Fitness experts share five yoga and Pilates exercises to help release stress from your body.

Lifestyle

Written by Brittany Casco, FOX News

In preparation for May’s Mental Health Awareness Month, fitness experts share the best ways to reduce stress.

Kristina Ruzhinskaya is a California-based certified Pilates instructor and founder of Etalon, a posture bra brand.

Luzhinskaya has multiple certifications in Pilates and proper body form, and she shared with Fox News Digital the poses that are perfect for anyone looking to reduce stress during this time (or any time).

“Next time you’re feeling stressed, remember to stand tall, take deep breaths, and let Pilates work its magic on both your body and mind,” she said.

Luzhinskaya linked good posture to stress relief, saying, “Proper alignment of the body during Pilates practice.” [can help] Activates and stabilizes deep muscles, releases tension and improves blood circulation. ”

Try these simple poses at home to relieve stress.

1. Child’s pose

One of the most recommended stress relief poses is child’s pose.

“This classic position stretches and lengthens your spine, glutes, and hamstrings. It’s a great position to meditate in,” she said.

According to Luzhinskaya, this position relaxes the body while also stimulating the parasympathetic nervous system.

2. Cat and cow pose

“Cat and cow exercises strengthen the core muscles, stabilize the spine and improve posture,” Luzhinskaya said.

Pilates instructors said this pose, when combined with synchronized breathing, has a calming effect on the nervous system and promotes relaxation.

3. Side plank

Holding a side plank can help strengthen your core and tone the muscles along your flanks and glutes, Ruzhinskaya said.

“[It] It supports your back and provides a solid foundation for improving your posture…combined with mindful breathing, this pose aids in stress release and relaxation, while also being a symbol of stability and stability.” she said.

Side planks vary in difficulty. You can also lift your entire body or place your knees on the ground.

4. Superman pose

A pose where you lie flat on the floor with your arms above your head and lift your arms and legs into the air at the same time is considered a Superman pose.

Luzhinskaya said this movement “strengthens the spinal muscles and promotes better alignment and posture.”

She continues, “Holding the poses restores muscle strength, promotes elongated posture, and increases feelings of confidence and self-esteem.”

5. Chest stretch

The last pose Luzhinskaya recommended is a chest stretch for people who sit a lot during the day.

“This stretch corrects the hunched back caused by sitting and encourages a more open posture,” she said.

She adds, “It relieves upper body tension caused by desk work and screen time, and promotes relaxation through deeper breathing and expanded chest.”