High Stress? Hectic Life? Take 15Min right now!

For those who are in high stress environments or have no time for yoga, these are for you. The first two can be performed seated.

(Please consult with a medical professional before you perform any exercises provided by Phoenix Rising Yoga. Please consult with a medical professional if you have health issues relating to your mental health, PTSD, breathing/lungs, blood pressure, are pregnant/or planning, arthritis etc).

1. Nadi Shodhana (Alternate Nostril Breathing)

   READ FIRST

   Use LEFT hand

   Place tips of middle and index fingers on your 3rd eye (between your eyebrows)

   Place thumb over left nostril and ring finger over right nostril

   Close right, release left and inhale

   Close left, release right and exhale

   Inhale through right

   Close right and exhale through left

   This is one complete cycle. Repeat 5 times (5 cycles)

   Benefits: Calms nervous system, improves focus and clarity, releases blocked energy, balances right and left hemispheres of brain

   
   

2. Eye yoga (12-6-3-9)

   Only move your eyes - Keep your head facing forward

   Look up (12pm) hold for 7 seconds

   Look down (6pm) hold for 7 seconds

   Look right (3pm) hold for 7 seconds

   Look left (9pm) hold for 7 seconds

   Return to your Drishti spot (a focus spot in front of you) or close your eyes

   Take a nice cleansing inhale in through your nose, exhale through your nose. If you yawn or sigh your body is releasing tension/stress.

3. Ardha Dhanurasana (Half Bow)

   This will stretch your "fight or flight" muscle (Psoas). It is a deep core stabilizer which runs through your pelvis to your thigh bone.

   Lay flat on your stomach

   Bend right leg and reach ankle with right hand

   Guide heel in towards your glute and hold for 6 deep long breaths

   For a deeper stretch, press your hips into mat

   Release leg and repeat other side

4. Balasana with block (Childs Pose)

   Restorative and calming, taking weight off shoulders

   Transition from third pose:

   Stack hands under shoulders, push body up into tabletop (all fours)

   Re-Adjust: Knees hip width apart (use thin blanket for knees), big toes touching, set block in front

   Press hips back and extend arms in front, rest forehead on block

   Stay here or slide hands back towards ankles, palms facing upwards

5. Constructive Rest Pose (Alternative to 3+4)

   Releases stress in the Psoas Muscle using gravity instead of stretching

   Lay on your back on your mat (firm surface underneath)

   Knees bent, hip width apart

   Rest arms by your side

   Give yourself at least 3 minutes to decompress

6. Savasana (final relaxation pose)

   Lay on your back with legs and arms flat on your mat

   Focus on how your body feels, lighten your breath

   Take at least 3 minutes in this pose for your body to realign

7. Slowly waken up your body by moving your fingers and toes; your arms and legs; roll your head to the left

   As you roll your head to the right, roll the rest of your body also to the right, using your arms like a pillow

   Take a nice deep cleansing breath before slowly pushing your body back up to Sukasana (seated position with legs crossed in front)

Hands by your sides, extend your arms out and up; bring palms together and lower to heart center.

Thank yourself for giving your body some much needed stress release!

Namaste

Photo showing Psoas Muscle from The Psoas Muscle by JoAnn Staugaard-Jones