Stress management doesn’t have to be complicated.
I have a stress problem. Actually, everyone I know has a stress problem—but my problem in particular is that living and working in New York City makes me feel like I’m constantly operating at anywhere from “somewhat stressed” to “overwhelmingly, unmanageably stressed” on any given day. My stress level starts rising during my morning commute (because something always goes wrong), and just consistently climbs throughout the day as various tasks at work and in my personal life—like the totally low-stress job of planning my wedding—pile up.
Long story short, I live and work in a stressful city, and I have a lot going on in my life—so if I’m not packing up and moving and eloping, I’m not going to get rid of my stressors. (And I’m sure there’d be different ones to contend with on the other side.) Which means I have to learn how to manage them. I’m assuming many other people are in the same boat.
I find exercise in general to be really stress-relieving—particularly boxing or running, two activities that let me clear my head and refocus my thoughts and just take some time for me, mentally and physically. But when it comes to the most convenient de-stressing exercise, yoga is a clear winner. You don’t have to use any special gear, or go anywhere. Plus, yoga’s focus on breath and mind work can help calm racing thoughts.
“Yoga can be an excellent tool for self-regulation,” Amy Apgar, yoga instructor at Y7 Studio in New York City, tells SELF. When we’re stressed, our sympathetic nervous system (the famed “flight or fight” response) kicks into high gear. A stressful trigger prompts our bodies to release stress hormones, causing a cascade of physiological changes like elevated heart rate, rapid breathing, and increased blood pressure—all of which are meant to get us amped up and ready to face that stressor. This is also what makes us feel really on-edge and high-strung. Studies have shown that yoga can be useful for managing stress.
Apgar suggests doing yoga regularly as a “preventive” practice. “Even [just honing your] ability to maintain slow, mindful breaths is a great tool for dealing with stress as it arises,” she adds. Apgar recommends doing any of the yoga moves she demos below as often as you need to—whether that’s daily to help manage stress, or after you’re feeling particularly frazzled to help you calm down.
Here’s how to do each move:
1
Cat/Cow
- Start on all fours with your shoulders over your wrists and hips over knees.
- Take a slow inhale, and on the exhale, round your spine and drop your head toward the floor (this is the “cat” posture).
- Inhale and lift your head, chest, and tailbone toward the ceiling as you arch your back for “cow.”
- Repeat as many times as you’d like (until you feel like your spine is moving comfortably).
2
Standing Forward Fold With Shoulder Stretch
- Stand with your feet wider than shoulder-width apart, and clasp your hands together by your butt.
- Fold forward from your hips and bring your chest toward your legs and head toward the floor, keeping your lower back flat as you move. Let your arms follow your head.
- Hold for at least five slow deep breaths.
“If you cannot clasp your hands behind you, you can hold onto a strap or towel instead,” Apgar says. “If you have any low-back sensitivity or tight hamstrings, definitely bend your knees in your forward fold!”
3
Seated Forward Fold
- Sit on the floor with your legs extended in front of you
- Fold forward at your hips and grab onto the arches of your feet with each hand.
- Lower your chest toward your legs, and try to keep your knees as straight as you can. If your hamstrings are super tight, bending your knees a bit will help you lower your chest further.
- Hold for at least five slow deep breaths.
4
Shoulder Stand
- Lie faceup with your knees bent and feet flat on the floor.
- Roll back onto your shoulders, one vertebra at a time. Let your feet fall behind your head.
- Then, slowly lift your legs, one at a time, straight above you, so that they’re in line with your back. Use your hands to help support your upper body (as shown). This will help take some of the weight off your neck, Apgar says.
- Hold for at least five slow deep breaths, and then lower your legs back behind your head before rolling back to starting position.
If you’re new to this move, try it against a wall to support your legs, be sure to support your neck, and go through the move cautiously. “Keep your head centered, and come out of the pose if you get any pain or discomfort in your neck,” says Apgar.
5
Happy Baby
- Lie faceup with both knees bent and feet flat on the floor.
- Lift your feet off the floor and grab the outside edges of your feet with your hands.
- Gently pull your feet toward your chest and let your knees lower toward the floor on either side of your body. Keep your back flat on the floor.
- Hold for at least five slow deep breaths.
6
Savasana
- Lie faceup with your legs about shoulder-width apart and your arms out by your sides a few inches from your body.
- Let your entire body relax, and focus on breathing slowly and deeply from your chest.
- Lie here as long as you’d like, but at least for five slow, deep breaths.
Self