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Stress manifests itself in our bodies in many ways: stiff shoulders, tension in the spine, and endless headaches. Yoga, which focuses on breathing and conscious movement, may be the ultimate form of stress relief. This habit has been proven to help you relax and unwind, even on the most anxiety-filled days.
How does yoga relieve stress?
A better question might be how to do I don’t Does yoga relieve stress? Practicing yoga stimulates the body’s parasympathetic nervous system, and when the parasympathetic nervous system is activated, it sends signals to the body and mind to relax. The deep breathing practices practiced in yoga calm the mind, lower blood pressure, slow the heart rate, and help focus thoughts and attention. Gentle asanas help you align your body, stretch and strengthen your muscles, release tension, and relieve pain.
Yoga has also been shown to reduce the levels of cortisol, or the stress hormone, in the body. It can improve your sleep, digestion, and immune system, all of which are affected by stress. It relieves depression, sadness, and mood swings by restoring dopamine and serotonin in the brain. Research shows that yoga tones the vagus nerve (also known as the happiness nerve), allowing you to more easily transition from a stressful state to a relaxed state.
Yoga has many (countless!) benefits. But the best part is that the more you practice, the better equipped you will be to deal with daily stresses and emotionally and physically challenging situations as they arise.
How to practice yoga to relieve stress
Before you head to your mat for a stress-relief practice, make sure you’re creating a space that fosters a sense of calm. Lisa Jiang, a Yin yoga teacher and trainer, personalizes her space and reminds those around her that she wants quiet, dedicated time whenever they need it. He says it helps create a quiet practice area to retreat to.
We asked Chan to share some of her favorite stress-relieving yoga poses that you can practice at home in the comfort of your own home (even in turbulent times).
4 yoga poses to relieve stress
needle eye pose
Do you feel stress or tension around your butt muscles? Chan recommends practicing this posture. “This is great for strengthening my glutes,” she says. “Just a slight tilt to the left or right can help release tension in your glutes.” If you need extra support with this pose, you can also practice against a wall, says Chan.
banana asana
This Yin yoga pose is perfect for when you feel stress building up. “It settles into a banana or half-moon shape.” [and] Relaxing your intercostal and oblique muscles for three to five minutes will allow you to breathe more deeply into your body,” says Chan. Although she chooses to practice this pose with straps, she says you can also practice this pose without props. However, even without aids, she can reap the benefits of this restorative position.
thread the needle
The pose, practiced in the Balasana (child’s pose) position, helps relieve tension in the shoulders, says Chan. If you’re feeling stressed hunched over your laptop or phone all day, this is a great pose to incorporate into your stress-relief practice. Child’s pose is already a calming pose, but adding this arm variation can help relax your entire upper body, says Chan.
open wings pose
Need a pose to help you regulate your breathing? Try this one. Just like “threading the needle” pose, Jiang says this pose also helps relieve stress and tension throughout the shoulders by opening them up. While in this pose, focus on deep breathing and relaxing your entire upper body. You’ll want to hold this pose for several breaths. (And we don’t blame you.)
