Category Archives: Physical Health

PHYSICAL HEALTH

Getting enough sleep, diet, and exercise, and staying safe and healthy. Pursuing regular movement, a nutritious diet, adequate sleep, and practicing consistent preventative behaviors.

Easy Self-Care Ideas

Posted on by

By: Faith Kollie, Kennedy College of Sciences Well-being Leader 

College can be mentally draining, so taking breaks and practicing self-care is important. Many students juggle academic, financial, and social responsibilities, making it tough to prioritize their well-being. However, taking time for yourself isn’t just a luxury; it’s a necessity. Your mental and physical health depend on knowing when to pause and recharge.

Here are seven simple self-care practices to incorporate into your daily routine:

1. Make time for your hobbies – Whether it’s reading, knitting, biking, or watching a movie, doing something you enjoy, even for just 30 minutes, can give you a much-needed dopamine boost.

2. Prioritize sleep – To be honest, getting enough sleep as a college student can be very difficult. However, a well-rested body and mind are essential for productivity and overall well-being. Lack of sleep can drain your energy and make it harder to focus, so aim for enough rest to set yourself up for success.

3. Eat nourishing foods and try new restaurants – Food isn’t just fuel for your body; it impacts your mental and emotional health, too. If eating out is something that brings you joy, treat yourself to a new restaurant once in a while; it’s a great way to unwind.

4. Indulge in a skincare routine – Taking care of your skin can be a form of self-care. Healthy skin can boost your confidence, and the act of applying skincare products can be relaxing, helping to ease stress and improve your mood.

5. Get moving – Whether it’s hitting the gym, going for a walk, or dancing in your room, physical activity releases feel-good chemicals that improve your mood and reduce stress. Exercise is a great way to channel negative energy into something positive.

6. Listen to music that lifts you – Start your mornings with a song that makes you feel good. Music doesn’t always have to be upbeat, but choosing sounds that promote mindfulness and positivity can set the tone for your day. Studies show that listening to music releases dopamine, the brain’s “happy chemical.”

7. Try journaling – Writing down your thoughts can help clear your mind, ease anxiety, and boost happiness. You don’t have to write daily, just try to find a rhythm that works for you. Focus on expressing your thoughts and emotions rather than worrying about structure or perfection.

Prioritizing self-care doesn’t mean neglecting responsibilities; it means making sure you’re in the best possible state to handle them. You can achieve great things, but you don’t have to do everything at once. Take time for yourself, recharge, and show up as your best self. You deserve it!

Physical Wellness: Exercise Edition

Posted on by

By: Nosagiegbon Igiede, Zuckerberg College of Health Sciences Well-being Leader

Hello everyone, Sai here! I hope you’re all having a great day. I’m here to talk about physical wellness. 

I think physical activity is such an important topic. Being able to be physically active, regardless of where you are, is something that can be beneficial for a lot of people! Below I’ve listed some on- and off-campus activities you can do in order to maximize cool and unique places to exercise within the Lowell area!

Campus Recreation Center

UMass Lowell’s Campus Recreation Center (CRC) is located on East Campus, next to Fox Hall and the East Campus Garage. This building, as well as the Riverview Fitness Center on South Campus, has amazing opportunities to exercise at any level. Not only are both gyms beginner-friendly, but they also offer opportunities to improve physical wellness for those who may not be comfortable using the gym equipment. For example, the CRC offers classes with  alternative ways to exercise and relieve stress, including yoga, cycling, zumba, pilates, and more. All of these activities are free for UMass Lowell students, so I definitely recommend giving them a shot! Both the classes and the gym require 0 commitment, so if you end up not liking them, that is fine! To learn more about the different programs offered at the CRC, visit this link.

UMass Lowell Kayak Center

Did you know our school has a summer Kayak Center? It is located at the Bellegarde Boathouse, slightly off-campus, but UMass Lowell students are allowed to rent kayaks here (with proper training). All a student has to do is call the center and schedule an appointment in advance. To make a kayak rental or reservation, you can contact the Kayak Center at kayakcenter@uml.edu or 978-934-5690.  

Join On-Campus Organizations

Some UMass Lowell clubs and organizations also engage in off-campus activities. For example, The Indoor Climbing Club goes rock climbing at local gyms. This club offers an amazing opportunity to learn how to rock climb and meet an amazing group of individuals! 

If you join an intramural sports team, you may also have the chance to travel for away games. These teams are ideal for those who don’t want to commit to a full club. They are low-commitment and allow you to play with others based on your skill level in sports like basketball, pickleball, soccer, and more!

Take Walks Around the City

If all of these activities feel overwhelming to you, that is fine! You could also try walking on the track inside the CRC or around campus. Something as small as 5 minutes of physical activity a day can lead to many amazing health benefits, both mentally and physically!

If you want to discuss this topic with me further or simply anything related to your well-being, feel free to come to my office hours. They take place every Monday and Wednesday from 1-3pm in the Health and Social Sciences Building, more specifically the Health Sciences Hub (room 195)! You can also book an appointment with me here. I hope you all have an amazing day!

Until next time,

Sai

Starting Your Day Fresh and Energized

Posted on by

By: Faith Kollie, Kennedy College of Sciences Well-being Leader 

Starting your morning on the right note is essential for having a stress-free day. Even if you’re not a morning person, I’ve discovered that having a planned daily routine makes you eager to wake up. The day can be busy, loud, and chaotic, but maintaining a daily habit can help ground you and provide energy for the day. 

Many people struggle to get up when the alarm rings, causing them to rush through their morning routines. People also often skip a healthy breakfast or grab something unhealthy, leaving them unprepared physically and mentally for the day ahead.

Starting your morning on a positive note is essential for good health; establishing a self-care routine in the morning sets the stage for a great day. Once you experience the benefits of a morning routine, you’ll look forward to waking up each day.

Here are a few tips to add to your morning routine:

1. Wake up at least 2 hours before your expected time

If your day normally starts at 9 am, I advise getting up around 6 am or 7 am every morning. This means going to bed the night before at least 2 hours earlier than you normally do. If you’re a person who loves to hit the snooze button and go back to sleep, try charging your phone away from your bed. That way, you won’t be tempted to snooze back to sleep. Waking up earlier than anticipated empowers your body, allowing you to breathe deeply and prepare for your day at a relaxed pace. This intentional start ensures you’re ready to tackle your day with confidence and focus. 

Tip: If you like to work out in the morning, I advise waking up a little earlier than 2 hours. 

2. Practice good oral hygiene

Brush your teeth and clean your tongue before eating or drinking. Overnight, your mouth accumulates leftover food particles and waste, particularly on your tongue. Unhealthy microbes thrive in the warmth of your mouth while you sleep, so cleansing your mouth in the morning can help remove these toxins and impurities before you start your day.

For more info on this topic: https://www.healthline.com/health/should-you-brush-your-teeth-before-or-after-breakfast#why-before-breakfast

3. Hydrate and nourish your body:

When you sleep, your body is fasting, so it’s important to restore nutrients and energy in the morning. Hydrating helps eliminate toxins and reduce disease risks. Nourish yourself with whole grains, proteins, healthy fats, dairy, and fruits. 

If you’re looking for ideas, here are some easy and healthy breakfast recipes: https://www.goodhousekeeping.com/food-recipes/easy/g871/quick-breakfasts/

4. Find peace through meditation and spirituality

Meditation is a practice that involves focusing and clearing the mind using various mental and physical approaches. It can help reduce stress, improve concentration, and boost general well-being. For spiritual people, including meditation in their morning practice, can help set a positive tone for the day. In the morning, you might engage in practices that are meaningful to you, such as reading religious books, praying, or practicing gratitude.

Challenge yourself to try one of these practices every day. Starting slowly and building a routine over time will help you accomplish your goals and allow you to feel more energized each morning. If you’re having trouble managing your mornings or would like to discuss ways to improve your daily routine, book an appointment with me here: https://calendly.com/faith_kollie/well-being-meeting.

Why Drinking Water is Essential for Students

Posted on by

By: Adriana Mendez, Manning School of Business Well-being Leader

Student life can be busy with classes, homework, club meetings, and social gatherings. Drinking enough water is a simple habit that is frequently forgotten in the hustle. However, consuming enough water each day is important for more than just satisfying your thirst; it also helps you stay focused, have more energy, and maintain optimal bodily functions. 

What Happens When You Don’t Drink Enough Water?  

  • Fatigue and low energy: Dehydration can slow down your body’s blood circulation, making you feel sluggish and unmotivated. 
  • Difficulty concentrating: Water is essential for proper brain function. Memory loss and a shorter attention span can result from even mild dehydration.  
  • Increased stress and irritability: Dehydration raises the stress hormone cortisol, which makes it more difficult to remain composed under stressful situations. 

Easy Access to Water on Campus 

It doesn’t have to be difficult to stay hydrated. All three campuses here at UMass Lowell have handy water refill stations, so it’s simple to fill up your water bottle in between classes. These stations reduce plastic waste while encouraging students to drink more water. 

Free water bottles are provided at a lot of school activities! Take advantage of the freebies and stay hydrated while attending a club event, career fair, or student gathering. 

Simple Ways to Stay Hydrated 

  • Keep water on hand at all times: Staying hydrated is simple with a reusable water bottle. 
  • Set reminders: Utilize hydration apps or phone alarms to remind you to sip water throughout the day. 
  • Choose water over sugary drinks: Water is a better option than sugary drinks because energy drinks and coffee can dehydrate you. 
  • Eat foods with high water content: In addition to drinking water, you can stay hydrated by eating water-rich fruits and vegetables like watermelon, oranges, and cucumbers. 
  • Drink a glass of water with a meal: It’s an easy way to build hydration into your routine.   

Getting enough water is important for your body and mind to function at their peak, not merely to quench your thirst. Maintaining your energy and focus when working on projects, going to the gym, or hanging out with friends can depend heavily on being hydrated. So, utilize the water refill stations, pick up a complimentary bottle at an event, and develop the everyday practice of drinking water. You’ll thank yourself later! 

Sources 

Plasma levels of mitochondrial DNA in patients presenting to the emergency department with sepsis – PubMed 

Hydration is really important for learning. How much do kids need to drink? 

Getting Started With Fitness

Posted on by

By: Madelyn Archambault, Francis College of Engineering Well-Being Leader

One of the best ways to support both your physical and mental health is through exercise. The amount of physical exercise recommended by the American Heart Association is 150 minutes of moderate-intensity physical activity each week, or 75 minutes of vigorous-intensity activity. For some people, these numbers are highly achievable, but for those who aren’t used to being physically active, these numbers can seem daunting. On campus and in everyday life, there are many ways you can help ease your way into a better relationship with exercise. 

One of the questions you can ask yourself on days when exercising seems particularly difficult is, ‘what would the benefits be?’” Being active is known to release endorphins, which are chemicals in your brain that can help you feel good. Exercising regularly can also help relieve tension and boost cardiovascular health. 

Everyone’s level of comfort is different when it comes to exercise, but there are so many activities willing to meet you where you are. Clubs like rock climbing, women’s rugby, and swimming encourage students of all skill levels and experience to participate. If club sports are too much of a commitment, group fitness is another great place to start. I have started going to yoga on Mondays at the Campus Recreation Center (CRC) and I have found that it is a great way to get some movement in while giving myself the chance to recenter at the beginning of the week. While I may not be able to do every move, the judgement-free zone allows me to work at my own pace. The CRC offers a variety of programs at a range of times. You can learn more about them here: https://www.uml.edu/campusrecreation/programs/. 

Starting small is the best way to avoid burning yourself out when making a sudden life change. During weeks when I felt like I had no time to go to the gym, I would go to YouTube and search for “10 minute workouts for beginners”. This allowed me to set a goal I could accomplish in a reasonable time and provided some movement for the day. It was also an easy way to give my brain a quick break from work while still being in the comfort of my own bedroom. Remember, any exercise is better than no exercise, but it is important to forgive yourself for the days when you can’t work up the motivation to exercise.

Take a Break: The Secret Sauce to Study Success

Posted on by

By: Shaili Patel, Kennedy College of Sciences Well-Being Leader

Hey River Hawks! It’s Shaili again, back with another pep talk. Today, we’re tackling one of the most underrated secrets to success: taking breaks. Yes, you heard me right—stepping away from the grind isn’t just okay; it’s essential!

If you’re anything like me, juggling classes, labs, and enough caffeine to power a small city, the idea of taking a break might seem counterproductive. But trust me on this: breaks are like halftime in a championship game. They give you a chance to recharge, refocus, and come back stronger.

The Science Behind the Pause:
Ever notice how your brain starts to feel like slush after hours of studying? That’s because our minds, like our favorite slushy drinks, can only handle so much before things start to melt down. Studies show that taking regular breaks improves focus, memory, and overall productivity. It’s like hitting the “refresh” button on your brain—no blender required.

Breaks Are Not a Sign of Weakness (They’re a Power Move!)
Let’s be real: in college, the hustle culture is strong. It’s easy to fall into the trap of thinking, “If I’m not working, I’m falling behind.” But here’s the thing: overworking can actually slow you down. Taking a step back doesn’t mean you’re slacking; it means you’re smart enough to know when to recharge.

Think of it this way: even superheroes need a breather. Batman has the Batcave. Wonder Woman has Themyscira. You? You’ve got the UML quads, your favorite Starbucks, or even your cozy Fox Hall room.

How to Make the Most of Your Breaks:

  1. Move It, Move It!
    A quick walk around campus, some stretches, or even a mini dance party (cue your favorite playlist!) can work wonders for your energy levels. Bonus points if you do it outside—sunlight is like a mood booster on steroids.
  2. Hydrate Like a Pro
    Remember, superheroes drink water. A quick hydration break can help you feel refreshed and ready to tackle your next study session.
  3. Snack Smart
    Step away from the vending machine chips and grab something that fuels your brain, such as nuts, fruit, or a piece of dark chocolate (because you deserve it).
  4. Do Nothing (Seriously)
    Sometimes, the best break is no break at all. Sit, breathe, and just let your mind wander. You’ll be surprised how much clarity you find when you stop forcing yourself to think.

Think of breaks like the ice in a slushy—they add texture and make the whole experience cooler. Without them, life (and studying) feels a little bland and way too overheated. So, treat your breaks as a necessary ingredient for success, not an afterthought.

Now, let’s make a pact. The next time you feel like you’re drowning in assignments, promise me this: you’ll take a break. Whether it’s 5 minutes or 15, give yourself the space to breathe, reset, and remember why you’re working so hard in the first place.

You’ve got this, River Hawks. Stay fabulous, stay focused, and don’t forget—the best version of you is a well-rested one.

P.S. Hydration check! Slushies are delicious, but water is still your best friend.

Your friend,
Shaili

Sleep Smarter: Tips for a Restful Night

Posted on by

By: Sydney Shea, Zuckerberg College of Health Sciences Well-Being Leader

In today’s fast-paced world, sleep can often feel like a luxury rather than a necessity. Between classes, homework, jobs, and social life, college students do not usually have many hours in the day left for themselves. However, the key to achieving success and improving your mental health may lie in something as simple as getting enough rest.

When you sleep, your brain gets a chance to process emotions and recharge for the next day. Without enough of it, you may be setting yourself up to feel more anxious and overwhelmed. On the flip side, good sleep can work wonders for your mind. When you’re well-rested, you’re better at handling challenges, thinking clearly, and keeping your emotions in check. Sleep even helps to boost those feel-good brain chemicals, like serotonin, that uplift your mood.

Simple Tips for a Better Nights Sleep

  1. Create a Sleep Sanctuary: Make your bedroom a calm, cool, and comfortable space. Consider adding oil diffusers with calming scents like lavender or chamomile to promote relaxation. 
  2. Unwind Mindfully: Incorporate relaxing activities and calming pre-sleep rituals such as reading a book, journaling your thoughts, or practicing meditation to ease your mind before bed. 
  3. Avoid Screen Time: It’s best to reduce exposure to blue light from screens at least 30 minutes before bedtime. If avoiding screens isn’t possible, consider using blue light-blocking glasses or enabling night mode on your devices. Instead of scrolling through social media or watching TV, replace screen time with calming activities like stretching, reading, or listening to soothing music. 
  4. Avoid Certain Foods before Bed: Consuming beverages like caffeine and alcohol right before sleeping can affect your sleep cycles throughout the night. Even eating a big meal right before bed can disrupt bedtime and keep you awake. If you’re in the mood for a snack before bed, try something small and light. Decaf tea, crackers, or fruits are some of my personal favorites. 
  5. Create a Sleep Schedule: This one has been one of the hardest challenges for me. Everyone wants to sleep in on the weekends, but having a sleep schedule where I go to bed and wake up around the same time each day has made a huge difference in my sleep. Of course, there are some mornings when the snooze button feels impossible to resist—life happens, and that’s okay! Being consist overall is a small change that can have a big impact on your overall well-being.

Good sleep is the ultimate life hack for staying sharp, keeping your emotions in check, and showing up as the best version of yourself. So, go ahead—treat your sleep like the priority it deserves to be. 🌙

Unmasking the Deception of Drugs

Posted on by

By: Shaili Patel, Kennedy College of Sciences Well-being Leader

Hey there, fellow River Hawks! It’s me, one of your Well-Being Leaders, Shaili Patel, back at it again with another pep talk. Today, we’re diving into a topic that’s super important but often gets swept under the rug: staying away from drugs. And what’s a better way to tackle this topic than with the sweet, colorful world of bubble tea? 🍵✨

Bubble Tea: A Sweet Treat, not a Risky Choice

Picture yourself out with your friends, and a bubble tea shop is calling your name. You’ve got options like taro, thai, caramel milk tea and they all look delicious! But here’s the thing, just like how you wouldn’t want to mix up your bubble tea with something weird (like pickle juice, yikes!), you also don’t want to mix your life with drugs. 

Drugs might seem tempting, just like that extra scoop of boba, but they come with consequences that can sour your experience faster than a bad batch of tapioca pearls. The thrill of trying something new can be enticing, but it’s important to prioritize your health and well-being as part of your college journey.

The Boba Effect: Sipping Smart in a Sea of Choices

When you’re standing in line for bubble tea, you’ve got choices. Do you go for the classic flavor, or do you try something new? Similarly, in life, every decision counts. Choosing to stay away from drugs is like choosing the perfect blend of flavors; it helps keep your life delicious and full of joy.

Drugs might promise a fun escape, but they can derail your plans faster than you can say “extra boba.” They mess with your mood, your focus, and your overall vibe. Instead, focus on sipping on the good stuff like your friendships, passions, and all the amazing experiences college has to offer.

Healthy Ingredients for a Happy Life

Now, let’s chat about the ingredients that make your bubble tea truly awesome! 

1. Supportive Friends: Surround yourself with a crew that lifts you up. Good friends are like the perfect boba pearls — they add sweetness and texture to your life. If someone is pressuring you to try drugs, remember the power of saying “NO.”

2. Healthy Coping Strategies: When life gets tough (and let’s be real, sometimes it does), don’t reach for unhealthy substances. Instead, opt for something that fills your cup positively. Try exercising or even chatting with a trusted mentor. You’ll feel way better engaging in these healthy behaviors than if you had reached for that shady shortcut.

3. A Positive Perspective: Just like finding the right balance of sweetness in your bubble tea, maintaining a positive outlook on life can make all the difference. Life’s challenges are like those chewy tapioca pearls — they might be tough at first, but they’re manageable with a bit of patience and perseverance.

So, as you navigate the colorful and sometimes chaotic world of college life, remember, staying away from drugs isn’t just about saying “no.” It’s about saying “yes” to a future full of possibilities and joy. You’re a work in progress, and every good choice is a step toward becoming the best version of yourself.

Let’s toast to making choices that make us feel good! Next time you’re at the bubble tea shop (or facing a tough decision), channel that inner bubble tea lover and choose wisely. Your life is too precious to mix it up with anything that doesn’t serve your journey.

P.S. Don’t forget to hydrate! Bubble tea is delicious, but water is still your best friend. Stay fabulous, River Hawks! 🦅💖

Your friend,

Shaili

Fighting Against Seasonal Depression

Posted on by

By: Faith Kollie, Kennedy College of Sciences Well-being Leader

What is Seasonal Depression?  

Did you know that seasonal changes can affect your emotions? Seasonal depression, also known as seasonal affective disorder (SAD), is a type of depression that occurs due to changes in the seasons. It occurs mostly during fall or winter storms. People suffering from SAD might experience a short period of time where they feel sad, unmotivated, or unlike their normal selves. They might also feel hopeless, irritable, tired, or guilty. Depending on the season, individuals with SAD can also have trouble sleeping or indulge in oversleeping. 

Causes of Seasonal Depression: 

Although the exact cause of SAD has not yet been determined, studies have shown that people with winter-pattern seasonal affective disorder have reduced levels of brain chemical serotonin and Vitamin D (NIH). This is due to the lack of sunlight received during the wintertime. 

Prevention: 

It is important to discuss a treatment plan with a healthcare provider if you are experiencing signs of seasonal affective disorder. 

Below, I have listed some strategies to help reduce the risk of developing SAD: 

  • Exercise: Keeping your body active is one way to increase dopamine levels and prevent negative thoughts. 

  • Socialize: Being alone can initiate feelings of loneliness and depression, so try to spend more time with your loved ones and people that make you happy. It can even help to voice your thoughts to these people for advice. Additionally, try to make some new friends if you can. Who knows, you might end up sparking a lifelong relationship! 
    • If you want to talk to someone about your well-being, you can schedule an appointment with me or one of the other Well-being Leaders. I can help you find  ways to manage stress, provide counseling, and guide you to services and resources that will help you avoid seasonal depression. Click this link to schedule an appointment: https://www.uml.edu/wellbeing/well-being-leaders.aspx .

  • Eat a Healthy Diet: Although it can be easy to develop unhealthy eating habits sometimes, it is important to try your best to manage your diet. It is key to eat healthy meals that are rich in vitamins and minerals (such as omega-3 fats), as this can help boost your morale and make you feel more balanced. 

  • Change your setting: Changing your environment is vital in re-calibrating your mind.  Sometimes, being in one place can produce a sense of feeling stuck, which can negatively impact your emotions. Try to go out more and explore places you’ve always hoped to visit.

Treatment: 

What if you’re like, “I think I already have it”? 

It is important to talk to a professional, however, here are some recommendations you can follow to help treat SAD, according to the National Institute of Mental Health: 

1. Light therapy: Light therapy can help in treating SAD caused by the winter weather. This therapy is used to help with the reduction of sunlight exposure during the colder seasons, and it involves sitting in a bright light box (about 10,000 lux). The harmful UV rays are filtered out of the light to ensure safety. 

2. Vitamin D intake: With the reduction of sunlight in the winter, vitamin D deficiency is more likely to occur. Talk to your provider about taking vitamin D supplements to maintain your health. 

3. Anti-depressant medications: These medications can help fight against seasonal depression and can be used in combination with talk therapy. Antidepressants work by affecting how the brain produces and uses chemicals involved in mood swings and  depression. 

4. Psychotherapy: Also known as talk therapy, this type of treatment educates individuals with SAD on new and improved ways of thinking and aims to change depressive behaviors. 

Seasonal depression can be difficult to deal with, and it can also be hard to detect, but taking proactive steps to prevent symptoms is key. Remember, it is important to reach out to a professional if you feel symptoms start to worsen. 

Citations: 

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

Yoga for Improving Mental Health

Posted on by

By: Nokomis Bramantecohen, College of Fine Arts, Humanities, and Social Sciences Well-Being Leader

Practicing yoga can have a significantly positive impact on your mental health. It can help boost your confidence, encourage a growth mindset, and provide your brain with a break from its continuous activity. Moreover, participating in yoga classes with others can create a sense of community and lessen feelings of loneliness.

Physically, deep breathing exercises and physical movement help trigger the parasympathetic nervous system, which releases the “rest and digest” hormones that give you a sense of security and safety. Your body uses movement as a way to process the stress hormones that can cause anxiety and dysregulation.

Nevertheless, yoga is not an instant fix. Regular yoga practice can help improve your mental health, but it cannot take the place of therapy and, when necessary, medication. 

I’d like to share some yoga poses that can significantly improve mental health and well-being. These poses are not only calming, but they also help to reduce stress, anxiety, and can even boost your mood. As someone who has experienced the positive effects of yoga firsthand, I believe that it has many mental health benefits. I’m fortunate to have guidance from my sister, a certified yoga instructor with years of experience teaching and practicing. She has personally recommended these specific poses for their effectiveness in promoting relaxation and mental clarity. By integrating these poses into your yoga routine, you can take a proactive step toward enhancing your mental health and overall sense of peace.

1. Child’s Pose

The Child’s Pose is ideal for calming the adrenal glands and calming a racing mind. Excessive stress puts strain on the adrenal glands, which are situated above the kidneys. Burnout may result from this.

*The name Child’s Pose comes from the fact that this pose enables you to embrace your inner child.

How To Do The Child’s Pose:

  1. Start on your hands and knees, and sit back over your heels with your hands in front of you.
  2. Slowly fold forward until your forehead rests on the mat.
  3. Allow your big toes to touch. You can either have your knees together or separated (depending on how tight your hips are).
  4. Traditionally, your arms are resting alongside your body, but you can also stack your hands and rest your head on your forearms. You can also extend your arms in front of you.
  5. Stay in this pose for at least ten breaths.

2. Downward Facing Dog

The Downward Dog pose enhances blood flow because your head is situated lower than your heart. Stretching and relieving back and neck tension are two benefits of this pose. Headaches, mental haze, and mild depression are also alleviated by the blood flow to the brain.

*This is one of the most common yoga poses of all time, and it continues to be throughout the yoga community.

How To Do The Downward Dog Pose:

  1. Get down on all fours. Start on the floor with your hands shoulder-width apart, and your shoulders above your wrists.
  2. Lift your knees. Next, tuck your toes against the mat or ground, using that leverage to extend your legs and lift both knees into the air.
  3. Extend your body.
  4. Hold and release.

3. Pigeon Pose

The Pigeon Pose is known for its ability to effectively release tension and stress held in the hips and lower back, which tend to be the sites of physical tightness and emotional stress buildup.

*By opening these spaces, this pose promotes a feeling of release and lets the body let go of repressed feelings, which can help to enhance mental health.

How To Do The Pigeon Pose:

  1. Start on your hands and knees (tabletop position) with your back flat.
  2. Slide your right knee forward toward your right hand and place your shin on the floor, with your right ankle near your left hand.
  3. Stretch your left leg back, keeping it straight with the top of your foot flat on the ground.
  4. Square your hips so they are facing forward (try not to lean to one side).
  5. Lower your body toward the floor. You can either stay upright or fold forward, resting your forehead on your hands or the mat.
  6. Hold the pose for several deep breaths, feeling a stretch in your hips and lower back.
  7. Switch sides and repeat these steps. 

4. Cat Pose

Although the primary goal of the Cat Pose is to stretch the lower back, the hip, upper back, and lung muscles are also stretched. When performed at its highest level, the cat stretch relieves tension in the neck and upper back.

*This is another pose that promotes emotional balance, spinal flexibility and mobility, and stress relief.

How To Do The Cat Pose:

  1. Start on your hands and knees, and exhale while drawing your stomach into your spine.
  2. Round your back to the ceiling as far as possible.
  3. Point the crown of your head to the floor. Do not force your chin into your chest.
  4. Repeat as many times as you wish.

5. Lotus Pose

The Lotus Pose is a straightforward and therapeutic pose that eases mental tension and anxiety in both the beginning and the end of meditation.

*By increasing your exhale, the forward bend will trigger your relaxation response.

How To Do The Lotus Pose: 

  1. Start by sitting cross-legged on your mat, with your right shin/foot in the front.
  2. After a few minutes, slowly bend forward as far as you can, arms out in front of you. Do not push yourself too hard.
  3. Stay in the forward bend for five breaths, then straighten.
  4. Switch legs, and repeat the steps above.

Including yoga in your practice can be a significant step in improving your mental health. These poses are all simple yet effective ways to decompress, calm the mind, and re-establish a connection with your body. Keep in mind that yoga is about making space for yourself to breathe and unwind. Regular practice in yoga can result in long lasting mental health benefits. Mindful movement helps you develop inner peace and resilience in addition to also taking care of your physical health.