4 yoga poses that help centre and calm your nerves

Trying to wind down, release tension and re-centre your energy but don’t have time? Try these four yoga poses and feel calmer in less than 10 minutes.

Name: Easy Pose- Sukhasana

How: Sit in a cross legged position or in lotus. Reach the crown of the head towards the sky and keep the spine straight. Rest the backs of your hands on your knees with your thumb and index finger touching. Sit still and take a few moments here to breathe deeply and slowly.

Why: This yoga pose helps strengthen the back muscles. The stillness required in this pose allows for a focus on the breath. The position of the hands and fingers is referred to as the Gyan mudra which helps reduce stress and alleviates depression. This pose also helps with calming oneself and sharpening the brain

Name: Cat cow- Marjaryasana Bitilasana

How: Come down onto the hands and knees on the yoga mat. Ensure the palms of the hands are shoulder width apart, flat on the mat with fingers outstretched. Ensure the shoulders and wrists are stacked. Check to ensure the hips are directly above the knees. Take a breath in as you drop the belly down to the mat, lift the chest to the sky and tilt the hips upward. Tilt the head back to look up to the sky to open the throat chakra. Then exhale and round your spine toward the ceiling. Drop the crown of your head and your tailbone down and arch them in towards one another. Draw your belly button in towards the spine. Repeat this stretch 4-5 times, each time being guided by your breath. Return to a neutral flat spine in order to release the pose.

Why: This stretch warms up the spine, shoulders and hips. It opens the chest, heart chakra and throat chakra. It can help improve posture and counteract the muscle tension from sitting at a desk or computer. It also gently massages the organs in the abdominal area of the body and can assist with digestion.

Name: Upward-Facing Dog - Urdhva Mukha Svanasana

How: Usually a transition into Upward-Facing Dog occurs after a Downward-Facing Dog and Chaturanga Dandasana flow. However, you can easily come into this pose from a plank position. Lay face down on your mat, bend at the elbows and place the palms of the hands flat on the mat on either side of your chest, shoulder width apart. Ensure your legs are outstretched behind you. Take a deep breath in and push through the arms and upper body lifting your torso, pelvis and thighs up off the mat. Lift your gaze up and drop the shoulders down away from the ears. Take a few breaths here before slowly lowering yourself back onto the mat.

Why: Urdhva Mukha Svanasana can help improve posture by strengthening the spine, arms and wrists. It also stretches the chest and lungs, shoulders and abdomen which can improve breathing capacity. It stimulates the abdominal organs and assists with digestive discomfort.

Name: Child's pose - Balasana

How: Come down onto the knees on the yoga mat. Drop the hips back and bring the buttocks down to the mat so it is resting on the heels of the feet. Tilt forward at the hips and gently bring your forehead to rest on the mat in front of you. Stretch your arms out to the front of the mat or alternatively keep them back by the hips, palms facing up beside your feet. Rest here for a few minutes taking slow restful breaths.

Why: Child's pose gently stretches the spine, thighs, hips, and ankles.

It induces feelings of relaxation and when done in the evening, it can help prepare one for a restful sleep. Child's pose can calm your mind, reducing anxiety whilst simultaneously helping with fatigue by increasing blood flow to the head. The beauty of this restful pose is that you can hold it for as long or as little as you need.