Yoga not only targets muscle relaxation but, when practiced consistently, provides overall health benefits, including alleviating stress caused by the constant demands of daily life. Explore detailed explanations of various yoga movements below, designed to help release stress and easily learned by beginners!

How Yoga Alleviates Stress? 

Yoga, a traditional heritage of India spanning over 3000 years, encompasses physical exercise, meditation, and breathing techniques in a holistic endeavor towards body and soul health. 

Presently, yoga is recognized as a safe form of complementary and alternative medicine by the National Institutes of Health. 

According to research published by the National Library of Medicine, the positive effects of yoga manifest in increased strength, stamina, endurance, and flexibility when practiced routinely and with proper technique.

Furthermore, yoga practices also have therapeutic effects on the soul, stimulating the production of feel-good hormones (endorphins) while reducing stress hormones (cortisol). This fact not only shapes an individual to be friendlier and more empathetic but also enhances self-control.

During yoga sessions, you are also trained in breathing techniques. Focusing on each inhalation and exhalation not only relaxes the body but also helps center the mind. The importance of breath regulation in yoga not only induces physical relaxation but also brings profound psychological benefits. 

Therefore, with consistent practice, one can quiet the cacophony within the mind and attain tranquility. Thus, you can face life's pressures with a calmer and happier demeanor.

Yoga Movements for Beginners

For those seeking to embrace yoga to alleviate stress from various aspects of life, there are several basic movements that are easily followed. Here are some yoga movements for stress relief for beginners:

1. Cat-Cow Stretch (Chakravakasana):

This simple movement helps synchronize breathing with body movements to calm the mind and alleviate stress. It is also excellent for relieving back pain. 

• Begin by kneeling on four with your toes touching the floor and hands parallel to the shoulders and knees. 
• Inhale while arching your head upward, creating a cow position. 
• Exhale, bringing your chin to your chest and arching your back outward, creating a cat position. 
• Repeat for 1 minute.

2. Child’s Pose (Balasana):

This position fosters inner focus and replenishes energy within the body, promoting relaxation. 

• To start, sit on your heels, ensuring both feet fully touch the floor without overlapping. 
• Slowly extend your hands forward until they touch the floor. 
• Continue by pulling your hands straight until your forehead touches the floor. 
• Let the body rest on the thighs. 
• Once you feel comfortable, take deep breaths. Focus on each inhalation and exhalation. 
• Maintain the position for 5 minutes.

3. Legs-Up-the Wall Pose (Viparita Karani):

Elevating the legs against a wall provides deep relaxation to the body while enhancing lymphatic circulation. 

• Sit facing the wall. 
• Position the body as close as possible to the wall, then lie down. 
• Place the legs straight up against the wall. 
• Keep the hands by your sides or one hand on the abdomen and the other on the chest. 
• Maintain this position for 15 minutes while taking deep breaths. 

4. Corpse Pose:

The Corpse pose is the simplest position, allowing you to focus solely on the breathing process. 

• Lie straight on a mat. 
• Make sure your legs are slightly wider than shoulder-width apart and the toes spreading outward. 
• Position your hands beside your body, elbows forming a 45-degree angle. 
• Close your eyes, take a deep breath, exhale, and enjoy each breath. Allowing your body to relax. 
• Maintain the position for 10-20 minutes.

5. Cobra Pose (Bhujangasana)

This movement aids in relaxation and stretching the stiff back, making it suitable for those who sit for extended periods. 

• Start by lying face down with a straight body on the mat. 
• Ensure both feet are perfectly flat on the mat. 
• Place both hands beside your body, palms on the floor parallel to the chest. 
• Slowly lift your chest upward without pressing your hands to the floor. The weight should be on the hips and legs. 
• Inhale while lifting the chest and exhale while lowering the body. 
• Repeat this movement three times, aiming to lift higher with each inhalation.

These yoga movements for stress relief are ideal for beginners and can be learned independently at home. 

For optimal benefits and precise execution, consider joining a yoga class or hiring a personal instructor to guide you. 

The Sanur features a professional instructor and an Ethnomedical Botanic Garden, an exquisite sanctuary where guests can engage in yoga. 

The garden is enveloped by lush trees and the gentle murmur of flowing water. The blend of fresh air, a beautiful garden, and certified instructors creates a perfect synergy for achieving harmony between physical health and the soul.

Following your yoga session, you can rejuvenate your soul and nourish your inner self by participating in a cleansing ritual named melukat. In doing so, you can discover tranquility within your true self and be ready to face the hustle and bustle of the world anew.