Anti-stress yoga: the best postures to de-stress
France has 2 to 2.5 million yoga followers. They practice as much in a club as in a gym or solo, at home . This enthusiasm for the discipline is explained, among other things, by the benefits felt: better quality of life, dissipation of chronic pain, improved sleep… And above all, practitioners describe an ability to see their stress soar away. Why is yoga a preferred discipline for de-stressing?
How can yoga help de-stress?
Yoga is an ancestral practice, originating in India. It is in fact a multi-discipline, because it combines philosophy, meditation and exercises combining breathing (pranayama) and postures (asana). The goal of yoga practice is to find harmony. This state of oneness and balance includes all “identities” of a human being: physical body, energy body, psyche and spirit. Also, one of the purposes of yogic practice is to get rid of mental stress and its physical consequences.
Regularly, scientists look into the virtues of yoga, because its benefits are praised by some 300 million practitioners in the world. And it is clear that studies often confirm the statements of many yoga enthusiasts. Thereby :
- Yogic practices ( breathing , meditation and postures) could increase the endogenous production (i.e. by the body itself) of melatonin (1) , also known as the “sleep hormone”. “. Melatonin increases the feeling of general well-being and promotes sleep.
- The practice of yoga in cancer patients reduced levels of stress, anxiety, depression and fatigue, while improving emotional and social functions and, more generally, the quality of life. (2) .
- Yoga could also be considered as a complementary treatment for psychiatric and neurological conditions, as patients report positive effects on their stress and well-being (3) .
- Scientists agree that studies on yoga therapy as a treatment for depressive states based, among other things, on regular yoga practice should continue, because they are encouraging (4) .
Science therefore confirms the possible beneficial effects of yoga to de-stress, soothe anxiety and regain a better quality of life .
More concretely, it is not difficult to observe the virtues of yoga on stress yourself , after only a few weeks of practice:
- Asanas , gentle but demanding postures, allow you to stretch . Thus the muscles are less tense, the body becomes more flexible and possible tendon and joint pains are less severe.
- Meditative practice allows a disconnection from stressful everyday situations. Moreover, the benefits of meditation are now widely studied and considered in the treatment of multiple pathologies, including stress (5) .
- Pranayamas , abdominal or diaphragmatic breathing exercises, allow you to breathe “deeply”, to open your rib cage well and thus, to compensate for the deleterious effects of the prolonged sitting position that most people are forced to adopt every day. Moreover, studies are looking at the benefits of breathing exercises to reduce anxiety (6) , de-stress (7) and regain better quality sleep (8) .
What are the best yoga postures to practice to de-stress?
Posture # 1 : The Lotus
Padmasana, or Lotus posture, is arguably the most well-known yoga position. It is in fact a preliminary posture, which allows you to anchor yourself, empty your mind and regulate your breathing. It is also essential to any yoga routine and helps to de-stress.
- Sit cross-legged, right foot on left thigh and left foot on right thigh. If the position is too painful, put your feet on the ground.
- The back must be straight, without bulging or hollowing out the lower back. The knees touch the ground. The head is in line with the body, leaning slightly forward, without the cervical bending. The hands rest on the knees, either palms up (hatha yoga) or hugging the knee (yantra yoga).
- You can adapt your posture by placing a cushion or a brick under your buttocks.
- Breathe fully. Inhalation begins in the perineal region, fills the stomach, abdomen, chest and throat. Exhalation is done in the opposite direction.
- Let the thoughts pass through you, without anchoring themselves in your mind.
- Adopt the posture for as long as necessary, until full consciousness.
Pose # 2 : The Warrior
Virabhadrasana, or Warrior Pose, is a great way to start a yoga session. Indeed it opens the rib cage, shoulders, stomach and pelvis. By acting in this way on the upper part of the body, it makes it possible to amplify breathing, while relaxing a body area that is often “curled up” and tense. Thus it helps to relax the body and therefore, to de-stress.
- Stand with your feet together, knees stretched, buttocks and abdominal muscles together. Your chin is parallel to the ground, your neck elongated, your spine as if drawn towards the sky.
- Raise both arms above your head and clasp your hands.
- On the inhale, turn your left foot slightly to the right, and your right foot more fully to the right. The heels should be aligned.
- On the exhale, turn the hips slightly to the right.
- On the next inhale, extend your right leg backwards, while the left leg bends at a right angle. The feet do not change position, the head maintains a neutral position (looking ahead) or tilts slightly back (looking towards the hands).
- Hold the pose for 30 seconds to a minute.
- Then return to the starting position, and perform the posture on the other side.
Contraindications: fragile knees or ankles, menorrhoea, pregnancy , hypertension, heart problems.
Posture # 3 : The Camel
Ustrasana, or the Camel pose, is also effective in de-stressing. Indeed, by relaxing the throat and chest , it allows you to free yourself from fear and stress, but also to “release” repressed words, by promoting the free circulation of prana (vital energy), and to let go.
- Get on your knees, legs on the ground, parallel and hip-width apart. The thighs are perpendicular to the ground.
- Place your hands on your buttocks, fingers down, while squeezing your elbows. Thus the shoulders are released and the chest open. Your belly is firm.
- Slowly bring the hips forward and open the chest emphasizing the backbend. Your gaze goes upwards, without the neck “breaking” (the neck is flexed). Then grab your heels with your hands, and push your chest up, arms straight.
- Hold the pose for a few breaths.
- On the last inhale, slowly come back up, placing your hands on your hips, pushing your chest forward and your neck up.
- Repeat 3 times, if desired.
Pose # 4 : The Stork
Uttanasana, or the Stork posture, is recommended against anxiety, but also against sleep disorders. In effect, it requires you to place your head lower than your heart, so that blood flow moves to the brain . In addition, it is excellent for softening the spine, strengthening the abdominals, toning the hamstring muscles.
- Return to the starting position of Warrior Pose.
- Inhale as you raise your arms to the sky. The column stretches upwards as much as possible, the buttocks and abdominals are mobilized, the feet are anchored to the ground.
- As you exhale, lean forward and rest your chest on your legs. Your belly “pulls” towards the knees.
- Put your hands on the ground. If you can’t, you will have planned to place a flat object (a book, a brick) in front of you.
- Gradually lengthen your legs by pulling the sit bones ( buttock bones ) and contracting the quadriceps and knees. Relax the posture by opening the chest, stretching the back and pushing the shoulders down.
- Hold the pose for several breaths. On the last exhale, slowly come back up, mastering the “hold” of each muscle.
Posture # 5 : Straight Leg Stretch
Supta Padangusthasana, or straight leg stretch pose, is also a yoga exercise to consider for de-stressing. Indeed it relaxes the entire lower part of the body: hamstrings, hip flexors, groins. It acts on the nervous system and lymph nodes, rebalancing vital and energy flows. Note that you will need a strap (a bathrobe belt can be quite suitable) to perform the posture.
- Lie on your back, facing a wall, and place both feet on it. Your feet are hip-width apart, your legs are straight.
- Your shoulders are placed on the ground. Your back is aligned on the same axis, as is your neck. Do not arch your lower back, but mobilize your entire bust.
- On the inhale, push off the wall of the sole of your left foot.
- On the exhale, bend your right leg, bring it back towards your bust and place the strap at the level of the arch of the foot. Hold it in your hands.
- Inhale again then, on the exhale, extend your right leg above you. It should form a right angle with the ground, while the right foot is parallel to your body.
- Hold the pose for one to three minutes.
- Then bring your right leg back towards your chest. Remove the strap. Stay like this for another 30 seconds.
- On the last exhale, lower your right leg to the floor. Go back to the starting posture and repeat the posture with the left leg.
Posture no . 6: The Child
Balasana, or Child’s Pose, is a “classic” of yoga. This is a simple posture to perform, which is perfect for starting or ending a yoga session. Exercise helps to de-stress because it slows the heart rate and soothes the nervous system, while encouraging self-care. The posture also promotes relaxation and sleep , as it is gentle and comforting.
- Sit on the floor, legs bent, big toes together, buttocks on your heels. Your back is straight, neither sunken nor bulging, without stiffness. Your arms hang along the body, without constraint.
- Inhaling, gently bend your chest forward, until your chest rests on your knees and your forehead rests on the floor.
- For the arms, two options: you can leave them along the body, hands behind you, or stretch them in front of you, reaching in front of you with your hands. Do according to the specific needs of your body and mind.
- Gently stretch your back, without lifting your buttocks from your heels.
- Hold the pose for as long as desired.
- On the last exhale, slowly come back up, without overstraining your back. Your belly is firm, your thighs gathered.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.