Improve focus and reduce stress with these 5 simple yoga poses

Want to get stronger? Yoga can help with that. Need to do some work on your posture? Yoga’s got your back (quite literally). Looking to boost concentration and alleviate stress? Yep, yoga can help with that too.

Of course, it’s not always easy to find time to commit to a lengthy yoga routine - particularly in the busy veterinary work environment when you’ve got a dozen things on the go at any one time.

The good news is that yoga doesn’t have to be a massive time sink. We’ve rounded up some nourishing poses that can easily be done in the clinic or at home, even if you’ve only got a couple of minutes spare. They’re not animal-themed, but we managed to sneak a few in there!

Standing Forward Fold

If you’re running around on your feet all day, there’s a good chance you’ll feel some lower back pain from time to time. Standing Forward Fold is a great pose to release tension in the lower back and stretch the back of your legs.

1. Stand with your feet hip distance apart and bend from your hips, gently folding your body in half.
2. If you’re tight in your hamstrings, keep a slight bend in your knees to take the pressure out of the back of your legs.
3. Tuck your chin towards your chest. Keep your eye gaze either between your legs or, for extra relaxation, try closing your eyes.
4. Take a deep breath in. As you exhale, see if you can deepen the stretch by tilting your body forwards a bit more from your hips. 

We aren’t trying to reach the floor so don’t stress about that! Focus more on creating length in your spine and relaxing your upper body.

This pose can also be done sitting down as a more restorative option as pictured below.

Seated Half-Lotus

Seated Half-Lotus is an effective pose to open your hips and glutes - ideal if you are standing all day! It improves posture, spine mobility, and hip flexibility - a great one to do in between typing up notes or answering the phone. 

1. Start seated and bend your right knee, resting your right ankle on your left thigh.
2. Slowly hinge forward from your hips trying to keep your spine straight and long.
3. To deepen the stretch, flex your right foot more and see if you can move your chest closer to your right shin.
4. Hold the pose for a couple of breaths and then change sides.

Seated Twist

Seated Twist is similar to Seated Half-Lotus in that it targets your hips and focuses on improving spine mobility. Plus, when you are twisted, the slight compression of internal organs can aid digestion.

1. Sit on the ground and bend your left leg, tucking it towards your right glute.
2. Bend your right knee.
3. Sit up tall, elongate your spine, and try to turn your head, looking over your right shoulder.
4. For a less intense twist, extend your left leg and bend your right knee as pictured below.
5. Hold the pose for a couple of breaths and then change sides.

Note: If pregnant, the pose should be done opening the twist (instead of closing).

Cow and Cat

Cow and Cat is a sequence of poses that can increase spine mobility, reduce lower back pain, and improve circulation and blood flow.

You will need a bit of space for this pose. If you have tender knees, try rolling up a towel and placing it under your knees.

Cow

1. Come down to your hands and knees with your hands shoulder-width apart and knees directly under hips.
2. Curve your lower back and tilt your pelvis up, while bringing your head up and looking at the ceiling.

Cat

1. Move your abdomen in, arch your back, and bring your pelvis down.
2. Tuck your chin towards your chest and look down.

That’s one round.

1. Next round, try inhaling into Cow, and exhaling as you move into Cat.
2. Repeat this for one minute, taking full breaths in and big breaths out.

Tree

Tree pose improves balance, focuses the mind, strengthens your legs, and helps to maintain good posture. Plus, focusing on one side of the body at a time can reveal which side is better at balancing.

1. Stand on your right foot and place your left foot on your right inner thigh. If your balance is a bit shaky, place the ball of your left foot on the ground instead as shown below.
2. To help steady your balance, focus on a single spot on the floor.
3. Start to notice your breathing. Inhale as you stand tall and lengthen your back, and exhale and relax your shoulders down.
4. Think about standing taller, lifting from the crown of your head.
5. Hold the pose for a couple of breaths and then change sides.
6. If you are a bit wobbly, hold a wall for extra stability. Or, if you want an extra challenge, try closing your eyes!

Takeaway

Yoga can be an effective way to relieve stress, improve posture, increase flexibility and strength, and promote overall physical and mental health. Incorporating them into your daily routine can help you to stay balanced and energized - both on and off the job.

Need more mindfulness in your life? Check out Mindful May, an ezyVet initiative dedicated to promoting wellbeing and self-care in the veterinary industry.