Simple Stress ReliefBy: Felicia Marie Tomasko, R.N. • Photographs By: David Martinez • Produced By: Victor Maze and Veronica Sooley
Life sometimes comes at you so fast that even stopping to take a deep breath seems like an impossibility. When this happens on a long-term basis, the body goes into stress mode—a state of high alert. In the short term, stress is meant to kick-start you into action. (Just think about the effect of a car swerving in front of you on the highway—react quickly, and your life is saved.) But the body isn't meant to be in this state 24/7. Studies show that chronic stress inhibits your capacity to heal and increases the likelihood of developing physical and emotional problems, such as high blood pressure, ulcers, immune dysfunction, and depression.
To break the cycle, it helps to train your thought processes and body reactions to slow down. Practicing a style of mind-body exercise known as "restorative yoga" is one simple and effective way to do this. Restorative yoga helps repair health with gentle positions that alleviate the stress and fatigue we accumulate during daily life.
The following poses, meant to be performed as a sequence, are designed to relieve pent-up muscular tension and stimulate the immune and lymphatic systems. Use the poses to build your own practice based on the time you have available. Remain in each pose for one to two minutes while breathing deeply, and always end in Savasana, the classic yogic posture of deep relaxation in which you are lying down but still awake. (In fact, just this one posture done three times a week can do wonders.) Taking time to experience the rest and calm that come from the healing practice of restorative yoga will help reduce your stress levels, improving your overall health and well-being.



1 Namaste: Greeting Your Breath
Begin with your feet firmly planted and arms by your sides. As you inhale, sweep your arms up and out to the sides (palms facing the ceiling) until the palms meet overhead (shown left). Exhale with the hands still touching and slide them down in front of your face, stopping at your heart (shown left, inset). Repeat this three to five times, linking breath and movement. Maintain your attention on your breath.


2 Half Wall Hang
With your hands shoulder-width apart, place your palms against a wall or door. Start to walk your feet away from the wall and slide your hands down until your hands and shoulders are at about the height of your hips. Keeping knees slightly bent, press your hands gently into the wall and lean your body away from it (shown right) to stretch the muscles that run along the back, where many people tend to hold tension. Allow your head to drop slightly, and take several deep breaths. With each exhale, focus on relaxing the area around your jaw, as the muscles there are some of the strongest in your body and tend to clamp down when you're under stress. When you are ready to come out of the pose, walk back toward the wall slowly to prevent any light-headedness.
Note: This pose can be practiced whenever you need a break—at home, work, or even in an airport—and is very helpful in relieving lower back tension, especially for pregnant women.


3 Shoulder Stretch On The Wall
Stand so one side of your body is facing the wall with a space between the wall and your body of about three-quarters the length of your arm. Reach the arm closest to the wall behind you and place your palm on the wall. Keeping the hand in place, gently rotate your body away from the wall (shown left), stretching the shoulder area. Breathe fully and deeply for several breaths. Feel this pose releasing tightness around the shoulder, upper back, neck, and upper chest. Come out of the pose by inhaling and stretching the fingertips up to the ceiling, then letting your arm swing front to back at your side. Turn so the other side of your body faces the wall and repeat.






4 Child's Pose
Begin on your hands and knees with the knees wider than the hips, and then sit back onto your heels. Stretch your arms out in front alongside your ears (shown right) or drape them, palms up, back toward your feet by the sides of your legs. If you feel any discomfort in your knees, place some padding beneath them and/or between your heels and buttocks. You can also rest your upper body and forehead on stacked blankets or pillows if lowering to the floor feels uncomfortable. To stimulate the lymphatic system, reach your arms forward and then inch both hands over to one side, exaggerating the stretch down the opposite side of the body. Breathe deeply and feel the breath stretch the muscles around the rib cage. Take several deep breaths and then walk your hands to the other side. When you are ready, walk your hands toward your knees and return to a seated position.
Note: This pose of deep rest stretches the muscles along either side of the spine.


5 Sleeping Pigeon
Lie on your back with your knees bent and the soles of your feet on the floor, about hip-width apart. Lift your right foot and place your right ankle on your left knee (shown left). Keep your foot flexed to protect the knee joint, and feel the length of your spine drop down to the earth beneath you. To increase the stretch, clasp your hands around your legs and draw them toward the chest. Breathe deeply. Return your feet to the floor, unwind your legs, and switch sides.
Note: This pose stretches the muscles in the hips and lower back.


6 Sleeping Pigeon Twist
Begin in "sleeping pigeon," (shown above). Keeping your legs in this configuration, roll them to your left so the sole of your right foot touches the floor while keeping your back against the floor (shown right). Press the sole of the right foot to the floor to stretch the outer hip and thigh of your right leg. Allow your shoulders to become heavy to release tension throughout the length of the spine. To transition out of this pose, engage your abdominal muscles to bring your legs back to center. Unwind your legs and repeat on the other side, with the left ankle on right knee and sole of left foot on the floor.


7 Legs Up The Wall
This is a mild inversion (a pose in which your body is turned upside down, reversing the effects of gravity). To begin, sit next to a wall with your knees bent, soles of feet on the floor, and right hip and side against the wall. Place your hands behind you, palms on the floor. Rotate your body while leaning back and sliding legs up the wall. Scoot your bottom close to the wall and rest the back of your legs on its surface (shown left). Breathe deeply. You can place an eye pillow over your eyes to deepen the relaxation by encouraging your attention inward. When you're ready, slide your legs back down to the side and, supporting yourself with your hands, roll back up to a seated position.





8 Savasana
Savasana, the pose of relaxation, is the traditional completion of a yoga practice. Simply lying down while still awake quiets the nervous system and encourages a deeply restful state that facilitates health and well-being. Lie peacefully on your back for as long as you wish, maintaining your attention on your breath (shown right). You can place a folded blanket under your knees and lower back if this feels more comfortable.
Note: Savasana provides a beneficial moment to observe the after-effects of any other poses you've done first and to imprint the experience on the body and mind.
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