Yoga is ideally very helpful for a healthy lifestyle as it works not only on the body but also on the mind and the spirit. Yoga is stress reliever and also helps us to be fit and healthy. Strenuous physical exercises combined with breathing, relaxation and meditation techniques are just what you need to relieve high stress. Here are some of the basic yoga steps which can work as the real stress buster for you.
Sit a few inches away from the wall with your legs crossed. “Walk” your fingers up the wall, stretching from the lower back. Broaden your shoulders by separating and lifting your shoulder blades. Keep your throat and neck soft. Don’t tense your shoulders, just lift them. When you think you have gone as high as you can, rest for a moment while your body adjusts to the pose, then walk your fingers a little higher. Rest and repeat this according to your body stamina.
Upward Arm Stretch
Sit in a chair facing the wall. Place your hands on the wall as high as possible and walk your fingers higher up the wall, stretching from your lower back. Broaden your shoulders by separating and lifting your shoudler blades. Keep your throat and neck soft. Don’t tense your shoulders, just lift them. Once you think your fingers are as high as they can be, rest for a moment in that position so your body can adjust, and then walk your fingers higher.
Chair Lower Back Stretch
Sit in your chair and widen your legs so they are wider than hip distance apart. From the hip crease, bend forward and allow your entire body to relax. Drop your head and completely relax your neck. If you are not completely comfortable, try putting a rolled blanket or towel at the hip crease and lean over again. Hold this pose as long as you like. With each exhalation, allow your body and mind to relax a little bit more. Sit up on an inhalation, pause for a few moments, and try again.
Knees to Chest
Lie on your back, bring your knees into your chest, and hug them. If you like, you can gently rock from side to side. Breathe deeply into your lower back and with each exhalation, allow your entire back to relax just a little bit more.
Right Angle Pose
Standing very close to the wall, place your hands on the wall at waist height, shoulder distance apart. Walk back until your torso is perpendicular to the wall and your legs are directly under your hips. Extend your arms by firmly pressing your hands into the wall, as though you want to topple it. Go ahead, try to push it over. Extend your spine to its maximum length, and work on straightening your knees and elbows. Hold for 30 to 45 seconds. To release the stretch, step toward the wall.
Roll up a blanket or thick towel. Lie down with the roll placed under your upper middle back. If you would like, use a pillow or a folded blanket under your head. Close your eyes and relax. Stay in this position as long as you like.
— C. Gopal, Yoga instructor, Gandhi Gyan Mandir Yoga Kendra