Sometimes the demands and stresses of modern life can feel overwhelming and difficult to step away from. Whether it’s notifications requiring immediate attention or anxiety about bills and the cost of living, there’s something most people feel stressed about every day.
The important thing is having ways to manage that stress so you’re not carrying it with you—because living with chronic stress can increase the risk of health conditions and reduce overall wellbeing.
Yoga teacher and founder of Recoupia, Maylen Arroyo, says that yoga is effective for managing stress.
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She tells Fit&Well that yoga can relax the mind and release physical tension, giving you an opportunity to reset from a stressful event or regulate yourself after a busy day.
“Yoga releases tension stored in the body through relaxed movement, mindful breathing and stillness,” she says.
“Intentional, slow breathing triggers the parasympathetic nervous system—the part of the brain [and body] that tells it to relax and recuperate.”
She adds that, by connecting to the body and breath, yoga fosters an awareness of the moment that helps interrupt the cycle of racing thoughts, which can help you calm down when you’re feeling overwhelmed.
“Just five minutes of yoga a day can allow you to get in touch with how your body and emotions are feeling, and build from there,” she adds.
Next time you are feeling stressed, take 10 minutes away from your phone and try these three gentle yoga poses.
Let us know in the comments below how they make you feel.
1. Child’s pose (balasana)
Hold: 5 breaths
“The simplest and most comforting method to calm the body and mind is through child’s pose,” says Arroyo. “It gently stretches the back, hips and shoulders, and calms the nervous system.”
How to do it:
- Start on your hands and knees. Bring your big toes together and then widen your knees.
- Sit your hips back toward your heels and gently move your hands forward.
- Rest your forehead on the floor or on a block or pillow.
- Allow your chest to soften toward the floor, stretching a little further as you breathe deeply.
- Remain in the pose for at least five slow, deep breaths through your nose, or longer.
2. Legs up the wall (viparita karani)
Image credit: Maylen Arroyo
Image credit: Maylen Arroyo
Hold: 2min
“This is a remarkably soothing, reparative pose, particularly after a long day,” says Arroyo. “Moving the legs upward helps with circulation and tells the body right away to slow down.”
How to do it:
- Sit with one side of your body against a wall and your legs outstretched.
- Gently swing your legs up the wall and push your hips close to the wall as possible.
- Let your arms rest by your sides, palms facing up or down, or place a hand on your belly and chest.
- Hold the pose for a few minutes or as long as you like, breathing slowly and intentionally.
- To come out of the pose, gently reverse the movement and return to a seated position.
Trainer tip: “Focus on breathing diaphragmatically through your abdomen to stimulate the parasympathetic nervous system—the part of the nervous system that facilitates rest and relaxation,” says Arroyo.
3. Standing forward fold (uttanasana)
Hold: 5 breaths
“Forward folds are grounding and release tightness in your back and neck,” says Arroyo.
How to do it:
- Stand upright with your hands by your sides.
- Inhale as you sweep your arms overhead.
- Exhale as you hinge forward from your hips and fold your upper body over your legs, stretching your hands down toward your feet.
- Keep your knees slightly bent to support your back.
- Hold the pose for five slow breaths.
- Reverse the movement to slowly come back to standing upright.
Trainer tip: “Soften deeper into the pose with each breath, releasing tension without adding pressure to your position,” says Arroyo.
Maylen Arroyo is a certified holistic wellness coach and yoga instructor based in the Greater Seattle Area, serving clients worldwide in English and Spanish.