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Feeling stressed? Watch our 4-minute at-home yoga workout scientifically proven to reduce anxiety and tension
Follow along with the instructor in the video above
FEELING so stressed your head is about to explode?
Sticking your bum in the air or simply sitting cross-legged could help calm your worries, experts say.
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A new three-minute yoga sequence features three basic poses that are scientifically proven to reduce stress, anxiety and tension - and you can do it at home in your living room.
Bryce Hastings, head of research at Les Mills, said: "Each of these poses integrates physical relaxation with mental clarity and awareness of breath, which is key to reducing anxiety and fostering a focused, positive mindset."
Research has found that yoga could dramatically reduce pre-exam anxiety.
Just 30 minutes before a test was a better way to prepare than last-minute cramming, according to a study published in the .
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Participants, from the University of the Fraser Valley, Canada, reported feeling more uplifted and positive after gentle movement compared to looking over their notes for the same period.
A separate study in Iran found 12 sessions of hatha yoga significantly reduced symptoms of stress, anxiety and depression in women, and numerous others have suggested yoga asana may be an effective treatment for anxiety disorders generally.
Regular sessions can also improve cardiovascular health, enhance recovery from mental as well as physical stress, and boost positive feelings, sleep quality and overall life satisfaction, according to previous Les Mills research.
So whether you're studying, working or battling lifestyle challenges, give the short routine a go to slash your stress levels.
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Warrior 2
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First, start with a classic - warrior 2.
Bryce said: "Warrior 2 strengthens the legs, opens the hips, and improves stability.
"The alignment in this pose enhances our connection with our joint sensors in the lower limb, improving alignment and movement awareness.
"The focused stance of warrior 2 helps to boost strength endurance, while reconnecting with the muscles of the lower limbs allows you to feel more grounded and less anxious."
Take your feet wide so your wrists are stacked over your ankles.
Turn your toes on your left foot to the left wall.
Your right foot should face the front and your aim is to square your hips to the front.
Bend your right knee and make sure it is stacked over your ankle, keeping your left leg straight.
Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, and palms down.
Suck your belly in tightly and tuck your tailbone under.
Turn the head to the left and look out over your fingers. Inhale as you bend your front knee and exhale, bringing even weight into both legs.
Hold the pose for five to 10 breaths.
Downward dog
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Next, is downward dog.
Bryce said: "This is excellent for stretching the entire back of the body, improving circulation, and releasing tension, especially in the spine and hamstrings.
"The science behind this pose lies in its ability to invert the body, which decompresses the spine, releasing tension from our postural muscles.
"Focusing on our breathing in this position calms the mind, making it a perfect stress reducer."
He said the shape you ultimately want to achieve is an A-frame structure.
Your wrists and your heels should be the lowest point, and your tailbone should be the highest point.
Start with your feet as wide as the mat, or roughly hip-width apart.
Your hands should be shoulder-distance apart and your head should be between your arms. Then push your hips up and back.
Spread your fingers to create a nice long line from the fingertips, up the arms, along the spine and down the legs.
Breathe in to lift hips up and exhale as you ground heels down.
Hold the pose for five to 10 deep breaths.
Modified half lotus
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Bryce said: "Lastly, the modified half lotus yoga pose is fantastic for opening the hips and promoting flexibility while grounding and centring the body through breathing and awareness.
"By practising this pose with a focus on the breath, you can achieve a sense of inner well-being, improving your ability to tackle challenges with a positive mindset."
From a seated position, pick up one foot and cross it over the other, placing the foot on the shin with a flexed foot to protect the ankle and knee.
Make sure both hips are grounded in this pose.
Take arms wide and draw your belly in towards the spine.
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Hinge from the hip and tip forward until you feel the stretch in the hip joints and glutes. Inhale to extend spine and exhale to come forward.
Hold the pose for five to 10 breaths.
The benefits of just 6 sessions
Research shows that just six 20- to 30-minute stretching sessions and 10 minutes of meditation over a two-week period can increase heart rate variability (HRV) enough to gain the following key benefits:
- 15% improved sleep quality
- 39% increase in positive feelings relating to confidence
- 39% decrease in feelings of sadness and negativity
- 29% increase in motivation
- 26% decrease in negative emotions; anxiety and tension
- 18% increase in satisfaction with daily life
Lead Researcher, Dr Jinger Gottschall, said that compared with the control group, those who did the evening yoga reported considerable changes across every variable – improved HRV, sleep quality, confidence, motivation, and reduced anxiety, tension, and sadness.
She added that the significance of doing the session in the evening is that it works by naturally creating a deep sense of calm at the end of the day, which leads to quality sleep and a more positive outlook in the future.
HRV is where the time between your heartbeats fluctuates slightly.
Everyone is different, but studies show that healthy adults in their 20s tend to have HRV of between 55 to 105, and for those in their 60s it is 25 to 45.
The more variability we have between beats, the better.
The higher the HRV, the more likely we are able to shift from being stressed to being relaxed, meaning we’re better equipped to cope with the pressures of daily life.
Studies show low HRV is correlated with anxiety and increased risk of cardiovascular disease.
HRV can be improved by taking care of your body and mind. This could be through regular exercise, healthy eating, lowering stress levels and getting enough sleep.
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