3 Yoga Poses To Help You Relax

Best of all, you don’t need a ton of time to reap these rewards, so long as you stay consistent. Daily yoga practice—even just 10 minutes a day—carries a greater benefit than a weekly class because you’re fighting that stress a little at a time, says Carol Krucoff, a yoga therapist with Duke Integrative Medicine in Durham, NC, and creator of the CD Healing Moves Yoga. Do it first thing in the morning, she adds, and you’ll increase energy, release tension, and start the day off right. What to do: The moves in this 10-minute routine are scientifically shown to fight stress. For each pose, inhale slowly and deeply through your nose for 5 seconds; exhale slowly for another 5. Try to clear your mind and allow yourself to focus on nothing but your breath moving through your body. Repeat this breathing pattern 3 to 6 times, then move to the next pose.How often: Daily (It’s only 10 minutes!).What you’ll need: A workout mat, yoga block or phone book, and some folded bath towels or blankets (optional). MORE: 8 Simple Meditations That Can Change Your Life Bound Angle Pose Stretches inner thighs and groin muscles; traditionally thought to soothe menopause symptoms; reduces fatigueMake it easier: From a kneeling position, sit back on heels and open knees about hip-width. Bend forward, lowering upper body between thighs and forehead toward floor; bring arms in front of body, palms down. Place a thickly folded towel or blanket between your calves and hamstrings. MORE: 12 Hip-Opening Yoga Poses Supported Bridge Stretches spine, chest, abdomen; relaxes lower back Lie on back with knees bent, feet flat on floor, and arms at sides with palms down. Press into soles of feet and lift hips. Slide yoga block under tailbone, then allow body to rest on block. Remain here, breathing evenly. To come out of the pose, press into feet, lift hips, remove block, lower back to floor, then gently roll up to a seated position. Use a lower part of the block, or substitute a phone book for the yoga block. Make it easier: Child’s Pose Stretches hips, thighs, backMake it easier: From a kneeling position, sit back on heels and open knees about hip-width. Bend forward, lowering upper body between thighs and forehead toward floor; bring arms in front of body, palms down. Place a thickly folded towel or blanket between your calves and hamstrings. MORE: 11 Ways To Make Yoga Easier At Every Size