Yoga is an effective way to reduce stress and improve your mood. It doesn’t have to be expensive or time consuming either. With just 10 budget-friendly poses, you can relax, reduce anxiety and boost your mood.
Yoga can provide the perfect escape from everyday stress, allowing you to focus on breathing, stretching, and relaxation. It reduces cortisol, a hormone associated with stress, and increases endorphins, the body’s natural feel-good hormones. Plus, it’s a great way to get your body moving and your blood flowing, while connecting to your mind, body and soul.
The following 10 poses are budget-friendly, easy to do and will help you to unwind and feel more positive.
1. Child’s Pose: This pose is great for calming your mind, relieving stress and encouraging self-care. To do this pose, kneel on the floor with your big toes touching and your knees spread apart as wide as your yoga mat. Sit back on your heels and then slowly fold over your legs, stretching your arms out in front of you as far as you can. Rest your forehead on the floor and hold this pose for several minutes.
2. Cat-Cow Stretch: This pose is a great way to release stress and tension in your spine and upper body. To do this pose, get on your hands and knees with your hands directly beneath your shoulders and your knees directly beneath your hips. Inhale and arch your back, lifting your chin and chest towards the ceiling. As you exhale, round your spine, tucking your chin towards your chest. Move slowly between these two poses, allowing your breath to guide your movements.
3. Standing Forward Bend: This pose is an excellent way to reduce stress and fatigue while calming your mind and improving your mood. To do this pose, stand with your feet slightly apart and your toes pointing forward. Inhale and slowly bend forward from the hips, bringing your hands to the floor. If you cannot reach the floor, you can use a yoga block or a chair for additional support. Relax your neck and shoulders and hold this pose for several minutes.
4. Seated Spinal Twist: This pose helps to relieve stress and tension in the body and helps to improve your flexibility. To do this pose, sit on the floor with your legs extended in front of you. Bend your right knee and cross it over the left side of your body. Place your right hand on the floor behind you and your left hand on the right knee. Gently twist your torso to the right and hold this pose for several breaths. Repeat on the other side.
5. Standing Side Bend: This pose helps to stretch and lengthen the side body, relieving stress and tension. To do this pose, stand with your feet slightly apart and your arms by your sides. Reach your right arm up towards the ceiling and then gently lean to the left, stretching the right side of your body. Hold this pose for several breaths and then switch sides.
6. Bridge Pose: This pose helps to open the chest and reduce stress. To do this pose, lie on your back with your knees bent and your feet flat on the floor. Inhale and press your feet into the floor, lifting your hips up towards the ceiling. Hold this pose for several breaths and then slowly lower your hips back to the floor.
7. Legs Up the Wall: This pose is an excellent way to reduce stress and fatigue. To do this pose, sit sideways next to a wall and then slowly lower your legs up the wall, lying down on your back. Relax your arms to your sides and hold this pose for several minutes.
8. Corpse Pose: This pose helps to relax the body and the mind and encourages a sense of inner peace. To do this pose, lie on your back with your legs extended and your arms by your sides. Close your eyes and take a few deep breaths, allowing your body to relax and the tension to melt away. Hold this pose for several minutes.
9. Tree Pose: This pose helps to improve balance, reduce stress, and improve your mood. To do this pose, stand with your feet hip-width apart and your hands in prayer position at your chest. Shift your weight onto your left leg and then slowly lift your right foot up the side of your left leg, placing the sole of your right foot on the inside of your left thigh. Hold this pose for several breaths and then switch sides.
10. Savasana: This pose is the perfect way to end your yoga practice and reap the benefits of all your hard work. To do this pose, lie on your back with your legs extended and your arms by your sides. Close your eyes and take a few deep breaths, allowing your body to relax and the tension to melt away. Hold this pose for several minutes before slowly rolling to one side and coming back up to seated.
These 10 budget-friendly poses are a great way to reduce stress and improve your mood. Try adding them to your daily routine and see how much better you feel.
