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Fitness Fix of the Month
Yoga poses for stress relief
Yoga has been around for centuries, but its ability to calm the mind, body and spirit has never been more useful than in today’s modern, often hectic world. This month’s Fitness Fix focuses on yoga poses that are particularly beneficial for alleviating stress and tension.
Check with your doctor if you have any medical conditions that might affect your current health and wellness program. Practice yoga in a quiet space; wear loose, comfortable clothing; refrain from eating two hours before practice; use a yoga mat; and have a folded thick blanket nearby to use for certain poses. And remember, yoga is all about breath, so make sure to breathe in and out slowly and deeply as you practice the poses.
Adho Mukha Viransana – Child’s Pose.
Kneel on the floor and allow your big toes to touch. Separate your knees hip distance apart or wider and slowly reach back, placing hips to heels. Soften your arms out in front of you, shoulder distance apart and palms down. Your forehead should touch the floor; if it doesn’t, rest your head on your folded blanket. Soften your belly and stay in the pose for two to five minutes, with eyes closed.
May counteract breathlessness, reduce hypertension, and relieve tension in head and neck.
Biralasana – Cat Pose/Bitilasana – Cow Pose.
Start on your hands and knees, with your wrists under your shoulders, fingers spread wide and knees under your hips. Inhale and concave your back, moving the breastbone forward and raising the tailbone up. As you exhale, round your back, tuck the tailbone under and allow your chin to point toward your chest. Repeat this sequence 10 more rounds.
Brings awareness and flexibility to the entire length of the spine. Moves spinal fluid through the spinal canal and releases tight vertebrae.
Adho Mukha Svanasana – Downward Facing Dog Pose.
Begin on your hands and knees. As you inhale, lift your knees off the mat and raise your hips up and back. Straighten your arms and extend the backs of your thighs back as you lift your hips and buttocks higher. Your fingers should be spread wide and your chin reaching toward your chest. Keep stretching the heels toward the floor. Practice for five to 10 deep inhalations and exhalations.
Eases arthritic pain and releases stiffness in the back and hamstrings. May assist to relieve anxiety, tension and depression.
Jathara Parivartanasana – Twisted Stomach Pose.
Lie on your back and bend your knees so feet are flat and tailbone is relaxed on the floor. Slide your arms on the floor up to shoulder height, with palms facing up. As you inhale, bring your knees up together toward your chest, and as you exhale, release your knees to the right side. Stay here for three to five inhalations and exhalations, then inhale while you move your knees to the center, pause for a breath or two, and exhale while you move your knees to the left.
Repeat each side two or three times. Tones the abdominal muscles, creating a stronger lower back, improving digestion and relieving stress.
Viparita Karani – Legs Up the Wall Pose.
Sit with right hip against a wall, with knees bent, feet flat on the floor. Slowly begin to move back on your hands, as you walk your legs up the wall above your hips. Your legs are hip-distance apart, with your entire leg up the wall as your back remains on the floor. Keep the buttocks close to or against the wall. Shoulders and head rest on the floor, with your nose lined up above the navel and arms released by your side, away from the body, palms up. Hold for five to 10 minutes. Note: Refrain from this pose if you are menstruating.
A restorative inversion that allows the body to release pain or swelling in the legs. Creates balance in the body and mind, and nourishes the heart and brain with a fresh supply of blood flow.
Yogamudra – Sealing Pose.
Move to a comfortable seated position, with the legs crossed, right leg folded in and left heel in front of the right. Move your hands behind your lower back, and hold onto the left wrist with your right hand. Inhale slowly, extend the spine upward and exhale, folding forward and bringing your forehead toward the floor. Remain in the pose with eyes closed for 10 to 20 breaths.
This pose seals the yoga session, and is practiced at the end. Mudra means to seal or lock in energy. This pose quiets the mind and is a good preparation pose for meditation.
Poses demonstrated by Terri Hurley Wong, registered yoga teacher and owner of Astarte Yoga in Farmington. Wong became dedicated to the continual study of meditation practices and physical yoga poses following a spiritual journey to India in 2000. She is an active member of the Yoga Association of Greater Detroit and the International Association of Yoga Therapists.