Three yoga postures to help reduce stress and restore balance
Conversations around mental health have amplified amid the coronavirus pandemic, as people adjust, or do not, to a new, socially distant work-life model. Exercising, as outlined in the lead story on this page, can go a long way in improving mental well-being. Yoga, too, is proven to be a powerful way to support your mental health.
Yoga works on the body, breath and brain to create a sense of holistic well-being. The poses stretch, strengthen and lengthen the body, helping to release built-up tension, leaving you feeling lighter and calmer. Smooth, rhythmic breathing can reduce anxiety. When we slow the inhale and lengthen the exhale, the body and mind move from the fight or flight state into the rest and digest state.
Yoga also increases the level of gamma-aminobutyric acid (Gaba) in the brain, a chemical that helps to regulate nerve activity. So as you move, stretch and breathe, your brain starts to calm down. Focusing on your practice generates a sensation of centredness and balance.
There are many postures and breathing techniques that move you from the sympathetic nervous system to the parasympathetic nervous system, so even a short practice, when done regularly, can improve mood, reduce feelings of stress, anxiety and depression, and restore balance. Here are three asanas to try.
Box breathing, also known as square breathing. When you feel overwhelmed, anxious or disconnected, this breathing exercise steadies you by supporting a gentle shift into the parasympathetic nervous system. Close your eyes. Inhale slowly and deeply through your nose. Count steadily to four in your head. Feel the air enter your lungs. Take a moment at the top of your inhalation. Then count to four as you exhale. Continue this for several rounds. When you get into the rhythm, you can hold your breath for a count of four.
Fish Pose increases the flow of thyroid hormones in the blood, which makes us feel lively and energised. It also enhances melatonin, which contributes to a sound and restful sleep.
Lie on your back with your legs extended and hands relaxed alongside your body.
Place your hands underneath your hips, palms facing down. Bring your elbows closer towards each other.
Inhale, press your forearms and elbows into the floor and lift your chest to create an arch in your upper back. Lift your shoulder blades and upper torso off the floor. Tilt your head back and bring the crown of your head to the floor.
Keep pressing through your hands and forearms. There should be very little weight pressing through your head. Keep your thighs active. Press outwards through your heels. Hold for five breaths.
To release the pose, press firmly through your forearms to slightly lift your head off the floor. Then exhale as you lower your torso and head to the floor. Draw your knees into your chest for a few breaths, and then extend your legs and rest.
Downward-facing dog is a common posture and gentle inversion that restores energy as it brings oxygenated blood to the upper body and calms the mind.
Start on your hands and knees, with your palms grounded and the middle fingers pointing forward.
As you exhale, lift the hips towards the ceiling and rest on your feet. Relax your neck and gaze towards your knees.
Draw the elbows in towards each other and rotate the shoulders to bring the armpits parallel to one another.
Slightly bend both knees, elevating the heels. Then press down through the palms and lengthen the sitting bones up towards the ceiling, creating a V shape.
Continue to work down evenly through the palms, lifting the sitting bones to the ceiling. Gently direct your stomach towards your thighs, while simultaneously drawing the front of your ribs in towards your spine.
Take five to 10 smooth and easy breaths here.
Yoga should always feel good. If any of the practices feel uncomfortable, stop. Always work within your range of movement and ability and, if you have any medical concerns, talk to a doctor before practising yoga.