The Best Yoga Poses for Stress Management

bondiyogahouse

Alleviating stress is just one of the many benefits of yoga. Founders of Bondi Yoga House share the best yoga poses to incorporate into your everyday life to stay grounded and melt the stress away. mountainposeMountain Pose (Tadasana)

The perfect start to any yoga practice should begin with Mountain Pose. It provides the foundational alignment which begins with breathe and is essential to calm the nervous system.

Standing with the feet together, arms by your side, palms face outwards. Lift and spread the toes, root the outer edges of the feet into the floor. Lengthen the tailbone toward the floor, allow the shoulders to slide down the back and align the crown of the head directly above the sternum, gaze forward.boatpose1Navasana (Boat Pose)

This pose is such a good stress reliever focused primarily on strengthening the abdomen, hip flexors and spine. It’s also incredibly beneficial to the kidneys and has seen to improve digestion.

Start by sitting on the floor with a straight spine, position your legs directly in front of you. As you Inhale, lean the torso back, then exhale and lift and straighten your legs. Be sure to engage your core lifting your heart to the sky, stretch your arms alongside the legs, parallel to each other and the floor. Take 3-5 breaths before lying on your back.LegonwallLegs up the wall

There are many health benefits to inverting your body (getting upside down!). When you put your legs up the wall it gives blood circulation a little boost toward the upper body and head, which creates a nice re-balancing feeling after you have been standing or sitting for a long time, particularly if you are stressed, fatigued, or jet-lagged.

Lying on back, your bum close to the wall, inhale bring your knees to your chest. Exhale to release your legs and rest them up the wall at a 90 degree angle, relax your arms by your side.  Close your eyes and enjoy (hold for at least 10-12 breaths)!

boundankleBound Angle Pose (Baddha Konasana)

This pose is a soothing pose focused on stimulating the heart and improving blood circulation.  It is also a great one for opening the hips and alleviating tension.

Siting on the floor bring the bottoms of your feet to touch, dropping your knees out to the side so your legs are shaped like a diamond.  To intensify the stretch pull your feet closer to your pelvic floor, to make it more restorative, take your feet further out.  Holding onto your ankles inhale to straighten your back and exhale to surrender forward.  If your feet are further away from you round your spine.  If your feet are closer to your pelvis keep a straight back. Hold for 10-12 breaths.extendedpuppyExtended Puppy Pose (Anahatasana)

This is a great resting pose which opens the heart and broadens the shoulders.

Come onto all fours. Make sure your shoulders are above your wrists and your hips are above your knees. Walk your hands forward as you drop your forehead to the floor, palms face down on the mat shoulder width apart. Continue to breathe comfortably as you lengthen the spine.

Images: Yoga Journal

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