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Overcoming stress with 5 simple yoga moves

Study guide

When we are stressed, our body’s sympathetic nervous system reacts as if we are in danger; This reaction is also called war or flight response. Not all stress is bad, but it can lead to many health problems, including decreased immunity, heart disease, anxiety and depression. But yoga is a very effective tool for coping with stress. Yoga has gained a lot of fans due to its physical benefits, such as muscle coordination and greater flexibility.

In this article, we will read a little about the effects of yoga on the body, and then we will learn the 5 effective states of Boga to deal with stress.

Studies have shown that yoga is associated with lower levels of cortisol, or stress hormone, increased resistance and pain tolerance, improved mood and reduced anxiety. It is even said that some yoga states activate our Parasympathetic Nervous System, which is the body’s antidote to the Fight-or-Flight Response.

The best feature of yoga is that you no longer have to spend a fortune on various medications or buy weird exercise equipment to stay healthy. Body and soul are all you need.

To reduce stress and, of course, shape your inner world, do these 5 yoga poses:

Movement 1: Active rest

Constructive Rest mode both helps you feel comfortable, and boosts your endurance. Keeping your feet on the ground makes you feel like you are leaning on the ground, and the shape of your arms makes you feel comfortable.

Muscles that are stretched in this position: Rhomboids, large dorsal muscle (Latissimus Dorsi), quadriceps femoris.

Muscles that are strengthened in this state: Anterior serratus muscle (Serratus Anterior), pectoralis major muscle, Hamstring muscle, Internal Hip Rotators.

How to do active rest movement

  1. Lie on your back. Bend your knees and spread your legs as wide as your hips. Move the legs slightly from the ankle down and allow the inside of the knees to face each other.
  2. Inhale into the lungs and pull your arms to the side to form a T-shape. Exhale and place your hands on your chest at the same time, with your right hand up. Stay in this position for 10 deep breaths.
  3. Inhale again and open the arms. Exhale and place your hands on top of each other; So that this time the left hand is up.

Motion 2: Asana bulb (sitting on all fours or comfortably)

Asana bulb movement

Sukhasana and all the postures that touch the ground contribute to strength. The shape of the hands in this position is designed to convey a feeling of connection and relaxation.

Muscles that are stretched in this position: Gluteus medius, Gluteus minimus, Gluteus maximus, Adductor Muscles of the Hip.

Muscles that are strengthened in this state: Hip Flexors, Lower Abdominals.

How to do asana bulbs

  1. Sit on the floor on all fours. If the pelvis becomes difficult to move, you can sit on a folded blanket. Place the right leg in front of the left leg. The calf bones should be crossed, and the knees should be just above the ankles. The legs should move easily from the ankle down. This helps protect the knee joints.
  2. To begin, place the palms of your hands facing down on your thighs. This creates a feeling of strength. Place the elbows on either side and allow the neck muscles to release from the corners.
  3. Keep the back of the neck straight and pull the top of the head toward the ceiling. Close your eyes gently and hold for 10 breaths.
  4. Now change the position of the legs so that this time the left leg is in front of the right leg. Release the legs from the ankles down to move away from the body.
  5. Place one hand on the abdomen and the other hand on the heart. Now take 10 deep breaths and follow the path of the breath in the abdomen.

Motion 3: Hello to the Sun (Type A Half)

Treat stress by moving hello to the sun

Hello Half Sun (Ardha Surya Namaskara) is a very useful move. Our body’s response to stress is usually either to cope or to escape. However, many of us are stressed these days, but we remain immobile. Moving during moments of stress can be beneficial for blood circulation, increase oxygen in the body, and lower cortisol levels faster.

Muscles that are stretched in this position: Hamstring, Spinal Extensors, Folding: Erector Spinae, Pectoralis, Biceps.

Muscles that are strengthened in this state: Hip Flexors, when stretching: Spinal Extensors, Triceps.

How to do hello to the sun Type A half

  1. Stand on the mattress. Put your legs together or open them to the size of your hips. Your hands should be on either side of your body and your breathing should be relaxed (Todd Asana position).
  2. Raise your arms toward the ceiling as you breathe into your lungs.
  3. Exhale and bend as far as possible. The arms and hands should be on the ground on either side of the legs. If you want to stretch your back more, bend your knees slightly (Otan Asana).
  4. Inhale into the lungs; Put your hands forward and lift your body halfway. Open the chest towards the front space. Look ahead (Otan Asana Half).
  5. Exhale and lean more on your legs. Again, if you want to stretch your back, bend your knees slightly.
  6. Inhale and stand with your arms outstretched. Pull the spine and raise the arms above the head.
  7. Exhale and lower your arms to either side. Repeat this movement several times.

Motion 4: Virabadr Asana 2 (Warrior 2)

Movement of Virabadar Asana 2

Virabhadrasana II and other standing postures strengthen our legs and endurance, and the open arms used in this exercise are called the Power Pose posture. This is a stretching condition and is associated with decreased cortisol levels.

Muscles that are stretched in this position: Forefoot: Abductors; Back leg: Pelvic floor muscles (Hip Flexors); Chest: Pectoralis muscle.

Muscles that are strengthened in this state: Forefoot: External Hip Rotators, Hamstring; Dorsal leg: Hip Abductors, Quadriceps.

How to do Virabadr Asana 2

  1. Stand on two legs and release the arms on either side. As you breathe in, pull your arms into a T-shape and open your legs so that your ankles are in line with your wrists, contracting your abdominal and pelvic muscles.
  2. Rotate your right foot outward from the pelvis (outward rotation), and rotate the back of your pelvis and your foot slightly inward toward the front of the foot.
  3. When exhaling, bend the front knee so that your knee is above the ankle. Keep the hind leg straight and firm.
  4. The arms should still be separated from the body, while the neck muscles should be released from the corners. Rotate the neck to make sure you do not contract the neck muscles. Stare at your front hand and take 10 long breaths.
  5. To get out of this position, straighten the front leg and rotate the legs in parallel. Repeat this exercise for the left side.

Motion 5: Peron Shaw Asana (body position)

Move Peron Shaw Asana

Prone Savasana; Lying on your stomach can help protect and strengthen your legs; While forcing you to be more aware of breathing. When you are stressed, lying down without thinking is soothing; You are in a situation where blood pressure, heart rate and hormone levels all return to normal. During this time, your brain can change to what we call the alpha state, or “conscious relaxation.”

How to do Peron Shaw Asana

  1. Lie on your stomach and place your hands on your sides. Release the legs easily.
  2. You can turn your head and cut it in half, or bend your elbows and place the palms of your hands on top of each other like a pillow. You can also fold a towel and put it under your head.
  3. Let the body lie on the ground below you.
  4. Stay like this for 5 to 10 minutes. The longer you stay in this state, the more you benefit from it.
  5. To get out of this position, move your arms and knees slowly to create a table position. Pull the pelvis back and toward the heels and form a Child Pose.


As mentioned, not all stresses are bad, especially if they make us move. But chronic stress, even with a sedentary lifestyle these days, can destroy the human body and mind.

Yoga both helps to repair the negative effects of stress and is helpful in preventing future stress, as one gradually learns to deal with challenges more effectively.




Overcoming stress with 5 simple yoga moves

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