Ancient Yogic practices help us streamline our breathing, improve our blood circulation and become more mindful of our being. Here are some poses that work wonders with anxiety or stress and lifting a depressed mood.
Urdhva Hastasana (Upward Salute)
Inhale deeply as you stretch your hands as high as you can. Hold the posture for 30 seconds with your eyes closed while breathing normally. Feel your body stretch upwards.
Uttanasana (Standing Forward Bend)
Take a deep breath. As you exhale, bend forward with your knees straight. Hold the posture for at least 30 seconds with your eyes closed while breathing normally.
Vrikshasana (Tree Pose)
Breathe normally and focus as you balance your body on one foot. Maintain the posture for at least 30 seconds. Stand next to a wall if you need support, but try not to lean.
Utthita Trikonasana (Extended Triangle Pose)
Stand with your legs apart. Stretch your arms sideways to your shoulder level. Tilt your body to touch your left hand to your right foot while your right hand is pointing upward. Look up at your right hand. Keep your knees straight.
Hold for 30 seconds while breathing normally. Repeat on opposite side.
Balasana (Child’s Pose)
Hold for 30 seconds while taking deep long breaths.
Bitilasana (Cow Pose) & Marjaryasana (Cat Pose)
Inhale deeply as you go into the cow pose and exhale as you move to the cat pose. Hold for a few seconds in between. Repeat 10 to 15 times as you feel your chest open up.
Ardha Pincha Mayurasana (Dolphin Pose)
Hold for 30 seconds while breathing normally. Keep your knees straight and try to touch your head to the ground.
Ustrasana (Camel Pose)
Try to catch your ankles as you bend backwards. Stay in the position for 30 seconds while breathing normally.
Butterfly Pose (Baddha Konasana)
Keep your spine straight, while breathing normally. Stay in this position for 30 seconds.
Paschimottanasana (Seated Forward Bend)
Stretch your body as much as you can. Keep your knees straight and try to touch your head to them. Bend as much as you can. Take normal breaths as you hold for 30 seconds.
Setu Bandha Sarvangasana (Bridge Pose)
Hold your ankles and push you hip as high as you can and hold for 30 seconds. Breathe normally.
Matsyasana (Fish Pose)
Arch your back and drop your head down. Hold for 30 seconds while breathing normally.
Viparita Karani (Legs-Up-The-Wall Pose)
Spend at least 2 minutes with the legs propped up against a wall while having a normal breath. Choose a position of your comfort. This pose can help to regain a sense calm after a stressful day.
Shavasana (Corpse Pose)
Lie still and relax while you take deep breaths. Feel your belly rise as you inhale. Hold for 2 seconds and exhale as your belly drops. Repeat for 10 – 15 cycles. Wind your session up with this.
Sooryanamaskara (Sun salutation)
A complete cycle of this asana covers most of these poses. Repeat as many rotations as you like. Do these before the final relaxation.
source: thegoodbody.com