5 positions to relieve anxiety and stress

With yoga postures, in addition to relieving stress and anxiety, we connect with ourselves while we gain flexibility and joint aches and muscle fought. Among the techniques to relieve anxiety and stress we encounter a series of yoga postures that allow us to channel negative energy to deal with this problem.

Today many professional medical centers and are recommending alternative practice this type of physical activity in order to ease tension and reduce negative emotions.

Its main advantages are due to the concentration and physical demands required, which favor the reduction of cortisol and correction of breathing and body posture. Added to this is shown that movements improve joint health and participate in the prevention of heart disease and diabetes. Best of all is that you can practice from the comfort of home or some free office space.

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1. Energizing Breathing

The energizer breathing or Kapalabhati Pranayama is one of the exercises to purify the airways and stimulate metabolic activity.

It is a technique of deep breathing with relaxed abdomen and a forced exhalation in which the abdominal muscles contract. Through breathing it decreases the stress and clears the mind.

How to do it?

• Sit on a mat in cross-legged position with your back straight.
• Put your hands on your knees and relax your face.
• Immediately release the abdomen so that the inhalation starts naturally and passively.
• Produndamente Inhale through the nostrils, and little by little the abdomen expands.
• Exhale with a strong contraction of the abdominal muscles.
• After finishing each exhale, make a new inhalation.
• Repeat ten times.

2. Balasana or child’s posture

The balasana or posture of the child is a stretching exercise that controls the tension in the back and neck.

It is done with a slow breathing helps reduce anxiety and stress-related problems. For the effort involved it is convenient to do it on a mat or comfortable surface.

How to do it?

• Get on your knees and bend forward, so that the front is on the table or mat.
• Place your arms at your sides with palms up beside his feet. You can also choose to stretch them over the head.
• Breathe deeply, concentrating in the pose for 30 seconds.

3. Uttanasana

It is very likely that some of your routines you made a stretching exercise column tilt forward. The uttanasana is a modified version of the same activity, which seeks to soothe muscle tension and channel bad energy.

How to do it?

• Inhale and extend your arms above your head.
• Exhale and bend forward, contracting the abdomen and keeping your back and legs straight.
• Place your hands to the sides of the feet keeping all fingers in a row.
• He directs head to toe and make an effort with the quadriceps to stretch my legs.
• If you feel too much stress you can bend your knees slightly.
• Hold the pose for 30 seconds and increase it up to a minute.
• Carefully back to the starting position.

You may also like to read another article on AnxietyReduction: Feeling powerless in anxiety and frustration

4. Downward Facing Dog

Its original name is Adho Mukha Svanasana and is in a position that heats almost all parts of the body. In yoga it is used to tone the nerves of the spine and improve circulation of blood from the lower body to the head. With its continued practice reduces stress and anxiety symptoms controls; also it strengthens muscles and joints.

How to do it?

• Ponte on four supports, with width apart hips and hands as a fulcrum foot.
• Supports the metatarsals and stand in downward facing dog.
• Avoid arching your back too much back because it may cause injury to the muscles.
• Lift the ribs to give him more firmly on the shoulders and spine.
• Push your tailbone toward your heels and pressed through the inside and outside of the foot.
• Hold for 20 seconds and rest.

5. Push Back

This type of push-back is more comfortable if done with an exercise ball. With this correction is facilitated and posture problems are controlled circulation, anxiety and stress.

How to do it?

• Sit on the ball with the comfortable spine and stretched.
• Use your feet as support for maintaining balance.
• Lie back on the ball and make a natural curve in the spine.
• Keep your arms on either side of the ball or put them on his head to the ground.
• Push yourself on the feet and lands on the palms.
• Keep a few seconds, breathing deeply and allowing the spine to lengthen.

By practicing regularly all these positions can keep the streak stress and anxiety, but also increase your flexibility and joint health.