Edge The Agency
In the modern, relentless world, chronic stress and anxiety have become unwelcome companions for many. The continuous demands of work and social pressures have left these individuals disconnected and overwhelmed. However, the ancient practice of yoga emerges as a solution to achieving balanced mental wellness while rediscovering inner harmony. Even simple, accessible yoga practices can make a profound difference, especially for those new to its transformative embrace. Here are six gentle poses perfect for beginners and experienced practitioners alike.
Benefit: Child’s pose, known as Balasana in Yoga, can calm the mind, soothe the nervous system and relieve pain in the back, shoulders and hips. It’s also known as a posture of surrender and introspection.
Steps:
1. Start kneeling, big toes touching, knees slightly apart.
2. Exhale and fold forward.
3. Rest your forehead on the mat.
4. Extend arms forward (palms down) or alongside the body (palms up).
5. Breathe deeply and relax.
Tip: Focus on long and slow inhales and exhales. Visualise any tension melting away with each exhalation, allowing your body to feel heavy and grounded.
Benefit: This restorative inversion enhances healthy circulation while reducing swelling in the legs and feet.
Steps:
1. Find a clear space near a wall.
2. Lie on your back.
3. Gently move your hips close to the wall (as comfortably).
4. Extend legs straight up the wall, heels resting against it.
5. Rest arms by your sides, palms facing up.
6. Keep the neck and shoulders relaxed on the floor.
Tips: Stay in this pose for 5-10 minutes and allow your breath to be natural and effortless.
Benefit: The cat-cow stretch gently loosens the spine and synchronises breath with movement, fostering a sense of emotional release.
Steps:
1. Start on hands and knees, wrists under shoulders, knees under hips.
2. Inhale (Cow): Drop belly, arch back, lift chest and gaze.
3. Exhale (Cat): Round spine up, tuck chin, draw navel in.
Tips: Allow any stagnant energy or emotions to release with each exhale.
Benefit: This pose relieves fatigue, calms the brain and encourages introspection.
Steps:
1. Stand tall, feet hip-width apart.
2. Exhale and hinge forward at the hips (keep the spine long initially).
3. Rest hands on floor, shins, or ankles; let head hang heavy.
4. Keep a slight bend in your knees if needed.
Tip: Gently shake your head to release any tension in the neck and shoulders while focusing your breath. Feel the gentle stretch in the back of your legs.
Benefit: The Seated Forward Fold encourages introspection while soothing the nervous system. It stretches the spine, hamstrings and hips while promoting inner stillness.
Tips:
1. Sit with legs extended straight.
2. Inhale, lengthen spine, reach crown up.
3. Exhale, fold forward from hips, hands towards feet/ankles/shins.
4. Relax and let gravity deepen the stretch with each exhale.
Tip: Consciously release any tension in your body with each exhale.
Benefits: Corpse pose allows both the body and mind to integrate, enhancing profound relaxation and a sense of complete surrender.
Steps:
1. Lie flat on your back, legs comfortably apart.
2. Arms by sides, palms facing up.
3. Let feet fall open naturally.
4. Close your eyes.
5. Soften all muscles, releasing tension in the forehead, jaw, tongue, and shoulders.
Tip: Use a guided scan to bring awareness to different body parts, releasing any remaining tension and simply focus on the natural rhythm of your breath.
