Many of us accept stress as a part of life.
Sure, we need the stress hormone, cortisol to go about our daily tasks. It is involved in helping the body feel alert first thing in the morning and plays a key role in the body’s response to danger.
However, we don’t want our bodies to be in a state of stress too much, otherwise this can negatively impact our health. Too much stress can contribute to high blood pressure and heart disease, anxiety and more.
“Stress may start in the mind, but it rarely stays there,” Lisa Woods, a yoga teacher and wellness practitioner with Yoga-Go says. Stress can even manifest in the body via headaches, body pains, stomach problems, or skin rashes, according to the CDC.
Woods says that recognising the physical implications of stress is key — and that physical practices that support both the body and mind can be a helpful tool to manage it. Research has shown that yoga can be a helpful avenue to achieving just that.
Woods shares that somatic yoga can help target the body and mind in order to help reduce stress and suggests trying the following three moves next time you’re having a stressful day:
1. Seated torso circles
This movement can help release tension in the lower back, hips, and shoulders, Woods says — a key area we can carry stress in the body. It’ll also improve spinal mobility in the process.
To complete this exercise, start off sitting in a comfortable position with your legs crossed. Place your hands on your thighs or knees and close your eyes and start to draw slow circles with your torso.
As you inhale, you’ll want to sweep your chest forward, dropping your belly at the same time. On the exhale, round your spine and lean backwards slightly, drawing your belly button back and lowering your chin towards your chest.
“As a sensory-focused practice, this helps connect your breathing to slow rhythmic circular movements,” Woods says. This will help regulate your nervous system, taking you out of that state of flight or flight (a state of feeling on edge, often caused by stress).
2. Cactus arms hips flow
The second move helps release tension in the lower back, engage the glutes and open the chest, while relaxing the body, Woods says.
You’ll want to start off by lying on your back with your knees bent and feet flat on the floor, about hip-distance apart. Bring your arms out to the sides at shoulder height and bend your elbows to create a cactus shape. Take a deep inhale and as you exhale, press firmly into your heels, gently engage your core, and lift your hips and lower back off the floor.
Hold the pose as you take a deep breath in and slowly roll your spine back down as you exhale.
3. Cobra pose
Cobra is a key part of practice for many yogis and the pose is “designed to retrain the nervous system through slow, mindful movements,” Woods says.
To complete the movement, lie face down on your mat (or carpet) with your forehead resting on the ground, legs extended, with the tops of your feet pressing down. Place your hands flat on the floor beneath your shoulders, keeping your elbows close to your ribcage.
As you inhale, engage your back and core to lift your head and chest off the floor, keeping your elbows slightly bent. Hold for a few seconds, then slowly lower back down as you exhale.
These yoga moves can be great in reducing the impact of stress on the body — but remember, it’s key to speak to your doctor if you suffer from chronic stress that you’re struggling to manage.
