Did you know that you can create your own yoga retreat or mini spa right at home? Well, yes you can! All you have to do is pair up a restorative yoga practice with a relaxing environment (music, aromatherapy…) and you got yourself your own little retreat.
The problem with stress
Stress is an inevitable part of life. We all experience stress at some point or another. In fact, some people claim that they are more productive when they are under high stress. That’s absolutely fine. I was one of those people when I had corporate jobs. The problem is though, we don’t take the time to release the stress.
As a result, we become chronically and subconsciously stressed. This means that without knowing it, stress has already become part of our everyday lives. We walk around as if everything was normal. But the thing is that, chronic stress can eventually lead to serious health conditions such as:
High cortisol levels
Weight gain
Heart disease
Low immunity
And many more…
There are many ways to release stress. The problem that I see is that people are not consistent with their stress-release strategies. We take one little vacation a year, get a massage here and there, and then go back to our hectic and stressful lives.
Yoga and meditation are very common ways to deal with stress. But, you have to be consistent in order to see results. If you’re not a regular yoga practitioner you can at least take one class per week or so. Even one Shavasana or a Yoga Nidra meditation per week will help.
But if you happen to have more time, practice the following restorative yoga poses, at least once a week to help manage your stress.
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Things you will need:
1-2 yoga bolsters
1 yoga mat
1 eye pillow (optional)
1 yoga blanket (optional)
Things to get you even more relaxed:
Find a quiet space free of distractions
Play this Restorative Yoga Playlist
Use aromatherapy, either with candles or essential oil diffuser
Play a Yoga Nidra Meditation with pose #7
**Hold each pose for 5-10 minutes (Shavasana for 10-20 minutes)
1. Child’s Pose
Benefits:
Opens the hips, stretches the tops of the feet, and helps to relieve headaches.
How-to:
Start in tabletop position (hands and knees)
Bring your big toes to touch and separate your heels
Separate the knees so that they are wider than hip distance
Place the bolster vertically between the knees and lower your torso on top of the bolster.
Your head and chest should be resting comfortably on the bolster
Place your arms in a cactus-shape position so that your hands and forearms can rest on the floor.
2. Fish Pose (with butterfly legs)
Benefits:
Opens the hips, chest and shoulders, great anti-sitting pose.
How-to:
Sit with your knees bent and the soles of your feet on the mat
Place the bolster behind you so that the lower skinny edge of the bolster is right up against your sacrum
Lower your torso back so that your back, head and neck rest comfortably on the bolster.
You chin should not be higher nor lower than your chest. If so, place a folded blanket or towel under your head as a pillow. This will bring your neck into a neutral position.
Rest your arms by your sides, away from the body, and palms facing up.
Place the soles of the feet together, and open the knees out to the side.
If your knees are very high from the floor, place rolled-up blankets/towels/blocks under each knee for support.
FREE YOGA NIDRA FOR ANXIETY AND STRESS
3. Fish Pose (with Shavasana legs)
Benefits:
Opens the hips, chest and shoulders, great anti-sitting pose.
How-to:
Follow the same steps above, but instead of opening the knees out to the side, straighten the legs forward, with your feet wide and toes turning out.
4. Restorative Twist
Benefits:
Stretches the glutes, hamstrings, and IT band.
How-to:
Lie down on your mat with your legs straight and a bolster, blanket, or towel under your head as a pillow.
Place another bolster next to you, vertically and in line with your left thigh.
Hugh the right knee to your chest, then turn the knee across the body (towards the left), bringing the right lower leg to rest on the bolster.
Reach the left arm out into and rest the right hand in front of you.
5. Butterfly
Benefits:
Open the hips, relieve low back pain and tension headaches.
How-to:
Sit with your knees bent and the soles of the feet on the mat
Walk your feet together and bring the soles of the feet to touch
Open the knees out to the side
Lower your torso
Use 1-2 blocks to rest your forehead on
Rest your arms by the sides.
6. Legs up the wall
Benefits:
There are so many benefits to this pose that I could go on forever. For one, it is an inversion so it helps to calm the mind and helps to relieve anxiety symptoms. It helps to freshen up tired legs and feet and stimulates the lymphatic system.
How-to:
Sit with your right or left hip against the wall
Lift your feet up and swivel the legs around and extend them up and against the wall
Be sure that your hips are right up against the wall (you may need to slide forward a few times)
You may use a bolster or folded blanket under your hips for support.
Rest your arms by the side
7. Shavasana (Corpse Pose)
Benefits:
Ahh Shavasana! The holy grail of all poses. It’s the pose that releases the most stress. There’s a reason why this pose is included in all yoga classes. It’s that important. For some people however, Shavasana is one of the hardest poses to practice. If that’s you, then you’re not alone and there’s nothing wrong with you. You’re just a human being trying to be still in a fast-paced world. The best advice I can give you is to not run away from it. Stick with it and keep practicing. It might take some time but you’ll get there.
How-to:
Lie down on your mat with your legs straight and arms down by the side.
Separate your feet so they are mat’s distance apart with your toes turning out.
Bring arms away from the body and palms facing up.
Place a bolster, rolled-up blanket or towel under your knees for support
Begin to scan the body, starting with your feet and making your way up to the crown of your head.
FREE YOGA NIDRA FOR ANXIETY AND STRESS