Getting rid of stress: 4 restorative asanas

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If you can't just quit and go on vacation, then it's time to stop, take a deep breath, exhale slowly, and allow yourself to relax. And it is also worth taking note of these simple asanas, which, even if they do not help to completely get rid of tension, will significantly reduce it.

Leslie Kazadi, a yoga teacher in Santa Monica, California, has developed a special 20-minute workout to help manage stress and anxiety. Spend 5 minutes in each asana and get a good rest!

Rest on the stomach (Adho Mukha Shavasana)

Find a quiet place where no one will bother you and you can calmly stretch out to your full height. Spread out a rug and place a small pillow on one end. Roll a blanket or towel into a roller and place it across the rug, roughly in the middle. Lie on your stomach so that your feet are resting on a pillow, and the roller is located directly under the pelvis. You should completely relax your psoas muscles. Turn your head to the right, the left arm is extended along the body and relaxed, the right arm is bent at the elbow and lies in line with the head, palm down.

After 2, 5 minutes, very carefully turn your head to the left side and change hands. Relax completely again, feel the gravity and listen to the rhythm of your breathing.

Exit from the asana. Place your palms under your shoulders and rise to all fours. Spread your legs slightly wider than your shoulders, connect your feet, sit on them, bend forward and again relax in the child's pose for literally a few breaths.

Feet on the wall (Viparita Karani)

Position the rug so that one end is snug against the wall and place a roller on top of it. At the other end, place a pillow or blanket folded in several layers. Take the most ordinary belt and make a loop out of it. Sit on a roller and put the loop over your feet. Now place your feet against the wall and lay the body carefully on the mat. In this case, the pelvis and lower back should rest on the roller, the tailbone stretches to the floor. The legs can be fully extended or bent depending on the stretch. The arms are outstretched and relaxed. Breathing is free and deep.

Exit from the asana. Gently lower your legs and keep your knees bent. Roll onto your side with the corresponding arm under your head and your cheek on your forearm. Hold this position for several breaths. Then put your hands on the floor and slowly push the body upward until you are in a sitting position.

Twisting

Now move the rug away from the wall, remove the roller and spread the blanket that served as your pillow so that you can hide part of it. Lie on your back with your legs bent at the knees, feet resting on the floor. Spread your arms out to the sides and place them in a comfortable position for you. Press your left shoulder against the mat and at the same time rotate your bent knees to the right side, laying them on the roller. Cover your lower back with a blanket and relax. After 2, 5 minutes, turn your legs to the other side and continue to rest.

Exit from the asana. As you exhale, return your legs to their original position, place your hands on your stomach and feel your breathing. Lie like this for several breathing cycles and move on to the next asana.

Butterfly reclining (soft Supta Baddha Konasana)

Place the roller across the mat to support your knees. Sit down and throw your legs over it, cover your feet with a blanket. Use your hands to gently lean back. The blanket should be under your head so that you feel comfortable. Try to place the heels of your feet as close to each other as possible, spread your knees to the sides and relax.

For more relaxation, you can cover your eyes with something soft, place one hand on your stomach to feel the breath, and place the other on your heart. Try to synchronize your pulse with your breathing cycles.

Exit from the asana. Free your legs from the blanket, stretch them out and then stretch your whole body. Bend your knees and either turn on your side and then stand up, pushing your hands off the floor, or grab your bent legs with your hands, swing back and forth a couple of times and sit down with another swinging forward.