Stress has become a vital part of our daily lives today. People of all age are stressed about their work or studies and this affects directly on their health.
Yoga is a five-million old practice, originated in India, to bring peace and solace to our body, mind, and soul. It is an ancient practice to bring equilibrium and discipline between our body and mind. There are various styles of yoga that focus on different areas of our body like physical posture, breathing, meditation, etc. Yoga is known all around the world for its flexible postures and poses; however, they are not a form of the original Indian yoga tradition. Traditionally, yoga did not focus on fitness as a primary goal; its main focus was on the expansion of spiritual energy through breathing and mental concentration.
Spending at least one hour a day doing yoga can be very beneficial for us. Especially yoga in the morning time, after you wake up and before you head for the day, works like a miracle. After long hours of sleep, your body becomes well prepared for movements. You feel fresh and are clear-headed in the morning making the mind more receptive to the positivity of the environment. Yoga in the morning not only enhances blood flow and promotes mindfulness but also regulates our sleep cycle and hormones. It gives a boost to our metabolism preparing us for the day and also loosens up the stiff muscles of our body.
With the busy scheduled life that we lead today, makes it difficult for us to devote that amount of time towards yoga. This article focuses on 5 quick yoga stretches that you must do to keep you going throughout the day and release the unwanted stress:-
The Cat and Cow Pose or Bidalasana
Kneeling down from the child’s pose, stand up on your knees. Now bend forward to a table-like posture by bringing your hands in front of your knees and leveling your wrist and shoulder with the elbow crease facing each other at all times and press the palms down on the floor broadening the shoulders.
Take deep full breathes and be aware of the air flowing inside and out from you. As you inhale look up and stretch your spine so that the tail bone faces upwards. Hold the posture for a minute and then exhale. As you exhale tuck your chin in and curve your spine so that the tailbone is facing downwards. Hold this position for another minute. Repeat the rhythm for about 5 to 10 times or as long as you’re comfortable.
This will relax and stretch the entire spine and neck. It brings flexibility and strengthens the abdominal organs as well. It brings balance and posture to the body.
The Easy Pose or Sukhasana
For this pose, you need to take a seated position and place your toes on your thighs interlocking your legs together. Now place your hands on your knees and close your eyes. Keep your body straight and your spine erect. Now inhale and exhale deeply, being aware of every breath you take and letting the air cleanse you from insides. Hold this position for at least 15 minutes or longer, if comfortable.
To release this pose, slowly open your eyes and rub your palms together until they become hot with friction. Now place the palm on your eyes and keep it that way for a minute. Untangle your legs slowly and stretch them out.
This asana calms down the over-active mind and brings peace. It relaxes each and every part of the body helping it to rejuvenate.
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The Plow Pose or Halasana
For this pose, lie down straight on the ground with your palms touching the ground. Now lift both your legs up together and bring it above your head and try to touch the ground with your toes. Now inhale and exhale deeply, letting the air fill your chest and heart all at once and feeling the rhythm of your every breath. Hold this position for a minute or longer as per your comfort.
This asana helps to stimulate your thyroid glands and flush out the negative energy from the body.
The Seated Meditation or Padmasana
For this pose, take a seated position with your back straight and close your eyes. Place your hands on your knees and relax your body. Concentrate on the point between your eyebrows in the middle of your forehead. Now inhale and exhale deeply, letting the air fill your chest and heart all at once and feeling the rhythm of your every breath. Hold this position for at least 15 minutes or more.
Padmasana helps you feel in harmony and balance with the universe and have better intuitive power.
Standing Forward Bend Pose or Uttanasana
Standing forward Bend Pose start from the upward facing dog position, slowly stand up with one foot at a time and hands beside your hips. Now bend forward and let your upper torso hang, with your chest touching the knee and fold your hands behind your leg. Make sure your keens are straight and feet firmly attached to the ground.
Take deep full breathes and be aware of the air flowing inside and out from you. Hold this position for a minute or longer if you’re comfortable. Now slowly untangle your hands and stand up straight to relax and conquer the day.
This will give a stretch to your spine and leg muscles making you feel taller and relaxing every muscle in your legs and sciatic area. It will relax your body and rejuvenate your mind making you ready for an amazing day ahead.
If you did get time for more do add the following stretches to your list:- The Sun Salutation or Suryanamaskar; The Chair Pose or Utkattasana; The Triangle Pose or Trikonasana; The Warrior 3 Pose or Veerbhadrasana; The Dancer Pose or Natrajasana; and The Wide Leg Forward Pose or Prasarita Padottanasana. Even if you do not have time for a full-length yoga session in the morning, do try these 5 stretches out. It will loosen up all the stiff muscles from your body and make you energetic for the day and help you have the right peace of mind.