12/22/2020

Overcoming Stress and Anxiety with These Simple Yoga Movements

| | Tutorial Food and Health |

A yoga instructor on the online platform Connective and Yoga Vida, Sangeeta Vallabhan, in New York City tells of yoga movements that can help relieve our stress and anxiety, as well as feelings of sadness or anger.

"Move in a way that feels comfortable, without straining your body or your breath," he said, describing what yoga is. 

Before starting the following movements, make sure your environment is calm and accompanied by soft music, as reported by Health.com.

1. Seated Side Bend
Sit on a yoga mat or floor with your legs crossed. Place your right hand on the floor to the right side of your foot. Extend your left arm over your head, bending your waist to the right. Look up and hold for 3 to 5 breaths. Then change position with the other side.

2. Downward Dog
From a plank position, lift your hips back and up. Press your hands and feet to the ground as your hips continue to move up. The knees can be straight or slightly bent. Hold for 5 breaths.

3. Extended Side Angle
Stand with feet wide apart, right foot forward and toes pointing forward, left foot rotating about 45 degrees. Bend your right knee to 90 degrees, thigh parallel to the floor. Lean to the side, right arm to right thigh or right hand to the yoga block that fits outside of the right leg. Extend the left arm straight up or beside the ear, open the chest. Hold for 3 to 5 breaths. Repeat with the other side.

4. Triangle Pose
Stand with legs wide apart, right foot forward and toes pointing forward, left leg rotating about 45 degrees, knees straight. Lean to the side, right arm down and place your right hand on your right shin or on a yoga block that fits outside your right leg. Extend your left arm to the sky. Hold for 3 to 5 breaths. Repeat with the other side. 
 
Overcoming Stress and Anxiety with These Simple Yoga Movements
Photo by Elly Fairytale from Pexels

5. Warrior II
Stand with feet wide apart, right foot forward and toes pointing forward, left foot rotating about 30 degrees. Bend your right knee to 90 degrees, thigh parallel to the floor. Extend your arms to the sides, palms down, stretch your right arm forward and left arm back. Hold for 5 breaths. Then change the other side.

6. Side Plank
Begin by lying on your side, with your right hand under your right shoulder. Lift your hips to make a straight diagonal line from shoulder to hip to ankle, and extend your left hand. Hold for 3 to 5 breaths. Then change the other side.

7. Plank
Start in a push-up position, shoulders over wrists, making a straight line from shoulder to hip to heel. Straighten your torso, and hold it with your heels. Hold this position for 3 to 5 breaths.

8. Restorative Savasana
Lie on your back, with a towel or blanket rolled or folded and placed horizontally under the knees. Place a rolled towel or other blanket under your head. Close your eyes, relax your body. Maintain this position for 5 to 10 minutes.


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