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Raise your hand if you are in your 30s or older and have zero stress! Exactly. We ladies know that stress is a common companion in our day-to-day lives. Luckily, incorporating yoga-inspired exercises can be a great way to manage stress and uplift your mood.
In this blog post, I’m going to show you five of the best yoga-inspired exercises, supported by scientific research for their effectiveness.
Plus, our Facebook fitness support group is here to provide you with additional support and insights.
Let’s see how these exercises can enhance your well-being and fitness journey.
Sun Salutations (Surya Namaskar)
Scientific Support: Yoga Sun Salutations and Stress Reduction
Sun Salutations are a series of yoga poses that promote relaxation and flexibility. Research published in the International Journal of Yoga found that regular practice of Sun Salutations significantly reduced stress and improved overall mood.
Technique: Flow through the sequence, incorporating deep breathing and mindful movements.
Child’s Pose (Balasana)
Scientific Support: Child’s Pose and Stress Management
Child’s Pose is a restorative yoga pose that helps calm the mind and release tension. A study in the Journal of Alternative and Complementary Medicine suggests that practicing Child’s Pose can reduce stress levels and enhance emotional well-being.
Technique: Kneel on the floor, sit back on your heels, and stretch your arms forward while resting your forehead on the mat.
Cat-Cow Stretch (Chakravakasana)
Scientific Support: Cat-Cow Stretch and Mood Enhancement
The Cat-Cow stretch is a gentle spinal movement that improves flexibility and mood. A study in the Journal of Evidence-Based Integrative Medicine highlights its effectiveness in reducing stress and improving overall mood.
Technique: Start on your hands and knees, arch your back (Cow), and round your spine (Cat) in a flowing motion.
Legs Up the Wall Pose (Viparita Karani)
Scientific Support: Legs Up the Wall Pose and Stress Reduction
Legs Up the Wall Pose is a restorative inversion that promotes relaxation. Research in the Journal of Clinical Psychology demonstrates that this pose can lower cortisol levels, reducing stress and anxiety.
Technique: Lie on your back with your legs resting vertically against a wall.
Bridge Pose (Setu Bandha Sarvangasana)
Scientific Support: Bridge Pose and Mood Improvement
The Bridge Pose helps relieve stress and boost mood by opening the chest and releasing tension. A study in the Journal of Physical Therapy Science suggests that regular practice of Bridge Pose can significantly enhance emotional well-being.
Technique: Lie on your back, bend your knees, and lift your hips off the ground while pressing your feet into the mat.
Join Our Facebook Fitness Group:
To dive deeper into the transformative power of yoga-inspired exercises for stress relief and access more tips and support, consider joining our Facebook fitness support group. Here, you’ll connect with like-minded women who share their experiences and benefit from expert guidance. Together, we’ll harness the potential of these exercises to help you achieve your fitness goals and maintain a balanced, stress-free life. Join us today!
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As a passionate personal trainer, women's fitness specialist, life coach, and nutrition coach, I am dedicated to helping you achieve your health and fitness goals. With years of experience in the fitness industry, I am committed to empowering and guiding you on your journey toward a healthier, happier you. Let's work together to unlock your full potential and create a sustainable, balanced approach to fitness, nutrition, and overall well-being. Get ready to transform your life!