This file shows a step by step process how yoga AIDS in weight loss and gives some practical show to go about it.

1. http://www.instructables.com/id/Relieving-Stress-with-Yoga/
Relieving Stress with Yoga
by theAlt007 on March 29, 2015
Table of Contents
Relieving Stress with Yoga ...........................................................................................................................................................1
Intro: Relieving Stress with Yoga....................................................................................................................................................1
Step 1: Starting the Routine .........................................................................................................................................................2
Step 2: The Half Moon...............................................................................................................................................................2
Step 3: The Tree.....................................................................................................................................................................3
Step 4: The Warrior..................................................................................................................................................................3
Step 5: The Triangle .................................................................................................................................................................4
Step 6: The Downward Facing Dog.................................................................................................................................................4
Step 7: The Cat......................................................................................................................................................................5
Step 8: The Upwards Facing Dog...................................................................................................................................................6
Step 9: Stretching the Core..........................................................................................................................................................6
Step 10: The Full Body Stretch......................................................................................................................................................7
Step 11: Full Body Relaxation.......................................................................................................................................................8
Related Instructables..................................................................................................................................................................8
Advertisements........................................................................................................................................................................8
Comments.............................................................................................................................................................................8
Intro: Relieving Stress with Yoga
Stress is a common part of everyday life. In small amountsstress is perfectly manageable but ifleft unchecked it canbe debilitating. Stressalso leads to the production
of a hormone called cortisol that, inlargequantities, can cause seriousheath problems. It isbecause of this that it isimportant to take stepsto relieve stress and
decrease cortisol levelsin the body.
One of the most effective treatmentsfor these two thingsis the 11th century yoga practice called Hatha yoga. Hatha yogais unique from other formsof yoga in thatit has
a focus on mastering the mind, thebody, andthe relationship betweenthe two throughthe practice of positionscalled asanas. Since itscreation people have understood
that Hatha yoga hashad healingpropertiesbut it wasn't until recently that Hatha yoga wasscientifically provento decrease perceivedlevelsof stress and levelsof
cortisol in the body.
In thisInstructable we will be providing a briefset of Hatha yoga asanasspecifically designedto maximizestress relief th rough controlled breathing and stretching. These
are beginner level asanasthat can be performedby any aspiringyogi. By the end of the guide you shouldfeel relieved of muchof the stress you may be experiencing
and should feel mentally andphysically refreshed.
(Note: a yoga mat or a soft pad is recommended for these asanas)
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2. http://www.instructables.com/id/Relieving-Stress-with-Yoga/
Step 1: Starting the Routine
Begin the routine by standing upright on your yoga mat with your handsresting flat alongyour sidesand your feet close toge ther. In thisposition take timeto prepare
your mind and your body with several deep breaths. These breathsshould be slow and your focusshould be on the breathsthemselves. Once you feel ready moveinto
the first asana.
Step 2: The Half Moon
From the starting position bring your armsup and over your head, touchingyour palmstogether. Whileyou raise your armstake a deep breath in so that your lungsare
full when you bringyour palmstogether. Breatheout slowly andthen holdthe positionfor three seconds.
After the three secondsare over take another deep breath,bending so that your torso and armsare pointingto the right. In doing thiskeep your legsand feet a s
stationary as necessary to maintain your balance. Time itso that when you are done breathing inyour body isbent between 15 and20 degrees. Continue breathing
deeply asyou hold the positionfor betweenfive andten seconds.
Once you are done holdingthe positionreturn to the startingposition withyour armsrelaxed at your sidesand repeat the processbendingyour body to theleftside of
your body.
Repeat thisprocess three times, returning to the startingpositionat the conclusionof the third process, and continue on t o the nextasana.

3. http://www.instructables.com/id/Relieving-Stress-with-Yoga/
Step 3: The Tree
From the starting position place your right foot onyour inner left thighnear your knee with your armsrelaxed at your sides. If your balance isgood enoughraise your foot
onto the top of your left thigh. Ensure that youare balancedand then bring your armsup to your chest, touchingyour palms together. Hold thispositionfor at least four
deep breaths.
If you are having troublestaying balancedit can be helpful to focuson a stationary object near to you such as a rock on th e ground or a tile on the floor.
Once you are done with your breathsreturn to the starting position andrepeat the stepswith your left foot. Do thisasana a total of three timeswith each foot. After this
process is done return to the starting position andmoveon to the next asana.
Step 4: The Warrior
From the starting position spread your legs so that your body and right footare pointingto your right. Your left footshould beperpendicular to your rightfoot.Bend the
right leg to form a 90° angle with thegroundspreading your legsapart asnecessary. Hold thisposition for one deepbreath.
Now, extend your armsso that they are in line withyour shoulders. Your shoulders, core, and hipsshould all be inline with one another but you shouldcontinue looking
in the directionthat your right footispointing. Holdthispositionfor four deep breaths, each breathseparatedby a count of five seconds.
After the breathsare taken return to the starting position and repeat inthe opposite directionmovingon to the next asana before returning to the startingposition. Repeat
thisprocess three times.

4. http://www.instructables.com/id/Relieving-Stress-with-Yoga/
Step 5: The Triangle
From the previouswarrior pose, rotate the core of your body 90° towardsthe ground asseen above. As you rotate take a deep breath in, breathingout whenyou are
done rotating. Your left arm shouldbe on top of your leftleg andyour right arm isextended upward towardsthe ceiling. Take four deep breathswith each breath being
separated by a count of five seconds.
Repeat in the oppositedirection.
Repeat thisasana three timesand then return to thestarting positionfor the next asana.
Step 6: The Downward Facing Dog
In thisasana you will want to use the yoga mat so that majority of the material isin front of and behindyou asopposed to on your sides. Once your yoga mat isoriented
in thisway start in the starting positon. From here bend forward asif you are goingto touch your toes. Once in thispositiontake a deep breath.
After your deep breath transition yourself ina position similar to that of a pushup. Once inthisposition attempt to bring your handsand feet asclose together aspossible,
bringing yourselfintoan inverted “v” shape. Take three deep breathswith each breath separatedby a count of three seconds.
Repeat thisasana three times.
Once you are done with your breathslay yourself flat onthe groundfor the next asana.

5. http://www.instructables.com/id/Relieving-Stress-with-Yoga/
Step 7: The Cat
Drop your knees to the ground asif you are going to crawl, much like a cat walking. Your armshandsshould be inlinewith yo ur legs. Breathe in for four secondsasyour
curl back upwardstowards the ceiling. Keepyour shouldersnear your ears. Hold that position for three seconds.
Breathe out in three secondsasyour push your back down to the original position. Repeat threeto four timesthen transition into thenext pose.

6. http://www.instructables.com/id/Relieving-Stress-with-Yoga/
Step 8: The Upwards Facing Dog
Place your handson the mat near your shouldersas if you are about to do a pushup. Push up with your armskeeping your legson the groundand archingyour back.
Hold thisposition for four breathswith each breath separatedby a count of three seconds.
On the final breathexhale asyou release the asana, returningto a laying position. Repeat thisasana three timesand then continue to thenext asana.
Step 9: Stretching the Core
From your position laying on your stomach flipover so that you are on your back. Bring your armsup and, while keepingyour shouldersflat on the groundbring your
right leg up and over your left.Hold thispositionfor three breathsand thenswitch legs, bringingyour leftleg over your right.
After holdingthisfor three breathsreturn to the layingposition withyour armsrelaxingat your sides. Repeat thisasana three timesand then continue to thenext asana.

7. http://www.instructables.com/id/Relieving-Stress-with-Yoga/
Step 10: The Full Body Stretch
Place your armsover your head. Imagine someone isholding you from both endsand pulling you gently in either direction, stretching your armsand legsasfar as they
can go. Try to keep your spine straight and on the mat.
From thisposition transitionintothe final asana.

8. http://www.instructables.com/id/Relieving-Stress-with-Yoga/
Step 11: Full Body Relaxation
Face your body so your stomach is facing the ground. Keepyour armsflat against your sides. Keep normal breathing patterns. Thisisto finish calming youdown from
your busy day by giving you a chance to letgo of your worriesand to simply nap. If at thispoint you are havingissuesrelaxing shift your focuson your breathing making
each breath slow and deliberate.
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Comments
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Ojashviy says:
Nice. I like it.
Yoga isa good exercise, you can do at home. Yogahelpsin many
problemsand we can do easy asana for our fitness and healthy life.
Yoga Teacher Training Rishikesh
Jul 30, 2015. 12:35 AM REPLY
RaghavS3 says:
nice blog.
Yoga isthe natural way to stay happy, healthy and stress free. It is the best home exercisesyou can do around the house.
<a href="http://www.apoorvayoga.com/">200 Hour Yoga
Teacher Training inRishikesh</a>
Jul 24, 2015. 4:06AM REPLY
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cacj131 says: Jun 29, 2015. 11:22PM REPLY
Really useful since teensdeal with stress and I need more agility and flexibility for parkour and freerunning. Nice 'ibleth ough!
Clean Your
Yoga Mat by
kelleymarie

9. http://www.instructables.com/id/
Relieving-Stress-with-Yoga/
Step 12
Click on the link below to watch free yoga video.
https://bit.ly/3mwZitk
EvolvedAwesom e says: Apr 15, 2015. 2:26 AM REPLY
I know someone who will love thisarticle!