5 asanas to help you get rid of your bad mood

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

Everyone needs to take a break from the dull workdays. We offer you a selection of asanas that will help you not only put your body in order, but also lift your mood, relieving you of the blues.

All of these exercises require little flexibility or skill. Plus, you always have the option to make a lighter version.

Before starting to exercise, you must be sure that you do not have any medical contraindications. This is especially true for back problems, otherwise, instead of benefit, these exercises will harm your health!

Camel Pose

Back bends open up the heart and improve energy circulation. They are great if you feel sluggish and sleepy all the time. The poses "Camel", "Bridge" and "Wheel" flex your back very well, but it is the "Camel" that gives the greatest burst of vivacity and good mood, so it is better not to do this asana before going to bed.

A simpler option

In order to perform this pose correctly, you must first create a "solid foundation" so as not to put a strong load on the weak points in the spine - the neck and lower back.

So, you need to kneel down, place your shins and hips at the width of the pelvis, while the shins should be parallel to each other, and the hips should be perpendicular to the floor. Press your ankles and toes firmly against the floor. Then begin to wrap your hips inward as if you need to squeeze a brick between your legs, and at the same time stretch your tailbone down. Now you can perform the simplest version of the pose - put your palms on your lower back, pointing your fingers down, and slightly bend back.

During this pose, you should be firmly on your feet, and your pelvis and knees should be at the same level. Hold in this position for a few breaths and very carefully come out of the pose. To do this, you need to press your ankles even more to the floor and tighten yourself with your back muscles.

More complex option

You do everything the same as in the simple version, only after you feel balance, remove your hands from the lower back and place them on your heels. It is best to do this exercise close to a wall that will prevent you from extending your pelvis too far beyond your knees. In order to completely come out of this pose, you first need to fully raise your chest, and only then raise your head.

Contraindications: back and neck injuries, headache or migraine, high or low blood pressure.

Bow pose

This pose also opens the chest and fills the body and mind with energy.

A simpler option

To perform a simpler version, you need to lie on your stomach, stretch your arms along your body, bend your knees so that your shins are perpendicular to the floor, and your heels are looking at the ceiling. After that, you should take a deep breath, and while inhaling, raise your head, shoulders and chest to a comfortable height for you. Then try to lift your knees off the floor and stretch your legs as if you were reaching for your head.

More complex option

To perform a more complex version, you need to do the same as in a simple one, but only grab your ankles with your hands and bend. To do this, while lying on your stomach, bend your knees so that your heels lie on your buttocks. Grab your heels with your hands and as you inhale, slowly lift them up, at the same time lifting your shoulders and chest from the floor. You should stretch your head towards the ceiling without throwing your head back. Bend as far as your back allows you.

Contraindications: pregnancy, high blood pressure and heart problems.

Pisces Pose

This pose is great at relieving tension from your upper back. First, lie on your back and stretch your legs. As you inhale, keeping your forearms and elbows flat on the floor, lift your chest and head up. Then rest your head and back of your head on the floor and hold this position for 10 breaths.

Contraindications: posture disorders, respiratory diseases, diseases of the abdominal organs.

Baby pose

This pose is good at calming the nerves, helping to cope with stress and fatigue, and putting something soft under your head can help relieve tension from the spine and relieve back and neck pain.

To perform it, sit on your shins and spread your knees apart to the width of the pelvis. Make sure your big toes touch each other. Lean forward, lie down and relax with your arms outstretched at your sides and placing something soft under your head. Stay in this relaxed position for one to two minutes.

Contraindications: pregnancy and knee injuries.

Bridge pose

Surely many of you in childhood at least once tried to stand "on the bridge", so there should not be any special difficulties in performing this asana. This pose eliminates anxiety, headaches, fatigue, calms the nervous system, helps to cope with stress and depression, perfectly stretches the chest, neck and spine.

A simpler option

Lie on your back, bend your knees, place your feet hip-width apart, put your hands along your torso. Lift your pelvis up and bend in your back without lifting your shoulders, neck and head off the floor. While doing this asana, make sure that your knees do not move apart and look forward.

More complex option

To complete it, you need to put your hands behind your shoulders, rest your palms on the floor shoulder-width apart and try to stand on a standard bridge, which many should be familiar with from school physical education lessons. If you are not sure about your flexibility, it is better not to take risks.

Contraindications: spinal injury (especially neck), pregnancy.

This is not the whole list of effective asanas, only the easiest options, but each of them can help you to lift your mood and ease the load on your back. They will be especially useful for people with a sedentary lifestyle, as they can help relieve pain and discomfort.