Essentials, yoga
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5 Best Yoga Poses for Stress and Anxiety

A study by Harvard Medical School suggests that yoga modulates the stress response by reducing perceived stress and anxiety. The study used functional MRI to measure the level of brain activity of yoga practitioners and fibromyalgia patients – a stress-related illness that is characterizes by hypersensitivity to pain. The result showed that the yoga practitioners had the highest pain tolerance and lowest pain-related brain activity during the MRI. This means that yoga can help you to relieve stress and change your body’s response to pain if practiced consistently.

Relieve stress, anxiety, and depression by making time everyday to build up a strong sense of intrinsic spirituality through yoga. The following yoga poses will help you to transfer focus and attention to the body and breath, temper anxiety, and release physical tension.

Eagle Pose (Garudasana)

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“The symmetry we experience in practicing balancing poses helps us turn away from the mind’s business and towards the body’s recalibration and healing,” says Brower. The Eagle Pose enable you to quiet the mind and bring attention to the body.

Hold 30 – 60 seconds on each side.

Child’s Pose (Balasana)


Child’s pose is one of the quintessential resting poses in yoga practice. In this pose you will feel comforting and soothing while it helps you to turn inside and slow your mind down.

Stay in child’s pose for as long as you feel like.

Supported Shoulder Stand (Salamba Sarvangasana)


Inversions like headstand and shoulder stand can help you to get out of the “monkey mind” by putting you in a completely different position than your normal life, Kennedy says. “Inversions in general turn things upside down,” she explains. “Stress and anxiety are more of a perception of danger and unease, and when you can get out of your mind — literally — that helps.”

Hold this position for 30 seconds, then slowly release your back, buttocks, then legs down with an exhalation.

Tree Pose (Vrksasana)


balancing poses, beginners should start with Tree Pose, a basic standing balance to help calm a racing mind and induce concentration. “Balancing poses force you to be honest about where you are currently, and they force you to pay attention to where you are,” Kennedy says. “If you’re in a tree pose and your mind is wandering, you’ll know it — you’ll fall over.” (Huffingtonpost)

Balance your body for 30 seconds, the switch to the other leg.

Fish Pose (Matsyasana)


Yoga Journal recommends Fish Pose for fatigue and anxiety relief, as well as gentle back and shoulder stretching. Beginners may want to place a thickly-folded blanket beneath the head for neck support if they are experiencing any discomfort. (Huffingtonpost)






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Lotus & Poses creates blogs, contents, and great activewear to inspire and empower you to adopt a mindful and healthy lifestyle through the practice of yoga and meditation.

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