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5 Yoga Poses To Beat Stress

If you are anything like me- you need stress busters and fast! I’ve enlisted Melissa, from Rumi Yoga Wear, to take us through 5 yoga poses to beast stress. Let’s get bendy

Melissa Chu, qualified Yoga teacher: Originally from San Francisco, California, the concept of Rumi Yoga Wear evolved from my passion for music, art and yoga, and through sharing experiences with the fitness and wellness community. It was clear to all of us that the powerful personal connection that we bring to our yoga practice was not reflected in the yoga apparel available. Our practice goes beyond the mat. For us, yoga is a lifestyle, and every facet of our passion should inspire positive energy and self-expression. We all wanted modern yoga wear designed with more comfort, color, and fun in mind. We were seeking high-quality performance pieces that feel amazing, fit beautifully and move seamlessly and fashionably from the studio to the street. Rumi quickly became a reality.

Motivated to deepen my spiritual practice, I travelled to India and became a certified yoga instructor in January 2014, achieving my RYT 200. Beyond yoga, I find everyday inspirations in nature, fashion and fitness. I hope you, too, will be inspired by Rumi’s thoughtfully designed yoga wear collection for wearing on—or off—the mat.

 

  1. Eagle Pose (Garudasana)

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This pose requires you to concentrate and focus the mind to a single point, which is an excellent stress management tool. It can also help to free up tightness in the shoulders and hips, which are common spots for emotional tension to accumulate.

 

Steps:

  1. From Tadasana, take feet hip-width apart, arms wide. Bring the right arm over the left.
  2. Bend the elbows and bring the palms together. If that’s too strong, back of the hands touch.
  3. Shift the weight to the four corners of the right foot and bend the knees a little.
  4. Lift the left thigh up and over the right thigh. If your knees are okay and you can hook the toes behind the right calf, do so; otherwise, leave the foot where it is (anatomically, not everyone can do this, so please don’t force it).
  5. Engage the core and start to sink the hips down while maintaining length in the spine. Keep your gaze firmly on your focal point and make sure the breath flows effortlessly.
  6. To come out, slowly begin to unwind and return to Tadasana. Repeat on the other side.

 

  1. Standing Forward Fold (Uttanasana)

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Uttanasana can help quiet a busy mind, balance the nervous system, and promote feelings of calm and peace. Energetically, it helps balance the sacral chakra which when overstimulated, can contribute to fluctuating and excessive emotional energy.

 

Steps:

  1. From Tadasana, bend the knees, slightly engage the core, and hinge forward from the hips, placing the hands in front of or alongside your feet.
  2. Shift the weight onto the balls of your feet and feel the sit bones lifting up toward the ceiling. For tight hamstrings, you can keep the knees bent to protect the lower back. Otherwise, lengthen through the backs of the legs while keeping the weight in the balls of the feet.
  3. Take hold of each elbow with the opposite hand and soften around the eyes, jaw, neck, head, and mind.
  4. You can hold for a few breaths, or longer if you feel comfortable. If you have low blood pressure, take your time coming out of the pose.

 

  1. Child’s Pose (Balasana)

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Child’s Pose is one of the most soothing poses for the adrenals, so practicing this pose regularly can be like a giant hug, bubble bath, and bowl of soup all in one package!

Steps:

  1. From hands and knees, take the sit-bones back over the heels and your hands out in front of you. Slowly fold your torso forward until your eyebrow centre rests on the mat.
  2. Your big toes touching, either have the knees together or separate the knees wider than your hips.
  3. Arms are traditionally resting back alongside the body, palms up, but you can stack your hands and forearms and rest your head there if that’s preferable.
  4. If your hips or butt aren’t touching the heels, you can place a cushion in between so you can let go and relax. Stay for at least 10 breaths and let go as much as you can with every exhale.

 

  1. Legs Up The Wall Pose

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This pose is fantastic for people who have jobs that require being on their feet. This gentle inversion promotes total body relaxation because it activates the parasympathetic nervous system, which slows your heart-rate and stimulates digestion.

 

Steps:

1. Sit next to a wall with your legs straight out in front of you. Lie gently onto your back and engage your core to lift your legs onto the wall, with the      bottoms of your feet facing toward the ceiling and the backs of your legs grazing the wall.

2. Place your palms out to the side for support. Release your head and neck onto the floor, breathing deeply throughout the duration of the pose.

3. Try holding Legs Up The Wall for 2 to 5 minutes; if your legs start tingling, move out of the pose.

5. Seated Forward Bend

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Steps:

  1. Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press actively through your heels. Rock slightly onto your left buttock, and pull your right sitting bone away from the heel with your right hand. Repeat on the other side. Turn the top thighs in slightly and press them down into the floor.
  2. Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. If possible take the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if this isn’t possible, loop a strap around the foot soles, and hold the strap firmly. Be sure your elbows are straight, not bent
  3. When you are ready to go further, gently lengthen the front torso into the pose, keeping your head raised. The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last.
  4. With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor. Stay in the pose anywhere from 1 to 3 minutes.

Is yoga your thing? Which style do you practice?

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