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Release your stress with a simple yoga flow


Juggling between work and a healthy lifestyle is no easy feat, and it is not uncommon for people keeping up with the fast-paced modern society to stress out. In a generation where people become more aware of their mental well-being, yoga has long been known to be a great antidote to stress. It combines many popular stress-reducing techniques, including exercise, breathwork, clear the mind, and relax the body. If you are among those who wish to release pent-up stress and are not sure whether yoga is for you, why not give the below easy yoga flow, which aims to help release stress, a try and find out for yourself? Follow the steps below:

1. Easy Pose (Sukhasana) 

Begin in a comfortable seated position, legs crossed. Relax your feet and allow your pelvis to be in a neutral position. Think about how you are breathing. Feel the sensations in your body. Sit for a minute and feel the sensations that come with being unrushed, still and internally aware. 

yoga easy pose Sukhasana

2. Neck Roll 

Allow your head to fall toward your chest and slowly move your head around in a full circle to the right three times and then to the left three times. Invite the feeling of letting go. Return to the easy pose and lift the crown of your head up. 

3. Shoulder Roll 

Roll your shoulders in forward circular motions four times and then backwards four times. When you are finished inhale, bringing your hands over head and exhale, placing your hands together at chest level.  

4. Tabletop Position (Bharmanasana) 

Slowly move onto your hands and knees, placing your wrists directly under your shoulders and your knees under your hips. Your palms should be on the floor, fingers facing forward with your weight evenly distributed on your palms. Center your head in a neutral position and soften your gaze downward.  

5. Cow Pose (Bitilasana) 

Inhale as you drop your belly toward the mat. Lift your chin and chest and look up toward the ceiling. Pull your shoulders away from your ears.  

yoga cow pose Bitilasana

6. Cat Pose (Marjaryasana) 

Exhale and pull your stomach toward your spine and round your back toward the ceiling. Gently release the top of your head toward the floor. 

yoga Cat Pose Marjaryasana

Repeat Cat-Cow five to 10 times in an unrushed and peaceful rhythm.   

7. Downward Facing Dog (Adho Mukha Svanasana) 

Tuck your toes under your feet, press your palms into the floor and lift your hips up, extending your tailbone toward the ceiling. Push your heels back and slightly down toward the mat. They do not have to touch the ground. Allow your head to drop so that your neck is long. Stay here for a few deep breaths.   

yoga Downward Facing Dog

8. Standing Forward Bend (Uttanasana)  

Slowly move your hands to your feet and release the muscles in the neck and shoulders. Also release the weight of your head and allow your legs to be straight. Cross your forearms. Place your right hand in front of your left upper arm and weave your left arm behind your right upper arm. Press your heels into the floor and extend your tailbone up to the ceiling. Shake your head back and forth to release your neck. Stay here for at least three breaths before releasing the arms from the crossed position. 

yoga Standing Forward Bend Uttanasana

9. Mountain Pose (Tadasana) 

Bend your knees, pull your stomach toward your back and roll your body up. 

10. Upward Salute (Urdhva Hastasana) 

Extend your tailbone down. Inhale here and place your hands together at chest level.  

yoga Upward Salute Urdhva Hastasana

11. Standing Forward Bend (Uttanasana) 

Slowly move your hands to your feet and release the muscles in the neck and shoulders. Also release the weight of your head and allow your legs to be straight. 

yoga Standing Forward Bend Uttanasana

12. Child’s Pose (Balasana) 

Softly come to your knees in a kneeling position. Extend your hands forward in front of you. Allow your torso to relax down and back onto your thighs. Allow space between your knees and the toes to touch. If possible, allow the buttocks to touch the heels of your feet. 

yoga Child’s Pose Balasana

The above flow is not only good in releasing stress, but also help you stay active. In addition to yoga, there are various ways for you to take care of your mental and emotional well-being, like sound healing, meditation and so forth.

Source: https://www.nytimes.com/guides/well/yoga-stress 

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