One of my favorite asanas for stressful times have been the “Child’s Pose” or Balasana. I tend to hold stress in my shoulders and back, often unknowingly. At the end of the day, (while in bed) I have found this pose to be a great stress reliever.
There are MANY variations for this asana. Here are the first steps for the original posture. You can do this posture on a Mat(on the floor) or in the Bed (with caution to ensure you have space and will not fall).
Come onto your hands and knees.
As you Inhale, lengthen your spine.
As you Exhale, sink your hips (buttocks) to your heels (as close as you can comfortably get).
Bringing your chest to your thighs, and head to the ground with arms extended over head.
Continue to comfortably Inhale deeply and Exhale fully, noticing the rhythm of your breath.
Bring your awareness to the up & down motion of your body as you breathe, sinking into your breath and natural rhythm.
You may hold this posture for however long it is comfortable to you, but try to hold for at least a full minute to allow your mind and body to relax.
Modifications/Variations:
If you are not on a bed, and would like knee support, place a leveled blanket under your knees.
Open your knees to be Mat width apart (to allow your belly/chest to sink in-between your legs)
Open your arms wider, your arms do not have to remain next to your ears.
Rest your forehead on a block (folded blanket or pillow) but ensure it is not too high.
To keep the pose “active” , raise your elbows off the mat/ bed.
You may reach your arms back along your sides, with palms up to relax your shoulders towards the bed.
Benefits:
Child’s pose relieves fatigue, increases blood circulation to your head, stretches your shoulder muscles, lengthens your lower back and supports deeper breathing to name a few.