Stretch out the Stress

For many of us, the pandemic has increased feelings of stress, anxiety, and depression. We’re also in the midst of midterms, and before we know it, finals will be here. *Insert sad face* Sometimes, it feels like we’re dealing with one thing after another, and it can be difficult to healthily cope with everything we’re going through -- which is where yoga comes in. Multiple studies have proven that yoga boosts mental health and promotes relaxation while also being incredible for us physically! So, the next time you’re in a stressful frenzy or a bit overwhelmed, try yoga and see how you feel. To get you started, here are a few go-to yoga poses targeted to reduce stress and anxiety: 

Child’s Pose (Balasana)

Child’s pose helps calm the brain and reduces stress. It also massages your internal organs and can help with digestion. Its physical benefits include lengthening your spine, releasing lower back tension, and stretching out your hips and thighs!

There are two variations of a child’s pose: narrow and wide. For a narrow child’s pose, join your knees together and sit back on your heels. Then, extend your arms out in front of you while resting your forehead on the ground. For a wide child’s pose, do the same, but separate your knees and sink into your hips. 

Legs Up The Wall Pose (Viparita Karani)

Inversion poses, like legs up the wall, are shown to increase energy, improve circulation, and relax your nervous system (which deals with anxiety levels), along with many other benefits. It can help physically by alleviating lower back tension, stretching out your hamstrings, and passively opening the chest. 

To do this pose, simply put your legs up a wall! If you don’t have a nearby wall, doing it against a couch or chair also works. To get as close as possible to the wall, start by facing it while laying on your side. Scoot your hip and pelvis to the surface and then swivel your legs up. This ensures that your tailbone is right up against the wall and gives you a deeper stretch. If this is too strenuous on your lower back, put a pillow underneath you for extra support. 

Downward-Facing Dog (Adho Mukha Svanasana)

Downward dog is a classic yoga pose that improves circulation and calms the mind. It provides a deep stretch for your entire back body (especially those always-tight-hamstrings!) and also strengthens your abs, arms, legs, and shoulders. 

To do downward dog, start on all fours. Have your wrists directly under your shoulders and your legs hip-width apart. Take a breath, and as you exhale, tuck your toes under and draw your belly in to lift your butt. Stretch through your shoulders (make sure not to bunch your neck) so your arms are in front of your head, and press back into your heels. It’s important to keep your spine straight in this pose, so don’t feel pressured to have your legs completely straight -- keep them bent if you need to. 

Cobra (Bhujangasana)

This spine strengthening and abdomen lengthening stretch is perfect for releasing tension! Heart opening poses are known to reduce stress and fatigue through their energizing postures. It’s also good for firming your butt (!), increasing flexibility, and helping blood and oxygen circulation and food digestion. 

For cobra pose, begin on your stomach and press the tops of your feet against the floor. Glue your elbows to your side and spread your fingers apart. Take a deep breath, and as you exhale, straighten your arms and lift up your chest. To deepen the pose, create a comfortable arch in your back. 

Corpse Pose (Savasana)

Last, but not least, is corpse pose! Its edgy name promises complete relaxation and meditation. Its effects leave you rejuvenated with a clearer mind, and it can help with concentration and insomnia. 

To try this simple pose, lie flat on your back with your palms facing up and your arms and legs slightly spread apart. Ease into your shoulders and lower back, and take a few deep breaths. Completely relax into your body and let go of any tension. Release any lingering thoughts and be present in the moment -- focus on your breathing if your mind starts to wander. Some people like to stay in this pose for 3-5 minutes, but do what feels right for you. Additionally, you can place a pillow underneath your legs if your lower back needs extra support.

You can try a yoga flow by transitioning into each of these poses, but always end with corpse pose to maximize its benefits! If you’re in a pinch, doing even just one of these poses for a few breaths can help relieve anxiety and stress. 

Best of luck in your yoga practice! 

Written by: Jasmine Crabb

Edited by: Josie Gruber