Simple yoga Asanas for beginners to beat stress
These are uncertain times, and most of us are experiencing stress in some form. Yoga is one of the most effective stress relievers since it provides a sense of peace and mental well-being in addition to physical benefits.
If you’re new to yoga and don’t want to try intricate asanas without a teacher, here are some simple stress-relieving positions to try.
Sukhasana, also known as the Easy Pose, is a position that you’re most likely already doing instinctively. The benefits of mindful practise include serenity and inner peace, relief from weariness and mental stress, and improved general posture and balance. Cross your legs at the shins and sit cross-legged on the floor. Each foot should be beneath the knee of the opposite leg. Maintain a long, straight spine in alignment with the neck and head. Maintain chin mudra or palms facing down with the hands on the knees. Close your eyes, take a deep breath in and out, and hold for 2-3 minutes. Then switch sides and lower the leg that was on top. Repeat.
The Mountain Pose, also known as Tadasana, is the foundation of all standing postures and can help you feel safer and more grounded by strengthening breath control. Stand with your feet precisely under your hips, your torso straight and aligned, and your weight equally distributed. Raise your arms over your head and interlock your fingers, palms facing up. Lift your body onto your toes and inhale while you do this. You can open up your chest by rolling your shoulders back a little. Hold this position for 3-4 counts while breathing. Exhale as you return to the beginning of the pose, returning your hands to your sides and your heels back to the floor. 10-12 times more
The Child’s Pose, or Balasana, has a direct effect on the neurological and lymphatic systems, reducing tension and exhaustion while also keeping the mind peaceful and serene. Kneel with your legs together and then sit back with your hips resting on your heels to practise balasana. Bend forward without lifting your hips until your chest rests on your thighs and your forehead hits the floor (you can use a pillow for the first few times). If you need more support, maintain your arms by your sides, palms pointing upwards, or stretch them out in front of you.
Setubandasana, also known as the bridge position, can help with sleeplessness, anxiety, and migraines. It’s also effective for lowering blood pressure and preventing backaches. Bend your knees while lying on your back. The feet should be parallel to the ground and hip-width apart. Arms should be at sides of body, palms facing down. Inhale slowly and elevate your hips, keeping your feet and arms firmly planted on the floor and your knees unmoved. Keep raising the hips up higher with your butt muscles – don’t strain your back. Hold for 5 counts, then exhale and slowly lower your hips to return to your starting position. Repeat several times every day.
Shavasana, or corpse pose, is a yoga practise that helps you be more aware of your breathing, reduces stress and hypertension, improves focus and mental wellbeing, and keeps depression at bay. Lie down on your back with your legs slightly apart and your arms about 6 inches away from your body, palms facing up. Move your head around until it is in a comfortable and relaxed position. Make sure you’re comfortable since once you’re in this position, you shouldn’t move. Take a few deep breaths and relax your mind and body parts, but don’t doze off! Slowly wiggle your fingers and toes, stretch your body – legs pointing downwards, arms pointing outwards, and torso expanding – while gently moving your head out of Shavasana.