How To Cope With A Case Of "The Mondays"

3 Yoga Poses to Cure a Case of “The Mondays”

After a weekend off, Monday can be a tough day to face. A long day of work/meetings/school can leave you pooped, wondering how you'll make it through the rest of the week. Never fear, dear readers! Yoga is here to help! Here are 3 yoga poses to help you cope with a dreaded case of the Mondays.

1. Supported Shoulderstand- Salamba Sarvangasana

There's no better way to turn your day around than to literally turn yourself upside down! Inversions, in general (any pose where your feet are above your head) reverse the action of gravity in your body and can help quiet the chatter in your mind, give you a new perspective, and reduce anxiety and stress. 

To get into Shoulderstand, first place a folded blanket at the top of your mat. Lie on the blanket with your shoulders on the blanket, and your head resting on the floor. Bring your arms on the floor alongside your torso. (You can do Shoulderstand without the blanket, it's just there to provide support for the shoulders and the back of the neck)

Bend your knees, and begin to draw your knees into your chest while working your shoulder blades closer together underneath you. Bend your elbows, and bring your hands to your lower back, the elbows drawing in towards each other. 

Bring your hips directly over your shoulders, and begin to extend your legs straight up into the air while walking your hands farther up your back- towards your shoulders. 

Make sure that your chin stays directly in the center of your chest, stimulating the thyroid gland. An under-active thyroid is linked to depression, and stimulating the thyroid in this pose can help to ease (mild) depression. Salamba Sarvangasana also helps to soothe the nervous system, and promotes deep relaxation. 

Another way to get into Shoulderstand is by doing a few spinal rocks to work up some momentum and help you lift your hips and balance them over your shoulders. 

If Shoulderstand is not an accessible pose for you, Viparita Karani- Legs up the wall, or Energy Reversal Pose- is a great alternative.

2. Bound Angle/Butterfly Pose- Baddha Konasana

Bound Angle is a great way to gently stretch out your hips, relax the inner thighs, improve circulation, soothe menstrual discomfort, and lift your spirits. It also helps relieve anxiety and fatigue. Practicing Bound Angle is extremely beneficial in preventing prostate cancer, because this asana stimulates the prostate gland, along with the bladder and kidneys. It can also be practiced throughout a pregnancy, and is said to help ease childbirth.

To get into Baddha Konasana, sit down with your legs stretched out in front of you. Bend your knees, and pull your heels as close to your pelvis as is comfortable. Press the soles of your feet together, and let the knees gently fall open.

Lengthen your torso, sitting up tall with the pelvis in a neutral position. Stay here and breathe for as long as you like.

If you have tight hips or groins, you might want to sit on a folded blanket or even a block. If your knees are very high off the ground, you might want to put blankets or pillows underneath the outer thighs so that the muscles can relax more deeply.

3. Cobra- Bhujangasana

Cobra pose is a great way to strengthen the spine and increase its flexibility; to open the chest and lungs; and to stimulate the abdominal organs, aiding in digestion. It also helps to relieve symptoms of asthma. 

Spending some time in a backbend like Cobra can help alleviate stress and anxiety, and the heart-opening nature of the pose can elevate your mood.

To get into Cobra, begin by lying prone (face down) on your mat. Stretch your legs back, the tops of your feet on the mat. Bring your hands under your shoulders; fingers spread wide, elbows hugging close to your body. Press down through the tops of the feet and the pelvis. Keep your spine long, reaching out through the crown of your head.

Inhale, and begin to slowly straighten your arms, rising up and lifting the chest. Be mindful as you straighten your arms, and only straighten them as far as your back is comfortable. Lift your heart and breastbone, letting your shoulder blades drop down your back.

Hold for a few breaths, letting your lungs and chest expand fully, and then gently lower yourself back down when you are ready. 

Try spending at least 3 breaths in each asana, and see if you feel refreshed and ready to take on the rest of the week!