It isn’t always possible to roll your mat out and flow through a stress-busting yoga sequence. Fortunately there are still several yoga poses that you can do anywhere, at any time, and in ANY clothes in order to bring some peace and calm back into your day. The following poses help you to do exactly that. And like I said above, BONUS! they can be done in any clothing and without a mat!
Standing Forward Pose (Uttanasana)
To enjoy the benefits of Uttanasana, first begin in Tadasana with your hands on your hips and bend your body forwards from the hips. The emphasis with this stretch should be on lengthening your torso – so be sure that you’re feeling the stretch in your upper body as you do this pose.
Whilst keeping your knees straight you can then bring your hands down to rest on the floor, or as close to the floor as you can get them. As you push your feet firmly into the ground bring your hips up towards the ceiling. Breathe deeply in and out as you hold this pose for up to one minute before returning to Tadasana.
This pose is fantastic for soothing your mind as well as giving your hamstrings a serious stretch. As your head hangs below your heart, the blood flow to the brain is enhanced, helping to relieve feelings of stress, anxiety and fatigue. Set the timer on your phone or clock and just hang out here for 2 minutes. You’ll feel like a different person after just 2 minutes!
Garland Pose (Malasana)
You can enter this pose by starting in the squat position with your feet as close together as possible. Your thighs should be positioned so that your knees are slightly pointed to the sides. Make sure that your torso is between your thighs comfortably.
Bring your hands together in Prayer Position and push your elbows into the inner part of your knees as you lengthen your torso. Hold yourself in this position for one minute as you breathe deeply in and out. Keep your spine straight and your shoulders relaxed. You can release your hands and exit the squat to a neutral standing position.
As you focus on holding your body in this pose you will soon notice that stress begins to leave your mind and any tensions in your body begin to experience relief too. We hold a lot of stress and built up and blocked up emotion in our hips. This is great and healthy way to start to release that blocked emotion in just 2 minutes.
Standing Backbend (Anuvittasana)
To get started with Anuvittasana you can begin in Tadasana with your feet hip-width apart. Engage your legs, relax your shoulders and feel the crown of your head draw up towards the ceiling as your whole body stands tall.
Bring both hands to hold your lower back, fingers pointing towards the ground, and pull your elbows towards each other. Engage your core and arch your back as your head drops backwards and you bring your arms up and backwards in line with your head. Hold your body here for between 30 seconds and a minute, breathing deeply in and out as you do so.
Anuvittasana is a wonderful heart opening pose that encourages the flow of energy throughout the entire body. As the front of the body opens up, stresses and anxieties are pushed out and positivity is invited in. Breathe in positive thoughts for 2 minutes and breath out anything and everyone that is causing you stress. Let them and it go for 2 minutes.