My 10-minute Yoga Routine to reduce stress
Before I start – please make sure that you only follow this routine when you are not having any pre-conditions which do not allow you to practice!
To feel good and be relaxed is something many of us need, but as we are all unique, we all have a different picture of what is relaxing
The below yoga poses promote relaxation in your body, mind and soul. It may not work directly if you never practiced yoga before but it surely will after a while. All in life needs time and if we expect the less we will be rewarded.
I love to have a silence surrounding me when taking these ten minutes for myself, which means a quiet place and some incense scent in the air, sometimes relaxing music in the background or essential oil on my wrists.
To create your own place is limitless – you do what you like and then roll out you mat with the intention of going into a calm space for the next ten minutes.
Enjoy!
1. Easy Pose (Sukhasana) with Forward Bend
(2 minutes)
How to do the pose
Sit in Easy Pose, cross your shins with your right shin in front. Raise your arms above your head and lengthen your spine with a deep inhale and then bend forward on your exhale all the way down to the floor. Stay and hold for one minute while breathing deeply. Lift yourself up in a seated position and change the position of your shins, put the left shin in front. Again raise your arms above your head and lengthen the spine with a deep inhale. Put your hands on the floor, then straighten both legs into a Standing Forward Bend. Now again bend forward on your exhale all the way down to the floor. Stay and hold for one minute while breathing deeply.
This is a very simple yet so relaxing way to reduce stress, tension and worries. It is also a wonderful practice before bedtime to end your day at ease.
Benefits of the pose are:
Calms the brain and centers the mind. If you support your head (rest it on a pillow or block), it can help you to ease neck and back pain. Folding forward balances body, mind, and spirit.
2. Wide-Legged Standing Forward Bend (Prasarita Padottanasana)
(1 minute)
How to do the pose
Your feet are parallel to one another and you can place your hands on your hips. Inhale deeply while lifting your chest. When you exhale bend forward from your hip as far as you can but keep your back straight. Now you can place your hands on the floor or on a block. If you want variations you can also interlace your fingers behind your back and move them towards the floor (like this you add a bit more pressure on the forward fold). Hold this pose for one minute, breathing deeply in through the nose, releasing the breath through your open mouth. When you are ready roll up the spine slowly back into a standing position. Or you get out of the pose the way you went in, place your hands on your hips, engage your core and lift up into a standing position.
Benefits of the pose are:
A calmed min. I can be a wonderful relief from stress, anxiety and mild depression. You lengthen your spine which may relief mild backaches. The blood flow into your brain is increased. Any tension in your neck and shoulders is released a bit, especially when you can rest your head (if you don’t reach the floor you can use some yoga props as support).
3. Eagle (Garudasana)
(2 minutes)
How to do the pose
The easiest to start with in this case is mountain pose (Tadasana). Once grounded and steady you inhale and lift the right foot. Place the right leg over your left leg (thigh). Then you wrap your right foot around the left ankle, the right toes on the inner side of the left ankle. The right shin touches the left calf. Breath calm and balance. Once you are balanced you can lower the hips. The arms next. Start with bending your elbows and place the left elbow on the right upper arm close to the elbow joint. Now you can move your hands together. The palms of both hands should face each other. Keep the balance in garudasana is easier if you focus on one certain point (a spot on the wall, a candle, whatever you choose is fine). Your back should be straight and not rounded. Remain in this pose for a couple of deep breaths (if you manage 30 seconds it is perfect for a start). You can release and come back into a standing position. To balance your body repeat it now with the other side in the same way.
Benefits of the pose are:
Garudasana is a twisting pose and therefore detoxifies your body. Your kidneys are flushed and blood is circulated to your reproductive system. The joints are filled with fresh blood. And of course the balance of your body is improved which also enhances concentration.
4. Side stretch
(2 minutes)
How to do the pose
We start for the side stretch sitting in easy pose which means you cross your shins, widen your knees and slip each foot beneath the opposite knee. Relax the feet, so that their outer edges rest comfortable on the mat. Now you place the right hand on the floor next to you with your elbow slightly bend. Reach your left arm up and over the head and lean to the left side. Make sure that you don’t shift your whole weight but still are seated nicely, your hips grounded. Hold for one minute and then switch to the other side. Repeat and hold as well for one minute.
Benefits of the pose are:
This pose is very soothing and relaxing. You neck, shoulders and back receive a gentle stretch. It can help you to relax your mind and also relieves stress and anxiety.
5. Corpse Pose (Savasana)
(3 minutes)
How to do the pose
This is the easiest to explain and for many the hardest to stay in. Just lie flat on your back, legs straight, your arms are laying on your side. Your feet can fall naturally to the side. For your hands, if you need to ground yourself let your palms face the floor. If you are open to receive then rest your hands with the palms facing up. Your head rests, close your eyes and release tension in your body by feeling into all parts of your being. Let your breath come naturally. Nothing is forced in this pose.
For this 10 minute sequence I added 3 minutes only, but you can stay as long as you like in Savasana and enjoy it fully.
Benefits of the pose are:
Savasana can help to relieve a mild depression as well as high blood pressure, headaches and insomnia. It can calm your nervous system which results in a release of stress and an ease in your body, mind and soul.
Your body is magic, be gentle and treat it as such.
Lena Kraima
