To say that we are surrounded by stress and uncertainty in our everyday lives is an understatement. One way to let go of stress and feel grounded is to land on your yoga mat, connect with your breath and practice some yoga poses. Yoga is known for its calming and de-stressing effects.

 Numerous research studies show that, yogic practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life. A study published in International Journal of Yoga,  found that yoga produces a physiological event sequence in the body that reduces stress. Yoga poses inhibit the posterior or sympathetic area of the hypothalamus in the brain. This inhibition optimizes the body’s sympathetic responses to stressful stimuli and restores autonomic regulatory reflex mechanisms associated with stress.

One of the yoga pose categories provides this benefit significantly more than others.  That category is the forward bend poses. Traditional yoga texts say forward bends can cure disease. Scientists are discovering how these poses help in reduces stress.

One of the explanations comes from our childhood.  Children like to hug their knees to their chest to self-cradle. Forwarding bending yoga poses operate in the same way. Forward folds also help by bringing calmness because they encourage us to pull our senses inward. This allows us to connect and stay with our inner essence. Forward bends are also known to protect your heart and abdominal region. According to Savanna Stevens,  forward bends give space between the spinal discs when we drop our head down. Our autonomic nervous system is lead by our spine. These elements combined make this category of poses a perfect one for moving from fight and flight to rest and digest mode.

There are many variations of forward bends. We will focus on three in this blog. The seated forward bend, standing forward bend, and child’s pose.

Seated Forward Fold- Paschimottanasana, the seated forward fold, is one of the twelve postures of hatha yoga. It’s easy to practice seated forward bends.

• Sit with your legs extended in front of you. Knees can be bent or straight.
• Inhale, reaching your arms up overhead, lengthening your spine.
• Exhaling, bend forward from the hip joints. Imagine your torso coming to rest on your
• Rest your fingertips on your shins, ankles, or feet.
• Repeat 3-4 reps and then hold for up to a minute.

Standing Forward Fold- Standing forward fold lengthens the hamstrings and calves and opens up back muscles. Here is how to practice this pose.

• Come into a mountain pose with raised hands.
• Sweep your arms down, bending at your hips lengthening your torso.
• Bring your fingertips in line with the toes. You can drop your hands down or rest your hands on a block.
• Let your head hang heavy under you.
• Inhale and rise, pressing your tail bone down and heels into the mat.

Childs Pose- Balasana is a standard yoga pose. It is a resting pose used during yoga practice.  Here is how to practice it.

• Begin on your hands and knees. Spread your knees shoulder-width apart and glue your toes together.
• With an exhale send your hips to your heels, bow forward, draping your torso between your thighs. Drop your forehead down on the mat or a yoga block.
• Hold for a minute or three breath cycles.

Next time you are stressed out, lay down your yoga mat and practice a few forward bends.