Easy Yoga Poses

To begin square breathing, sit in a comfortable, upright position on the floor or in a chair. Inhale through your nose for four counts (1, 2, 3, 4). Hold that breath in for four counts. Exhale through your nose for four counts. Hold that breath out for four counts. That’s one cycle. Repeat 10 times, going at your own pace: Inhale 2, 3, 4. Hold 2, 3, 4. Exhale, 2, 3 4. Hold, 2, 3, 4.

Shoulder stretch: Release neck and shoulder tension: Interlace your fingers, and raise your arms above your head, with your palms facing upwards. Try to keep your arms in line with your ears, while you look straight ahead and relax your shoulder blades down your back (don’t shrug them up!) Hold for five full breaths in and out through your nose.Let your arms fall down to your sides, roll your shoulders backwards and forwards a few times, then repeat the stretch, holding for five full breaths.

Standing forward bend: Let back and neck tension melt away : Keeping your feet hip-distance apart, fold over your legs. If your hamstrings are tight, bend your knees. Try to relax into the pose for five full breaths. (If you want a little help from gravity, grab opposite elbows and let your head hang down.) Then stand up, take a few breaths, and fold over your legs again. This time shaking your head “no” and nodding your head “yes” as you hang over your legs for another breath cycle.

Heart opener: Counteract the concave chest of computer hunching : Still standing with your feet hip-distance apart, reach your hands behind you, clasping them together in a fist at the base of your back. Looking straight ahead, lift your clasped hands as high as you can behind you, pulling your shoulder blades together. (If you want more of a stretch, you can fold over your legs, and let gravity pull your clasped hands toward the floor.) Hold for five full breaths.

Source : 99u.com/articles/6999/6-simple-yoga-stretches-for-daily-de-stressing

Stress Relief Ways

Nothing is more stressful than being unprepared. Get organized so you're ready for the next day, taking a few minutes to make a to-do list and clean up before you leave. Knowing you've got everything covered means you'll be less likely to fret about work in the evenings. When you come in the next morning, you'll have the sense that you're in control of the situation and can handle it. This sets a positive tone for the day, which can help you get more accomplished.

Taking five minutes to reflect on how you pulled through other stressful situations like your last breakup or when you switched jobs can help you reconnect with your resilient side. In the moment, it may feel as though you'll never get over your present problem, but when you look back, you realize that you felt similarly before and found a way to overcome it.

A simple spinal twist can help you get a better night's sleep. It alleviates tension that's built up in your lower back throughout the day. Sitting on your bed with legs crossed, place your right hand down on the bed behind you and rest your left hand on your right knee. Sit up straight and inhale for four to eight counts, lengthening your spine as you breathe. On your exhale, begin to twist toward your right hand (don't strain your neck). Hold this position for four more full breaths, lengthening your spine on the inhales and deepening your twist on the exhales, if it feels comfortable.

Working out is one of the most effective stress relievers. Researchers recently found that after spending 30 minutes on a treadmill, their subjects scored 25 percent lower on tests that measure anxiety and showed favorable changes in brain activity. If you only have time to do one thing for yourself, make it sticking to your workout routines. If you can't hit the gym or trails, even a brisk 30-minute walk at lunch or getting up several times a day to stretch and walk around will help relieve stress.

Source : www.shape.com/lifestyle/mind-and-body/20-simple-stress-relief-techniques