We battle stress everyday in our daily lives at work in our homes and at just about anywhere and any activity we engage in.
Stress can affect your work performance, relationships, emotions and thoughts. You may get irritable easily and could even lash out at the slightest provocation.
How Your Stress Hormones Are Released
If you are threatened the hypothalamus in your brain will react by stimulating your adrenal gland which will let out a lot of hormones such as adrenaline and cortisol.
Now cortisol is a stress hormone and what it does in its move to help the body from an eminent threat is to inhibit the growth process, reproductive and digestive system.
Once the threat has passed the body’s stress reaction will get back to normal and invariably the person will feel relaxed and calm once more. Where the stressor is constantly present and the body’s cortisol levels is high it can completely disrupt a lot of your bodily functions and cause a large number of health problems.
Engaging in exercises to get you relaxed is very important in order to reduce your cortisol hormone level and reduce the stress you are encountering.
Here are some exercises you can try out today!
1. The Child Pose
– Get a yoga mat and kneel on it and ensure that your legs are together while you sit back on your heels.
– Lean forward till your chest is placed your thighs and your forehead is flat on the floor.
– You should then curl your shoulders forward, let the palms of your hands be facing upwards and your hands placed next to your feet.
– Keep this posture for about five breaths.
Your nervous and lymphatic system will benefit from this pose.
2. The Bridge Pose
– Stay on your back, then bend your knees.
– Let your feet be flat on the floor with your hips wide apart.
– Let your palms face down and slide your arms on the side of your body.
– Let your feet be flat on the floor.
– Inhale then lift up your hips while you roll your spine from the floor.
– Lift your chest by pressing your arms and shoulders down.
– Use your legs to lift your hips higher.
– Keep the posture steady for between 4 to 8 breaths.
– Exhale then release while you gently roll your spine back on the floor.
– This exercise is great for combating anxiety, headaches, insomnia, fatigue and backaches.
3. The Standing Forward Bend Exercise
– Stand then exhale while you bend your knees to the point where your palms are flat on the floor and your head is pressed up on your legs.
– Your spine stretches out in the opposite direction and your head is pulled in.
– Let your hips be pressed up and straighten your legs to achieve a deeper stretch.
– Keep this posture for between 4 to 8 breaths then bend your knees after which you should inhale while lifting yourself back to your original posture.
This posture is great for relieving stress, depression and fatigue.
4. The Legs-Up-The-Wall Posture
– Sit down and let your hips be up on the wall.
– Put your legs on the wall.
– Let your buttocks be pressed up against the wall.
– Keep this posture for 5 minutes.
Your stress levels will be reduced, lymphatic and blood drainage will also flow back to the heart.
5. The Cat Posture
– Start on all fours, draw your belly up to your spine and exhale.
– Let your back be facing towards her ceiling.
– Let he too of your head be placed towards the floor, while your chin touches your chest.
Your spine will be massaged and you will have instant relief from stress as your back stretches out.
6. The Eagle Posture
– Start in a standing position, then bend your knees while you try balancing on your right foot.
– Make sure to cross your left thigh across your right thigh.
– Then hook your left foot right behind your right calf.
– Keep this posture for a single breath after which you should extend your arms right in front of your body.
– Next drop your left arm beneath your right arm.
– You then bend your elbows while you wrap your hands and arms and press together your palms.
– Make sure to square up your chest and hips to the wall while you draw your stomach in and then up.
– Keep this posture steady for 60 seconds.
– Slowly unwind your legs and arms then try the pose on your other side.
It helps to calm your nerves, improves concentration and also releases tension in your legs, back and shoulders.
7. The Head-to-Knee Forward Bend Posture
– In a sitting position, extend your legs.
– Bend your left leg and bring the sole of your foot to your right thigh just at about the upper inside part.
– Then put your hands on either side of your right leg then inhale while you turn towards the stretched out leg.
– You then fold forward as you exhale and keep this posture for 5 breaths.
– Repeat this posture on your other side.
You get to calm your mind and also to provide relief from fatigue, insomnia, anxiety, depression and headaches with this posture.
8. The Extended Triangle Posture
– Begin with a standing pose.
– Spread your feet apart, about 4 feet from each other then exhale.
– Lift your arms and hold them out by your sides, make sure your palms is facing downwards.
– Let your right foot turn outwards at a 90 degree angle.
– Then turn your left foot inwards to your right foot.
– Turn your right thigh outwards after you tighten it.
– Bend your body towards your right leg from your hips.
– Next, you try to twist your body to the left side while you keep both sides straight.
– You then push your left hip forward a bit.
– Make sure your right hand us on your ankles, then you stretch out your left arm upwards to the sky.
– Let your head be kept straight and then turn it a bit to the left.
– Keep this posture for 30 seconds.
You will relieve your entire body from stress with this posture as well as reduce anxiety and improve your digestive system function in the process.
Source: David Wolfe