The holidays can be stressful, and with the new year here, it’s the perfect time to adopt healthy habits. Stretching and yoga are powerful ways to reduce stress by promoting relaxation and improving well-being. These practices release muscle tension while encouraging mindful breathing and body awareness. Yoga, in particular, combines gentle movements with deep breathing to activate the parasympathetic nervous system, reducing the body's “fight or flight” response. Regular stretching can lower cortisol, improve flexibility, and enhance mood. We spoke with Emily, a lead trainer at Radiant Yoga EDH, who shared simple techniques to practice at home for stress relief. radiantyogaedh.com
1:
Supta Baddah Konasana: Sit with your legs extended, bringing your feet together and letting your knees fall open to the sides. Slowly lower your torso backward, supporting yourself with your arms. Place pillows or blocks under your knees for added comfort if needed. Relax your arms by your sides, palms up. This pose helps relieve stress and ease cold symptoms.
2:
Uttanasana: Start standing, feet hip-width apart. Inhale to lengthen your spine, then exhale and hinge from your hips to fold forward. Relax your head and neck, reaching toward the floor. Keep a slight bend in your knees if needed and avoid rounding your back. Hold for a few breaths, then slowly rise. This pose releases tension, improves circulation, and stretches the hamstrings and lower back.
3:
Surya Namaskar: Start with feet shoulder-width apart, shoulders back, and palms facing forward. Inhale, raise your arms overhead, then exhale and fold forward. Inhale into a half lift, exhale and step back into a plank position. Lower to the floor, inhale into Cobra, then exhale into Downward Dog. Step forward, inhale into a half lift, exhale to fold, and rise back to standing. Sun Salutation boosts circulation, strength, flexibility, and energy.
4:
Sama Vritti: To perform a yoga breathing square, inhale for a count of four, then hold the breath for four counts. Exhale for four counts, and hold the exhale for four counts. Continue this pattern, focusing on steady, even breaths. This technique helps calm the mind, improve focus, and balance the nervous system. It also increases lung capacity and encourages deep, mindful breathing.