Yoga is highly recognized in the West now as it’s proven itself beneficial for pretty much every ailment out there. There are daily hassles that happen, causing you to become stressed out or exhausted. When you practice yoga, you can alleviate emotional manifestations from daily problems. This prevents you from getting sick later. It may not seem like stress, a sore back, or an over-taxed mind is going to cause you harm but studies show that it can. Let yoga take away the emotional burdens of everyday problems.
Below we've listed 5 Yoga Poses for Everyday Problems.
Paschimottanasana (Sitting Forward Bend) for the Spine
Sitting forward bend is an easy pose that offers many benefits. Sitting at a desk all day with your shoulders slouched can greatly influence the function of your spine. Not only will you stretch out the muscles you potentially strained while sitting but you also strengthen the spine. That means you experience less pain as time goes by. Think of it as a spine maintenance pose.
Mentally, you nourish the nervous system so this pose relaxes you after a long day of stress. You massage and stimulate the organs in your belly too which can relieve constipation. This may also give you an added bit of energy.
The pose also eases sciatica pain which is another common ailment associated with people who sit down for work all day. The pose stretches out your hamstrings and hip joints which are associated with the sciatic nerve path.
This pose will also make you more aware of what’s going on inside of yourself. We often repress feelings when we’re too busy to handle them. You will eventually need to deal with whatever emotions arise from situations throughout your day. The sooner you can look at things and handle it, you can release it so it doesn’t cause emotional trauma.
Here’s how you do sitting forward bend:
- Sit on the floor with your legs straight out in front of you.
- Breathe in and bend forward from your hip joints. Keep your side body long as you bend forward.
- Depending on your flexibility, grab onto the sides of your feet. You can always use a strap as well. The important thing is to have your belly resting on your thighs. This may mean bending your legs.
- Take a few deep breaths here. On each exhale, focus on stretching more deeply into the pose.
Jathara Parivartanasana (Reclining Twist Pose) for Spine and Shoulders
Reclining Twist Pose helps support your spinal column by toning the muscles. It also gets rid of stiffness you may be experiencing from standing on hard ground all day.
The pose also calms the body and the mind. As it lets go of tension you hold in your back, you can also let go of emotions.
As a heart opener, it counteracts any worries you carried through your day. When life throws its challenges at you, your body has a tendency of closing the chest and rounding the back. This pose counteracts that movement and can give you an increase in energy.
It also helps you to reset yourself before spending time with people you care about after work. The powerful benefits of twists promote an open-heart kindness.
Here’s how you do reclining twist pose:
- Lie on your back and bend your knees. Extend your arms out to form a “T’ as you face your palms to the ceiling.
- Bring your knees to your chest.
- Breathe in deeply. As you breathe out, drop your knees to the right while turning your head to the left.
- Make sure your knees and feet are close together.
- Breathe in and out a few times in this pose. When you’re ready to move to the other side, inhale, bring your knees back to centre. Then exhale and send them to the other side.
Pawanmuktasana (Wind-relieving Pose) for Digestive Problems
As you sit in your office chair all day, you tend to squeeze abdominal organs in a way that can affect your digestion. You cause further discomfort if you eat too quickly due to your busy schedule, experience stress, or eat foods that are processed.
Wind-reliving pose can help remove excess air from the digestive system. This will help you digest more effectively and relieve the discomfort of gas and bloating. You also massage the intestines and the abdominal organs.
This pose also promotes blood circulation in the hips will eases tension that often occurs in the lower back and hips. You help increase back muscle strength and tone the arms and legs.
You’re also going to find that wind-relieving pose deeply relaxes you after a long day. It releases all of that pressure that had built up in the body throughout the day. If you do this pose first thing in the morning, you wake up the body and increase your range of motion for the rest of the day.
Wind-relieving pose consists of a few steps that will allow you experience benefits right away.
- To start, lie on your back and extend your arms and legs.
- Exhale and put both of your knees to your chest. Press your thighs on your abdomen with your hands clasped around them.
- While holding your right knee, release your left leg and extend it along the floor. Hold this pose for at least a minute.
- Repeat this step for the other leg and then with both the legs together.
Vakrasana (Simple Spinal Twist) for Relieving Spine Stiffness
A simplified spinal twist is easy but highly effective. Not only will you instantly relieve stiffness in your spine but you also help your digestion. As you twist, you put pressure on the abdominal organs. Releasing the pose will then give it a surge of new blood that’s full of oxygen. This is why you may also experience a boost of energy.
Twisting also helps reduce stomach fat because you actively work on the muscles that are hard to reach with standard stomach crunches.
You also prevent stomach diseases with twists which is one of the reasons you should do it daily.
The twist feels really good as it releases tension in the hips, neck, shoulders, and back.
This is how you do simple spinal twist:
- Sit on the floor with legs straight in front of you.
- Allow your torso to relax and keep your back straight.
- Bend your right knee and cross it over the left knee.
- Put the left hand on your right thigh and bring your left palm to meet the right palm.
- As you sit up straight, begin to slowly twist your torso to the right.
- Focus on breathing into your back.
- Exhale and come back to centre after a few breaths. Repeat on the other side.
Baddha Konasana (Butterfly Pose) for hips and groin muscles
The butterfly pose is deeply relaxing, really beneficial, and simple to learn. You will get a deep stretch through the hip joints and groin muscles which alleviates any built up anxiety that may have occurred throughout the day.
This is a great pose if you’re sitting down all day. It helps keep the prostate, bladder, and kidneys happy by sending oxygen into the areas.
For sciatica pain, butterfly pose can be deeply healing, getting rid of pain related to the whole sciatic nerve. Hernia discomfort can also be relieve along with urinary disorders.
If you do the forward bend variation of this pose, it’s also going to tone abdominal muscles to help aid in digestion.
This is how you do butterfly pose:
- Lie down on your back and spread your legs out in front of you.
- Try to bend your knees and bring your feet as close to your buttocks as possible.
- You want your feet to touch each other.
- Put your hands under your feet.
- Flap your legs up and down like a butterfly.
When you do simple poses on a daily basis, you combat what stress, anxiety, a busy mind, and sore muscles can do to you in the long run. The beautiful thing about yoga is each pose is designed to help your body, mind, and soul. Through breathing deeply, you relax the central nervous system. Through stretching, you release tension in the body which also releases tension in the mind. You become focused on your body so you can get out of your own head. You also become stronger both physically and mentally.
Meera Watts is a yoga teacher, entrepreneur and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and others. She’s also the founder and owner of SiddhiYoga.com, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa and Dharamshala), Indonesia (Bali)
Like this article? You can find more from Merra at the links below.
FB Page: https://www.facebook.com/siddhiyogateachertraining