Use this sequence to calm your nerves after a stressful day.
Mountain pose
This pose helps keep you in focus and places awareness on your feet being connected to the floor, which is very grounding.
1. Stand straight with your feet together.
2. Spread your toes out like a fan.
3. Distribute your weight evenly across both feet.
4. Lift the kneecaps by tightening the thighs.
5. Move your thighs back and tailbone in.
6. Straighten the arms, palms facing in.
7. Pull your shoulder blades back and lift the chest.
8. Keep your neck and shoulders relaxed.
9. Look straight ahead.
Hold for 1 to 2 minutes.
Focus points: Don’t just stand passively! Activate every part of your body, from your heels to your head.
Other benefits: Strengthens and tones the whole body. Improves alignment. Creates balance.
Upward hand pose
Not only is this standing pose good for relieving tension in the back, but it will give you a sense of lightness in life.
1. Stand with your feet hip distance apart.
2. Lift the kneecaps by tightening the thighs.
3. Roll your shoulders back.
4. Extend the arms forward and lift up.
5. Straighten elbows, wrists and fingers.
6. Relax neck and shoulders.
7. Keep your head straight and look forward.
Hold for 30 seconds to 1 minute. Repeat 3 times.
Focus points: Activate elbows on fingers and really open the chest.
Other benefits: Alleviates stiff shoulders and arms. Releases tension in the upper back.
Foot & big toe pose
This basic pose benefits the whole body and will teach you to be calm and patient.
1. Stand with your feet hip distance apart.
2. Lift the kneecaps by tightening the thighs.
3. Roll the shoulders back and lift the chest.
4. Bend forward starting at the hips.
5. Grab your big toes with thumb and first two fingers.
6. Look forward.
Hold for 30 seconds. Repeat 3 times.
Focus points: Keep legs strong and chest lifted.
Other benefits: Strengthen lower back and hamstrings. Tones belly. Improves digestion.
Downward facing dog
This pose calms the brain and will help relieve everyday stress.
1. Place palms on floor in front of you.
2. Step legs back one at a time.
3. Feet should be in line with hands.
4. Spread fingers and press palms down.
5. Stretch arms forward, keep elbows straight.
6. Raise your butt up to sky and move thighs up and back.
7. Lower heels to the floor, feet point straight.
8. Relax your head and back of the neck.
Hold for 30 seconds to 1 minute.
Focus points: Keep legs firm and elbows straight as you lift your derriere to the sky!
Other benefits: Relieves depression. Increases flexibility of hips, knees, and ankles. Calms the mind.
Child’s pose
Another brain-calming pose which we all need to keep our sanity intact!
1. Get on hands and knees.
2. Knees hip distance apart. Feet together.
3. Lean back and sit on your heels.
4. Extend arms and torso forward.
5. Rest your forehead on the floor.
6. Stretch arms out in front of you.
7. Press palms into floor and butt into heels.
Hold for 1 to 5 minutes.
Focus points: Stretch out your back. Relax your neck.
Other benefits: Calms nerves. Lowers blood pressure. Releases tension in neck, back, shoulders.
Upward facing dog
Chest-opening poses like this lift your spirits and help calm jittery nerves and agitation.
1. Lie on your stomach.
2. Bend elbows and place palms by your side (just below the breast).
3. Leading with chest and crown of the head lift upper body off the floor.
4. Press hands down firmly. Lift chest to ceiling, bring hips forward.
5. Lift hips off floor. Keep thighs strong.
6. Bring shoulder blades into back and open the chest.
7. Release your head back and look up.
Hold for 5 to 15 seconds.
Focus points: Keep thighs strong and knees lifted off floor. Bring shoulder blades in and open the chest.
Other benefits: Great for sciatic pain. Builds stamina. Strengthens arms and chest. Loosens stiff shoulders.
Chaturanga
Not only is this pose a great tummy and arm toner, but it invigorates the mind.
1. Lie on your stomach. Forehead on floor.
2. Bend elbows and place palms by your side.
3. Firmly press palms and feet into floor.
4. Lift legs, hips, chest and head off the floor.
5. Keep elbows close to ribs.
6. Keep butt in line with shoulders and heels.
7. Look forward.
Hold for 5 to 10 seconds.
Focus points: Maintain strong arms and legs to support torso. Keep ankles and feet strong.
Other benefits: Strengthens upper body, arms and wrists. Increases stamina. Invigorates the mind and body.
Child’s pose repeat
Repeat this calming stretch
1. Get on hands and knees.
2. Knees hip distance apart. Feet together.
3. Lean back and sit on your heels.
4. Extend arms and torso forward.
5. Rest your forehead on the floor.
6. Stretch arms out in front of you.
7. Press palms into floor and butt into heels.
Hold for 1 to 5 minutes.
Focus points: Stretch out your back. Relax your neck
Corpse pose
Deeply relaxes the entire body and soothes your sympathetic nervous system.
1. Sit on the floor with your knees bent, feet on the floor. Lean back on yoru forearms.
2. Slowly extend the right leg, then the left, pushing through the heels.
3. Release both legs, let feet drop to the side.
4. Lie back with your head resting on the back center of the skull.
5. Release the arms to the sides.
6. Turn the arms outward. Rest the backs of the hands on the floor.
7. Let the eyes sink to the back of the head.
Hold for 5 to 10 minutes.
Focus points: Breathe slowly and deeply, let a sense of calm relaxation envelope your whole body. Concentrate on loosening tensions.
Other benefits: Brings deep relaxation and serenity. Helps lower blood pressure. Reduces headache and fatigue.
Article source http://www.prevention.com
