Stress is ever present. Which is why we adore Yoga, a practice that can enhance your mood and overall sense of well-being. This ancient practice is proven to minimise stress and aid relaxation. Yoga combines a variety of stress-reducing techniques, including breath control, exercise, and relaxation of the body, focussing on clearing the mind.
Yoga is for anyone and everyone. Whether you’re a professional yogi or are just starting out, you don’t need any prior experience to profit from the practice. Plus, it can be done anywhere and does not require much equipment. Use a towel in place of a mat, or books in place of a Yoga block.
Find out how to minimise your stress with Yoga by following these core principles.
Breathing exercises
Breathing. We do it mindlessly, 24/7. For the most part, we don’t take much notice of the involuntary ebb and flow. The rate and rhythm of breathing fluctuates as our emotions change. Enter conscious breathing - a fundamental part of Yoga. Paying attention to the pace and timing of our breath can significantly improve the mind-body connection we have when practising Yoga.
“When the breath wanders the mind is unsteady, but when the breath is calmed, the mind too will be still.”
– Hatha Yoga Pradipika
You may think that the classic yogi phrase “mind-body connection” is tossed around to give your Yoga class a more philosophical edge, but let us assure you that it has strong scientific backing… we promise! In class your Yoga instructor will likely remind you to regulate your breath which is a very transferable skill that you can take from the studio and into your every day.
Typically our reaction to stress includes quick, shallow breaths in our upper chest. Whereas, mindful abdominal breathing helps to manage the nervous system and relaxes the body, which can enhance mood and reduce stress. Yes please!
Yoga Poses
Destress and discover a state of relaxation with these simple Yoga poses.
Forward Fold
Begin with a deep and controlled inhale and exhale to begin a mindful breathing pattern. Extend your legs in front of you with your knees slightly bent. Slowly walk your hands out in front of you, maintaining your mindful breathing pattern – deep breaths in and out. Note: there is no pressure to reach your feet. Relax your head and neck as you descend your chest towards your thighs. You will then begin to lower your head below your heart, causing your heart rate to decrease and your thoughts to settle.
Child's Pose
Come to your hands and knees on the mat. Spread your knees apart and sit your bottom on your heels. Let your stomach rest between your thighs and rest your forehead on the floor. Walk your hands out in front of you and stretch out, facing your palms to the floor. Be mindful of your breath as you inhale in and exhale out.
Cat/Cow Flow
Flow between two poses with this short sequence. To come into Cow Pose being in tabletop position with knees under hips and wrists under shoulders. First, engage your abdominal muscles and sweep your chest forward as you inhale, opening up your chest whilst flaring your hips behind you. On exhale, come into Cat Pose by rounding your spine toward the ceiling, actively pushing the floor away with your palms. As you raise your abdomen, release your head towards the floor. Remember to breathe mindfully as you transition between poses.
Make space for your practice
Commitment. The final core principal. If you want to reduce your stress levels, it is essential that you are devoted to your Yoga practice. Remember that Yoga is not just a hobby, but a lifestyle. Feeling stressed throughout the week? Be intentional about creating a space to stretch and flow with one of our recommended stress reducing poses. Or simply set aside a few minutes to do some mindful breathing exercises.
