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Simple Yoga Routine to Reduce Stress and Anxiety

simple yoga routine to reduce stress and anxiety

This easy to perform Simple Yoga Routine to Reduce Stress and Anxietyis designed to be undertaken at home and will help reduce your stress and anxiety levels.

You can perform this routine at any time of day.  If performed first thing in the morning as it will increase your energy levels and get your body ready to face the stresses of the day ahead feeling fresh and energised. Performed after work, or in the evening, the routine will help ease your feelings of stress and anxiety, helping you get a better nights sleep.

We have designed this workout for the following:

  • A complete beginner who is looking for a good overall introduction to yoga.
  • Anyone looking to reduce their stress levels – regardless of age.
  • Anyone who is looking to take up a gentle form of exercise that is great for weight loss!

The only things you will need to perform this routine correctly are a yoga mat and enough space in which to comfortably do the routine.  If you are completely new to yoga, you may benefit from some yoga blocks and straps too. However this entirely your choice.

 

INSTRUCTIONS

Simply follow the comprehensive instructions that accompany each of the 8 positions below in order to perform it correctly.

The aim is to hold each position for 30 seconds. Don’t worry if you have to build up to this. To start with, it really doesn’t matter if you can only stay in certain positions for 5 seconds initially. Just be patient, build up slowly, and do not rush things.

Some of the positions require you to perform them on both sides of the body. So ensure you repeat the position on both sides before you move on to the next.

Once you have completed all 8 positions, rest for 1 minute and then work through the routine again. Build up until you are eventually completing the routine 3 times in total.

Simple Yoga Routine to Reduce Stress and Anxiety

Lotus pose1. Lotus Pose (Padmasana)

How to perform the pose correctly:

  1. Sit on your yoga mat with your legs extended in front of you, spine straight, and arms resting at your sides.
  2. Bend your right knee and hug your knee to your chest.
  3. Bring your right ankle to the crease of your left hip so the sole of your right foot faces the sky. The top of your foot should rest on your hip crease.
  4. Bend your left knee. Cross your left ankle over the top of your right shin. The sole of your left foot should also face upwards, and the top of your foot and ankle should rest on your hip crease.
  5. Rest your hands on your thighs with your palms facing up or down. Alternatively, place your palms together in a prayer position.
  6. Keep your spine straight.
  7. Repeat the pose with the opposite leg on top.

Modifications:

If either of your knees do not rest on the floor, use a blanket or something similar to support them.

Benefits:

The Lotus Pose is traditionally known to calm the mind and is frequently used when meditating. It stretches the knees, ankles, and hips, as well as strengthening the spine and upper back.

Low Crescent Lunge2. Low Crescent Lunge (Anjaneyasana)

How to perform the pose correctly:

  1. Stand on your yoga mat with feet about hip width apart. Hands by your sides.
  2. Take a big step back with the right leg. You can either curl your toes under, or place the top of your foot flat on the floor.
  3. Your left leg should be bent 90 degrees at the knee with the lower leg perpendicular to the floor. Make sure you can look down and see your toes. If not, you are leaning too far forwards.
  4. Place both hands on your left knee.
  5. Repeat on the opposite side.

Modifications:

By leaning further backwards and looking up to the ceiling, you will increase the stretch in your back.  You could also straighten your arms overhead and press your palms together to increase the stretch still further.  Do not be in a rush to progress with this move.  Be patient.

Tree pose3. Tree Pose (Vriksasana)

How to perform the pose correctly:

  1. Stand upright on your yoga mat, with your arms at your sides. Your feet need to be about shoulder width apart.
  2. Shift your weight onto your left foot and slowly lift your right foot so that the heel of the foot is placed as high up the inside of your right leg as possible.
  3. Make sure your hips are aligned and try to push your heel and thigh together with equal force. This will help you maintain balance.
  4. Place your hands at chest height with your palms together in a prayer position.
  5. Do not lean forwards or backwards.
  6. Repeat on the opposite side.

Modifications:

If you struggle keeping your balance, start off by resting the toes of your lifted foot on the floor. Gradually lift the foot higher up your leg as your balance improves. You could also practice against a wall or placing your hand on the back of a chair for support.

Lord of the dance pose4. Lord of the Dance Variation (Natarajasana)

How to perform the pose correctly:

  1. Stand on your yoga mat with your feet together, arms by your sides and palms facing inwards.
  2. Shift your weight onto your left foot and bend your right knee bringing your heel towards your buttocks.
  3. Reach behind you and take hold of your right foot with your right hand.
  4. Lift your right leg as high as you can.
  5. Point your left arm out and slightly upwards to assist with balance.
  6. Repeat on the opposite side.

Modifications:

If you find it too hard to take hold of your foot in your hand, try wrapping a yoga strap around your ankle and hold onto this instead until your flexibility improves.

revolved side angle pose 015. Revolved Side Angle Pose (Parivrtta Parsvakonasana)

How to perform the pose correctly:

  1. Stand on a yoga mat and return to the Warrior II pose with your left leg back.
  2. Bend at the waist and place your left hand on the floor next to your right foot.
  3. Your right arm should automatically end up pointing upwards.
  4. Twist your torso slightly so that your head looks up at your right hand.
  5. Hold for 30 seconds.
  6. Repeat the pose on your opposite side.

Modifications:

If you find it too much of a stretch to get your hand on the floor next to your foot, try using a yoga block. Stand it on its end or side, depending on how far down you can get, and use it as support.

cat pose6. Cat Pose (Marjaryasana)

How to perform the pose correctly:

  1. Start on your hands and knees on your yoga mat, with your wrists directly under your shoulders, and your knees directly under your hips.
  2. Point your fingers forward, and ensure your shins and knees are hip-width apart. Keep your head in a neutral position looking downward.
  3. As you exhale, pull your belly to your spine and round your back toward the ceiling. Just like a cat that is stretching its back.
  4. Let your head drop more toward the floor, but don’t force your chin to your chest.

Modifications

If you find your wrists or knees hurt in this position, try placing folded blankets underneath for a little padding.  You can perform this move resting on your forearms, but you will need to raise them up using yoga blocks of something similar to ensure your back is at the correct height.

Benefits

When performed with the Cow pose, the sequence warms the body and brings flexibility to the spine. It stretches the back, torso and neck, and softly stimulates and strengthens the abdominal organs. It also open the chest, encouraging the breath to become slow and deep. The spinal movement of the two poses stimulates the kidneys and adrenal glands. Coordinating this movement with your breathing relieves stress and calms the mind.

cow pose7. Cow Pose (Bitilasana)

How to perform the pose correctly:

  1. Start on your hands and knees on your yoga mat, with your wrists directly under your shoulders, and your knees directly under your hips.
  2. Point your fingers forward, and ensure your shins and knees are hip-width apart. Keep your head in a neutral position looking downward.
  3. As you inhale, lift your chest and glutes upwards, whilst at the same time dropping your belly towards the mat. Look up toward the ceiling.

Modifications

If you find your wrists or knees hurt in this position, try placing folded blankets underneath for a little padding.  You can perform this move resting on your forearms, but you will need to raise them up using yoga blocks of something similar to ensure your back is at the correct height.

Benefits

As mentioned above, when performed with the Cat pose, and coordinating this movement with your breathing, it relieves stress and calms the mind.

child pose8. Child’s Pose (Balasana)

How to perform the pose correctly:

  1. Begin on your hands and knees on your yoga mat.
  2. Spread your knees wide apart while keeping your big toes touching. Rest your buttocks on your heels.
  3. Sit up straight and lengthen your spine.
  4. Exhale whilst at the same time, leaning forward until your chest rests on the floor between your thighs. Allow your forehead to come to the floor.
  5. Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels.
  6. Let your upper back broaden. Soften and relax your lower back. Allow all tension in your shoulders, arms, and neck to drain away.
  7. Concentrate on breathing deeply in through your nose and out through your mouth, filling your lower torso up with air at each breath.

Modifications:

If you have very tight hips, then initially perform this pose by keeping your knees and thighs together. In this way you can lean forward until your chest is resting on the top of your thighs.

For an even deeper relaxation, try bringing your arms back so that they rest alongside your thighs. Your palms should be facing up, and ensure you completely relax your elbows.

Benefits:

Child’s Pose helps to stretch the hips, thighs, ankles, and lower back. Being a resting pose, it can also be good for relieving stress.

If you are looking for more beginner poses to transform your body with yoga, then look no further than our

Beginners Guide to Fat Loss Yoga

It has everything you need to get started, including comprehensive instructions on how to perform all the poses correctly, a six week workout schedule, diet advice, plus core strength, flexibility, balance and posture guides!

This easy to perform Simple Yoga Routine to Reduce Stress and Anxiety, is designed to be undertaken at home and will help reduce your stress and anxiety levels.
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