbone in.
  • Lengthen the arms, palms facing in. Push your shoulder blades backwards and raise the chest.
  • Maintain your neck and shoulders relaxed.
  • Look straight ahead.
  • Stay in this pose for 1-2 minutes.
  • Focus points
  • Activate every part of the body from the heels to the head.

Benefits

  • Improves posture.
  • Strengthens the whole body.
  • Builds stability and confidence.
  • Lowers sciatica pain.
  • Diminishes flat feet.

Caution

  • Avoid in case of insomnia, headache or migraine pain.
  • Not for patients suffering from blood circulation problems.

Beginners tip: Early, it might be difficult for the beginners to maintain their balance. They can use yoga blocks. Place the blocks next to your feet inorder to maintain (balance).

Preparatory poses of yoga for instant relaxation

Adho Mukha Svanasana (Downward facing dog) yoga for instant relaxation

How to perform?

  • Stand in table position.
  • Bring the hands slightly forward of your shoulders. Spread the fingers with middle finger pointing forward.
  • While breathing lift the hips up.
  • Form an inverted V-shape by straightening your knees and elbows.
  • Press your hands into the floor. Then widen through the shoulder blades.
  • Maintain the neck stretched by touching your ears to the inner arms.
  • Take deep breaths and stay in this pose for sometimes.
  • Exhale.
  • Bend the knees and return to the normal state.
  • Relax.

Benefits

Downward facing dog energizes

  • Arms.
  • Shoulders.
  • Legs.
  • Feet.
  • Tones muscles
  • Calms mind.
  • Heightens blood circulation.
  • Increases functioning of lungs.

Uttanasana (Standing Forward Bend)

How to perform?

  • Stand erect keeping your feet parallel with hip distance apart.
  • Keep your hands on the hips. Inhale to reach the crown of the head up in the direction of the ceiling.
  • Then exhale, hinge at the hips. Bend forward over the legs.
  • Try to maximize the bend to release all the tension out of the lower back.
  • Allow the arms to hang softly and bring the fingertips to the floor.
  • Shift your body weight into the balls of your feet.
  • Hold the pose for some time.
  • Return and relax.

Benefits

Standing Forward Bend stimulates

  • Spleen.
  • Liver.
  • Kidneys.
  • Nervous and endocrine system.
  • Improves cellular growth, blood circulation.
  • Relief from tension.
  • Activates the abdominal muscles.
  • Restorative applications
  • Lowers stress and anxiety.
  • Cures depression.
  • Treats sinusitis, asthma, headaches, infertility.

Follow up poses

All the standing postures can be used as follow up poses.

Modifications and Variations

  • Beginners may practice the pose backed up against a wall.
  • You can bring variations in the position of your arms and palms:
  • Keep the arms down with palms resting against the outer thighs.
  • Interlace the fingers, pointing the index finger upwards.
  • Bring palms together in front of your heart and unite them (anjali mudra).

Upward hand pose

Sanskrit name: Urdhva Hastasana

How to perform?

  • Stand erect keeping feet hip distance apart.
  • Then, raise the kneecaps by tightening your thighs.
  • In this step, roll your shoulders back.
  • Now, stretch the arms forward and raise them up.
  • Next, lengthen elbows, wrists and fingers.
  • Relax the shoulder and neck areas.
  • Maintain your head straight. Look forward.
  • Stay in this pose from 30 seconds to 1 minute.
  • Repeat these steps 3 times.
  • Focus points
  • Open the chest. Activate the elbows and fingers.

Benefits

  • Aids digestion.
  • Promotes stiff shoulders and arms.
  • Releases tension and mild anxiety.
  • Relief from fatigue, respiratory disorders and back aches.

Caution: Avoid if you are suffering from shoulder and neck injuries.

Beginner’s tip: To lengthen the lifted arms, secure them with the shoulder-width loop.

Modifications and variations

  • In case of difficulty, stand keeping your feet hip-distance apart. Then, slowly bring them close on attaining balance in the pose.
  • For a better stretch to the upper body, interlace the thumbs.

Child’s pose

Sanskrit name: Balasana

How to perform?

  • Start from hands and knees.
  • Place your knees hip distance apart with feet together.
  • Now, lean back and sit on the heels.
  • Stretch your arms and torso forward.
  • Place your forehead on the ground.
  • Lengthen the arms out in front of you.
  • Next, slightly press the palms into the ground. Butt into the heels.
  • Maintain this pose for 1-5 minutes.
  • Focus points
  • Stretch out the back and relax your neck region.

Benefits

  • Relief from stress and fatigue.
  • Stretches: Thighs, hips, ankles
  • Gives calmness to the mind.
  • Tones abdominal organs.
  • Increases digestion.

Caution: Not to practice in case of chronic injury to the knees.

Beginner’s tip: They can make use of props under the hips or head.

Preparatory poses

Virasana (Hero pose) yoga for instant relaxation

How to perform?

  • Initially, kneel down (at a point parallel to the hip girth).
  • Shift a little excess hip girth with your above level on the ground.
  • Now, bend forward and twist the (fleshy part) of calves outwards with the hands.
  • Sit among the feet and exhale.
  • Keep your hands on top of the thighs (near to your knees).
  • Make sure palms should point downwards.
  • Relax your upper body and shoulders.
  • The crown of the head must face towards the ceiling, look straight.
  • In this posture imagine yourself as a hero or warrior.
  • Maintain this pose from 30 seconds to one minute.
  • Continue normal breathing.

Benefits

Hero pose lengthens:

  • Knees
  • Ankles
  • Feet
  • Thighs
  • Relieves tiredness of legs.
  • Improves digestion.
  • Enhances blood circulation towards legs.
  • Eliminates gas troubles.
  • Relaxes your legs.

Follow up poses

This is a resting asana which can follow any asana.

Modifications and variations

  • One can place a blanket under their hips, knees and head in case of difficulty.
  • Pregnant ladies can spread the knees wide apart (so no pressure will be there on the abdomen).
  • Stretch the arms wider (to slide your arms between the legs).

Upward facing dog

Sanskrit name: Urdhva Mukha Svanasana

How to perform?

  • Lay on your stomach.
  • Now, bend your elbows and place your palms by the side.
  • Next, raise the upper body off the ground by pressing the hands down firmly.
  • Raise the chest to the ceiling bringing hips forward.
  • Lift hips off the ground keeping thighs strong.
  • Slowly bring the shoulder blades into back.
  • Open the chest.
  • Finally, release your head back.
  • Look upwards.
  • Remain steady in this pose for 5-15 seconds.
  • Focus points
  • Maintain your thighs strongly. Knees should be raised off the ground. Bring your shoulder blades in. Open the chest area.

Benefits

  • Relief from sciatic pain.
  • Boosts stamina.
  • Softens stiff shoulders.
  • Strengthens the arms and chest.
  • Treatment for asthma patients.

Caution: Avoid in case of back injury, headache. Not good during pregnancy.

Beginner’s tip: You can make use of blocks to learn this pose. Place a thick blanket roll under your top thighs (When its tough to keep the legs suspended above the ground).

Preparatory poses

Bhujangasana (Cobra pose)

How to perform?

  • Lay down on your belly.
  • Place your face on the floor and look straight (chin should touch the floor).
  • Keep your hands beside the body (palms should touch the floor).
  • Next, place the top area of the feet on the floor.
  • Lengthen the legs.
  • Now, inhale and exhale deeply and continuously.
  • While inhaling, extend your arms and raise up your chest.
  • Lift up your upper back. Make your hips firm.
  • Hold this pose for about 15-20 seconds.
  • Continue these procedures 10 times every day.

Benefits

  • Opens your heart and lungs.
  • Tones the abdominal organs.
  • Firms buttocks.
  • Relief from headache and insomnia.
  • Strengthens spine.
  • Stretches the areas like (lungs, chest, abdomen, belly and thighs).

Setu Bandha Sarvangasana (Bridge pose) yoga for instant relaxation

How to perform?

  • Lay on your back placing the arms next to the body.
  • In step 2, bend the knees. Keep your feet flat on the ground (close to the buttocks).
  • Press your upper arms and feet into the ground. Slowly begin to lift the hips towards the ceiling, moving the breastbone to the chin.
  • Bring the knees out in front of you. Maintain the knees directly above the ankles.
  • You may clutch your hands behind the back. Firm the arms into the ground.
  • Take 5- 15 breaths in this posture.
  • Release and relax.

Benefits

  • Cures sinuses.
  • Relief from mild depression.
  • Lowers headache and backache.
  • Enhances digestion.
  • Stretches: chest, neck and spine.

Follow up poses

  • Tadasana (Mountain pose)
  • Virasana (Hero pose)

Modifications and variations

  • Place yoga blocks under your palms.
  • Fold the toes under to raise the legs higher off the ground.
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Yoga for Beginners & Beyond (Yoga for Stress Relief
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