Deep Breathing
Deep breathing, also known as diaphragmatic breathing, is a powerful technique that can help calm the mind and reduce anxiety. It involves breathing slowly and deeply from the diaphragm, which is the muscle located at the bottom of the lungs.
To practice deep breathing, find a comfortable seated position with your back straight and your shoulders relaxed. Place one hand on your belly and the other on your chest. Inhale deeply through your nose, filling your lungs with air and feeling your belly rise. As you exhale through your mouth, let your belly fall and feel the tension leave your body. Repeat this for several cycles, focusing on the sensation of air moving in and out of your body.
Deep breathing can be done anytime, anywhere and can be especially helpful during times of stress or anxiety. By focusing on your breath and the present moment, you can calm your mind and find a sense of peace and relaxation.
Child's Pose (Balasana)
Child’s Pose (Balasana) is a gentle yoga posture that can help calm the mind and relieve stress and anxiety. It’s also a great pose for stretching the hips, thighs, and lower back. Here’s how to do it:
Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
Lower your hips back towards your heels and stretch your arms forward. Rest your forehead on the mat or a block if it’s more comfortable for you.
Allow your entire body to relax and sink into the pose. Breathe deeply and focus on the sensation of your breath moving in and out of your body.
Stay in the pose for as long as you like, anywhere from a few breaths to several minutes.
To come out of the pose, slowly walk your hands back towards your knees and sit up on your heels. Child’s Pose can be done anytime, anywhere and is a great way to take a break and find a sense of calm and relaxation.
Standing Forward Bend (Uttanasana):
Standing Forward Bend (Uttanasana) is a yoga pose that can help calm the mind, relieve stress and anxiety, and stretch the hamstrings and spine. Here’s how to do it:
Start in a standing position with your feet hip-distance apart and your hands on your hips.
Inhale, and lengthen your spine by lifting your chest and shoulders up.
Exhale, and hinge forward from your hips, keeping your spine long. As you fold forward, bring your hands to the floor or to blocks on either side of your feet.
If your hamstrings feel tight, you can bend your knees slightly.
Allow your head to hang heavy and breathe deeply, feeling the stretch in your hamstrings and spine.
Stay in the pose for several breaths or longer, and when you’re ready to come out, inhale and slowly rise up to a standing position.
Standing Forward Bend can be done anytime, anywhere and is a great way to release tension in the body and find a sense of calm and relaxation. Remember to listen to your body and modify the pose as needed.
Corpse Pose (Savasana)
Corpse Pose (Savasana) is a classic yoga posture that is often used for relaxation and to calm the mind. It is usually done at the end of a yoga practice but can also be done anytime to promote relaxation and reduce stress and anxiety. Here’s how to do it:
Lie down on your back with your arms at your sides, palms facing up. Your legs should be straight, and your feet should be hip-distance apart.
Adjust your body so that you feel comfortable and supported. You can use props such as blankets or bolsters under your knees or head to make the pose more comfortable.
Close your eyes, and breathe deeply, feeling your body sink into the floor.
Scan your body from head to toe, releasing any tension you may be holding in your muscles.
Focus on your breath, feeling the sensation of air moving in and out of your body.
Stay in the pose for several minutes or longer, and when you’re ready to come out, slowly bring awareness back to your body by wiggling your fingers and toes.
Corpse Pose can be done anytime, anywhere, and is a great way to relax the body and calm the mind. It is especially useful when you feel stressed or anxious and need to take a break to find a sense of peace and relaxation.
Legs Up the Wall (Viparita Karani)
Legs Up the Wall (Viparita Karani) is a yoga pose that can help calm the mind, reduce stress and anxiety, and improve circulation. It’s a gentle inversion that involves lying on your back with your legs up against a wall. Here’s how to do it:
Find an open wall space and sit with your left hip touching the wall.
Lie back and swing your legs up against the wall, keeping your hips close to the wall.
Adjust your position so that your hips are comfortable and supported. You can use a blanket or pillow under your hips for added support.
Let your arms rest by your sides, palms facing up, and close your eyes.
Breathe deeply, feeling the stretch in your legs and the sensation of your breath moving in and out of your body.
Stay in the pose for several minutes or longer, and when you’re ready to come out, gently roll onto your right side and slowly sit up.
Legs Up the Wall can be done anytime, anywhere and is a great way to take a break and find a sense of calm and relaxation. It’s also helpful for reducing swelling in the legs and feet, especially after a long day of standing or sitting.
Cat-Cow Pose (Marjaryasana/Bitilasana)
Cat-Cow Pose (Marjaryasana/Bitilasana) is a gentle yoga flow that can help release tension in the spine, improve mobility, and calm the mind. Here’s how to do it:
Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
On an inhale, drop your belly down towards the mat and lift your tailbone and gaze up towards the ceiling. This is Cow Pose (Bitilasana).
On an exhale, round your spine up towards the ceiling, tucking your chin towards your chest. This is Cat Pose (Marjaryasana).
Continue to flow between Cow and Cat Pose with each inhale and exhale, moving smoothly and slowly. Focus on your breath and the movement of your spine.
Stay in the flow for several rounds of breath or longer, and when you’re ready to come out, come back to a neutral tabletop position.
Cat-Cow Pose can be done anytime, anywhere and is a great way to release tension in the spine, stretch the neck and back muscles, and calm the mind. It’s also helpful for improving digestion and circulation.
