Yoga and the Nervous System
Yoga activates the parasympathetic nervous system — your “rest and digest” mode. Studies show that just 12 minutes of daily yoga practice can reverse stress-related genetic expression.
10 Stress-Relief Poses
1. Child’s Pose (Balasana): Calms the mind and relieves tension in the back and shoulders.
2. Cat-Cow (Marjaryasana-Bitilasana): Gentle spinal movement releases tension and improves breath awareness.
3. Downward Dog (Adho Mukha Svanasana): Inverts the body, promoting circulation and relaxation.
4. Forward Fold (Uttanasana): Releases tension in the neck, shoulders, and back.
5. Legs Up the Wall (Viparita Karani): Promotes deep relaxation and reduces anxiety.
6. Seated Forward Fold (Paschimottanasana): Calms the nervous system and stretches the entire back body.
7. Bridge Pose (Setu Bandhasana): Opens the chest and counteracts the hunched posture of stress.
8. Corpse Pose (Savasana): The ultimate relaxation pose. Stay here for 5-10 minutes.
9. Alternate Nostril Breathing: Balances the left and right hemispheres of the brain.
10. Neck Stretches: Simple side-to-side and forward stretches release built-up tension.
Creating a Routine
Hold each pose for 30-60 seconds, focusing on deep, slow breathing. Practice this sequence daily or whenever stress levels rise.
