#EmCasa: Reduce stress with Yoga
Nowadays, especially for people who live in big cities, the routine is increasingly chaotic. Countless appointments come when we least expect it and, when we realize it, we are already behind with our schedule.
In addition, factors such as traffic, noise pollution and the large number of people in the same place and being charged with professional goals increase our stress levels.
But to have quality of life, we need to find ways to reduce the stress of our daily lives. And for that, yoga can be a great ally. There are many poses in this modality that are designed to reduce stress and anxiety. Today, you will learn to perform five of them. Come on?
1 – Stork Pose or Padahastasana
The Stork Pose stretches the entire spine and neck, legs and hip muscles, and relaxes the shoulders. As the head is down in this position, blood flow to the brain is increased, which helps with relaxation – pay attention to holding this position for just a few seconds. If left too long, too much blood in the brain can cause dizziness.
To do the stork pose, stand up and place one leg next to the other so that your feet are touching and aligned (the heel of your left foot should touch your right foot, as well as your first toe). Bring your head very close to the floor until your palms touch the floor. Let your shoulders relax and look at your legs to keep your neck free of tension. Remember, the goal is to keep your knees straight and your palms flat on the floor, but respect your boundaries. To reduce stress, the important thing is to stay comfortable and stretch. Inhale through your nose and exhale through your mouth throughout the exercise.
2 – Tweezers Pose or Paschimottanasana
The pinch pose is done in a seated position, with the legs stretched out next to each other. Always keeping the spine straight (that is, elongated) and the shoulders relaxed - when we are tense we tend to leave the shoulders close to the ears, tense, relax to keep them in line with the collarbone, put your hands on your feet.
The main objective is to do the movement with the elongated spine. It's no use touching your feet if your spine is rounded. Then, focus on bringing your chest and belly to your legs. Despite the difficulty, try to relax in this position. Remember the breathing from the previous position, which must be repeated in all exercises.
3 – Downward Facing Dog Pose or Adhomukha Svanasana
The downward facing dog pose is very relaxing, as well as working various muscles, such as the abdomen, thighs and arms. It's a great position for those looking to relax and lower their stress and anxiety levels. To perform this posture, stand with your spine elongated (it is worth emphasizing that the hip region should not be turned upside down or tensed forward).
Following the breathing movements of the other exercises, bend your body forward until your palms are on the floor – keep your arms apart so that one is exactly in line with your shoulder, and your legs should be in line with your hips and your hands. . Always look at the floor and keep your knees and elbows straight. Unlike the first position, in this one your torso should not touch your legs.
4 – Corpse Pose or Savasana
The corpse posture, despite the unattractive name, is the easiest to perform and, due to its low complexity, it is usually the most relaxed. It's great for controlling the speed and intensity of your breathing, which in itself helps reduce stress.
In addition, it brings the feeling of tranquility and, with the eyes closed, it is possible to meditate. To do this, lie on your back and make sure you are comfortable – you can rest your head on a thin pillow if you feel the need. Keep your arms and legs straight and loose. Relax each part of your body, focusing on each part, in order: toes, legs, hips, spine, belly, arms, shoulders, neck, forehead, eyes, tongue and jaw. At all times be focused on your breath.
5 – Postura Fácil or Sukhasana
Following the same line as the previous pose, Sukhasana is easy to understand and perform, so it's a great position to relax. It is important to keep your spine straight and elongated. This position, in addition to reducing stress, corrects posture and strengthens the hip, spine and abdomen, which must be kept contracted.
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Sit down and cross your legs. Keep your spine elongated and place your hands on top of your knees, lightly. Keep your eyes closed and just focus on your breathing.
