College can be stressful and stress puts a huge strain on your body. When you are under stress, your nervous system is activated and gets your body ready for a physical battle. In fact, your heart beats faster, adrenaline is released, and the blood vessels to your muscles expand to allow more oxygen flow. However, we rarely actually get into a fight because of our stress, so “your body is prepared for a battle that never happens, the stress energy builds up, tension develops, and it eventually wears your body down” (Anderson). Too much stress can give you headaches, make you sick, and make you lose concentration. And even worse, hours of looking down studying or sitting at a chair writing an essay can put more tension in your back and neck.
So, taking time to destress and relax is VERY important! One of the best ways to relieve stress is to do yoga, which activates your nervous system to relax. When doing the following yoga, make sure to concentrate on stretching your muscles slowly and controlling your breathing. Yoga is proven to reduce stress levels, make you healthier, and increase your happiness!
These yoga poses – which you can even do in your dorm room – can help with tension and stress. So take a few minutes each day and relax!
Supported Chest Opener
Roll up a blanket or thick towel. Lie down with the roll placed under your upper middle back. Close your eyes and relax. Stay in this position as long as you would like.
Legs-Up-the-Wall Staff Pose
Lie down with your legs extended up a wall; make sure your buttocks are as close to the wall as possible. Flex your toes toward you and work on getting your knees straight by extending the hamstrings. Stay in this position for a couple minutes. You can also widen your legs to stretch your inner thigh muscles and for another pose.
Extended Puppy Pose
Move onto your hands and knees. Walk your hands forward a few inches. Move your buttocks halfway back toward your knees. Don’t let your elbows touch the ground. Drop your forehead to the floor and stretch your spine. Hold for 30 seconds then release your buttocks onto your heels into child’s pose.
Cobra Pose
Lie down on your stomach. Place your hands under your shoulders. Push up onto your hands about half way so that your elbows are in line with your back. Hold for a minute. Repeat as many times as you want.
Shoulder Stretch on the Wall
Stand next to a wall, but not facing the wall. Leave a space about three quarters the length of your arm between you and the wall. Reach the arm closest to the wall behind you and place your palm on the wall, fingers facing away from you. Keeping the hand in place, gently rotate your body away from the wall. Breathe full and deep for several breaths, then inhale and stretch your fingertips up to the ceiling. Let your arm back down and repeat on the other side.
Sources:
Anderson, Dr. Gregg. Stress, Neck and Back Pain. 2008. 2013.
Bardelli, Rebecca. Top Five Yoga Poses for Stress Relief. 5 January 2012. 2013.
Relieve Stress with Yoga. n.d. 2013.
Shishosana, Uttana. Extended Puppy Pose. n.d. 2013.
Tomasko, Felicia. 8 Yoga Poses for Simple Stress Relief. n.d. 2013.