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Stress Management Sequence

Yoga workout for releasing stress and tension.

Stress Management Sequence includes a sequence of poses that help your mind and body release stress and tension.
You should take 5 to 10 minutes before you begin the practice to center yourself and become aware of your breathing. Becoming aware of your breath and body are important for reducing stress. You should then perform Reclined Warm-Up Sequence.
At the end of the practice, you should take 5 to 15 minutes to perform Relaxation Pose. This provides you with an opportunity to further relax and meditate.
Stress Management Sequence should take 30 to 45 minutes, not including the time you spend centering, warming up and relaxing. To ensure you remain relaxed, do not rush through the practice. You should move slowly from one pose to the next.
Sit on the floor with your knees bent, as close to your chest as possible and hold your legs just below or behind your knees.
Round your spine and roll backward to perform Spinal Rocking.
(Spinal Rocking massages your spine, which helps relax your nervous system.)
Sit on the floor with your legs crossed in front of you and move into Easy Pose.
(Easy Pose is a calming pose that is useful for meditation.)
Turn your upper body toward the right and move into Simple Twist.
(Simple Twist is useful for stretching your spine, shoulders and upper chest.)
Perform Simple Twist for your other side.
Extend your legs in front of you and move into Staff Pose.
(Staff Pose can help improve your posture.)
Bend your left leg and place the sole of your left foot against the inside of your right thigh.
Extend your arms overhead and bend forward from your hips to move into Head to Knee Pose.
(Head to Knee Pose provides an intense stretch to the back of your legs.)
Perform Head to Knee Pose for your other side.
Move into Table Pose.
(Make sure your wrists are directly below your shoulders and your knees are directly below your hips.)
Perform Cat Stretch to improve the flexibility of your spine and release tension from your body.
Move into Squat Pose.
Place your hands on the floor slightly in front of you, with your palms facing down and lift your hips toward the ceiling.
Tuck your tailbone under and slowly roll your spine up.
(Spinal Roll can relieve tension in your spine.)
Stand tall and relaxed with your feet hip width apart in Mountain Pose.
(Take time to relax, remain still and breathe evenly in this pose.)
Circle your arms out to each side, then bring your palms together overhead and move into Crescent Moon Pose.
(Crescent Moon Pose is an energizing pose that opens and stretches the sides of your body.)
Perform Crescent Moon Pose for your other side and then return to Mountain Pose.
Step your right foot forward and clasp your elbows behind your back.
Lift your chest forward and gently arch your spine.
(This variation of Standing Back Bend opens your chest and stretches the front of your body.)
Repeat this variation with your other foot forward and then return to Mountain Pose.
Step your right foot to the right 2 to 3 feet and then bend forward from your hips, bending your knees slightly.
Relax your head and neck toward the floor and move into Rag Doll Pose.
(Rag Doll Pose is beneficial for relieving tension in your head, neck, shoulders and lower back.)
Lie face down with your legs extended behind you and your feet hip width apart.
Place your elbows directly under your shoulders with your forearms flat on the floor and move into Sphinx Pose.
(This pose is useful for calming your nervous system.)
Place your hands under your shoulders and lift your body up and back into Child's Pose.
(Breathe evenly while performing this pose and visualize your body softening with each breath.)
Kneel on the floor with your knees hip width apart and sit back onto your heels.
Interlace your fingers behind your back, bend forward and move into Seated Yoga Mudra Pose.
(Seated Yoga Mudra Pose clears your mind and reconnects your heart and mind.)
Sit on a folded blanket approximately 3 inches away from a wall, with your legs extended and your right side facing the wall.
Lower your upper body to the floor as you move into Legs Up the Wall Pose.
(Legs Up the Wall Pose helps reduce tension in your head, neck and shoulders.)
Lie on your back with your legs extended and your arms out to your sides at shoulder height.
Place the sole of your right foot just above your left knee and then lower your right knee toward the floor on the left side of your body to perform Knee Down Twist
Repeat Knee Down Twist for your other side.
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