Yoga to Reduce Stress and Fatigue

Do you feel older?  When you look in the mirror are there bags under your eyes and your face just appears to be aging while you look at it?  Big changes in your appearance are usually related to stress.  Stress causes you to lose sleep, actually does damage to your DNA and causes wrinkles.  Yoga is one of the best stress reducers you can easily add to your daily routine.

Studies show that women who participate in simple yoga routines on a daily basis benefit from by reducing the conditions accelerating the aging process going on in the body.  Other benefits of yoga are better flexibility, improved balance, a reduction in back pain and better movement throughout the muscle groups. 

Now you may have visions of wrapping your leg around the back of your neck or having to perform some incredible pretzel movement in order practice yoga.  In fact, the positions described in this article are extremely easy to execute yet they do wonders to reduce stress and improve flexibility.  In fact, you won't even break a sweat. 

There are three simple positions that you can do in 10 minutes that will rejuvenate your energy levels and reduce stress.  They are:

Sitting Pose
Child's Pose
Supported Bridge Pose

Sitting Pose

Sometimes this is referred to as Bound Angle pose.  When you perform Sitting Pose your inner thighs and groin muscles are gently stretched.  This position helps to relax and promotes meditation.  It helps reduce fatigue and the symptoms of menopause. Use a firm pillow or thickly folded blanket to sit on.  This helps get your hips is a position that is more comfortable than sitting directly on the floor.

Place the pillow or blanket on the floor and sit on it.  Sit tall, your back straight, bend your knees and gently pull in your heels as close to your pelvis as you can.  This is similar to sitting "Indian syle" without crossing your legs.  The soles of your feet are touching each other.  Grasp your big toe on each foot with the first and second fingers and thumb of each hand.  Hold this position for 3 minutes. Sit tall. Close your eyes, let your face muscles relax, and focus on your breathing.

Child's Pose

This yoga position stretches hips, thighs and back muscles. Start this position by kneeling.  Sit back on your heels and spread your knees apart to about hip-width.  Bend forward with your arms stretched out and lower your upper body from the waist to your forehead toward the floor.  As you stretch, run the palms of your hands along the floor stretching as far as you can comfortably. Some people benefit by placing a blanket between the calves and hamstrings to minimize the stress on the knees.  Rest in this position for about 3 minutes.  Focus on your breath flowing in and out of your lungs.

Note: People who don't have a yoga block can substitute a thick phone book or firm pillow for the yoga block.

Supported Bridge

This is the more challenging position of the three stress reducing yoga positions.  It stretches the spine, chest, and abdomen and strengthens your lower back muscles.  You need to use a yoga block for support. 

Lie on your back with the knees bent, feet flat on the floor and arms to the sides with palms down.  Press the soles of your feet into the floor and lift your hips.  While your hips are lifted, slide the pillow or yoga block under your hips and allow your body to rest on the block.  Remain in this position for three minutes; focus on your breathing, in out, in out. To come out of the pose, press into your feet, lift your hips and remove the block. Lower your back to the floor and gently roll to your side and then up into a seated position. 
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