Blessings and welcome back! Glad to “see” you and I trust you are having a peaceful and productive day
Have you ever been in the situation where you know you have to complete a project yet you struggle to start and do everything else but the one thing which you are supposed to do?
To achieve goals you need a clear-head. Yet given the multitude of roles you lead, it is easy to lose focus and spend time rushing around, getting stressed-out and doing everything all at once and end up not doing anything productive.
In today’s post we will look at 5 simple yoga poses you can practice safely at home to stop you stressing-out and getting tired and exhausted in the process. Once your mind feels calm and body stress-free it is easier for you to refocus, concentrate and do more with less effort.
Life Can Be Hard When You Are Tired And Stressed
It is easy, especially if you are a busy working mum, to put your needs at the bottom of the list as you try to be all things to all people.
Yet, when you learn the value of “saying no” and carve out focused time for your personal, social, health and economic goals, life flows, you are productive, positive and best of all on point.
Like you, I have loads of moments where I lose focus, over-commit and just run around chasing my tail. It isn’t funny and as a yoga teacher with three teen daughters I really ought to know better! But as my teacher reminds me we are all works in progress…
Five Easy Yoga Relaxation Exercises To Reduce Tension
Here are five easy yoga relaxation exercises you can practice comfortably at home without too much fuss and time out of your busy schedule. You can either do the sequence or just choose your favourite ones. As with all exercises, be patient and gentle as you breathe through the poses
1. Relax On Your Back – The Corpse Pose
This is the most traditional method of yoga relaxation.
a. Lie on your back with your arms at a few inches from the sides of your body, palms facing upwards.
b. Have your legs hip distance apart and allow your ankles and toes to fall out to the side.
c. Make sure your lower back is flat on the floor. Sometimes it helps to straighten your back by having your feet flat on the floor, knees up and then slide your buttocks as close as possible to your feet, before slowly straightening your legs back along the floor.
d. If you have back ache keep your knees up with your feet flat on the floor or you can roll a folded up blanket and place it under your knees.
e. Gently close your eyes and relax your jaw, your shoulders and neck. Make sure your chin is tucked in. Focus your awareness on your breath, breathe in and out through your nose and gently take 3 – 7 rounds of deep abdominal breathing.
f. Just allow your body to relax and sink further into the ground with each out breath. Stay here, focusing on your breath flowing through your body for at least 10 minutes
2. Legs-Up-The-Wall Pose
a. Lie on a soft blanket or yoga mat on your right side with your buttocks against a wall.
b.Roll on your back and stretch your legs up the wall. Keep your buttocks against the wall and lie with your back on the floor and your legs elevated against the wall.
c. Keep your legs together. Breathe slowly and deeply and feel your back relax and release into the floor, whilst gently stretching your heels up the wall away from your hips. Take 10 – 30 deep steady breaths.
d. To come out of the pose, slowly roll to your side as you lower your legs to the ground.
3. The Mountain Pose/Tadasana
a) Stand with your feet either hip width apart or it is more comfortable, for you, have the big toes, inner ankles and inner heels touching. Spread the weight evenly over the feet. Wiggle and stretch your toes and return them back to lay flat on the floor.
b) Breathe in and slowly breathe out through your nose and feel your spine lengthening. Feel your chest expanding as you “lift up” the front of your body. Allow your arms to hang down the sides of the body with the palms facing the legs, fingers gently extending towards the floor.
c) Relax your shoulders; allow your shoulder blades to slide down. Relax your face, lengthen the back of your neck and look straight ahead with a soft gaze, or you can close your eyes.
d) Really allow your breath to float down to your feet and feel the soles of your feet connecting with the floor. Keep your belly soft.
e) Stay steady in this pose for 3 – 10 rounds of deep abdominal breathing.
f) Slowly come out of the pose and return to your everyday breath.
4. The Triangle Pose
Although not a strict relaxation pose, the Triangle pose helps to increase your balance and concentration. It stretches your spine, hips, arms and shoulders. As you stretch your chest expands and opens creating space for deeper breathing which helps to release tension and stress in your body.
a. Stand up straight and tall, feet about 3 ½ feet apart, feel your feet connect with the ground. Keep your legs straight, feet facing forward, toes turned in slightly to centre.
b. Turn your right foot directly out to the side. Keep your spine straight. Straighten your arms out shoulder height across from your shoulders.
c. Exhale and reach down to rest your right hand on your right leg. Keep your chest open as you breathe slowly and deeply.
d. Breathe in and straighten your left arm straight up in the air. Turn your head and look up at your left hand.
e. Breathe slowly and deeply for 3 – 5 rounds. Feel your breath flow from the tips of your fingers to the soles of your feet, breathe into the back and side ribs.
f. Make sure you keep your hips in alignment.
g. Relax and slowly lower your left arm. Return to mountain pose, tune in and repeat on the other side.
4. Extended Child Pose
a) Start in a kneeling position, sitting back on your heels. If this feels uncomfortable, place a folded blanket or pillow between your buttocks and your heels.
b) Breathe out and slowly lower your body forward until your head touches the floor. If your legs or back are stiff and you find it difficult to place your head on the floor without your hips coming up, make a fist with your hands, place them one on top of each other and rest your forehead on the top fist. If your stomach feels uncomfortable or gets in the way, just spread your feet apart.
c) Keep your buttocks on your heels. Stretch your arms out in front of you.
d) Each time you breathe out let your chest go closer to your knees. Keep your shoulders relaxed and take your arms back so your hands are close to your feet.
e) Stay in this position for 10 – 15 rounds of deep breathing.
f) Gently breathe out, slowly kneel up again and be aware of how you feel. Stay still for a few more moments before you get up from this position.
Aim to practice these poses once a day for the next three days. See how you get on and let me know what difference doing them makes to you.
I look forward to hearing from you.
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Take care and have a wonderful stress-free day.
Images, with thanks-myyogaonline and lululemelon athletics, Yo Geek Mami,