Yoga for stress relief through relaxation

(February 24, 2009)

I have shooting pain in both arms and my both palms get so hot. I can't move my arm when I am sleeping.


First and foremost you should see a doctor, a professional, fully qualified medical practitioner to ascertain the precise reason for your predicament. From what we gauge your problem could be related to stress, improper lifestyle and wrong posture. But a complete and thorough medical examination could reveal something else.

Meanwhile this is the prescribed program of Yoga for stress relief through relaxation. However, it also includes the complete routine of Yogasanas (physical postures), Pranayamas (breathing exercises), Kriyas (cleansing techniques) and Yoga diet for constipation and piles.

Asanas (Yoga poses)

Subject to your age and physical fitness you should practise all the Yoga postures in the following positions:

Standing

• Trikonasana (Triangle Pose)
• Padahastasana (Forehead to knee pose)
• Ardha Chakrasana (Half Moon pose)

Sitting

• Ushtrasana (Camel pose)
• Simhasana (Lion pose)
• Janu Sirshasana ((Forehead to single knee pose)
• Paschimottanasana (Forehead to both knees pose)
• Marichyasana (Pose dedicated to the sage Marichi)

Supine

• Single Leg and Double Leg Raises
• Sethu Bandhasana (Bridge formation pose)
• Pawanmuktasana (Wind relieving pose)
• Navasana (Boat pose)
• Matsyasana (Fish pose)
• Halasana (Plough pose)

Inverted

• Viparita Karani (Legs against the wall pose)

Balancing

• Vrikshasana (Tree pose)

Pranayamas (breathing exercises)

1. Kapalabhatti (Skull cleansing)
2. Anuloma-Viloma (Alternate Nostril Breathing)
3. Ujjayi (Ocean breath)

Kriyas (Cleansing techniques)

• Vaman Dhauti (Cleansing stomach by vomit water on empty stomach)
• Sutra Neti (Cleansing Nasal passages with rubber catheter)
• Jala Neti (Cleansing Nasal passages with water)

Yogic Relaxation and Meditation

You need to do plenty of Shavasana (Corpse Pose), both partial and complete as well as meditation. Since your problem seems to be indicative of stress and tension you need to relax your nerves and muscles. Only Yogic Shavasana (Corpse Pose), Yoga Nidra and Breath Meditation can hope to achieve the desired results fastest.

Yogic diet

Your diet should also Sattvic (light and predominantly vegetarian), easily digestible, containing plenty of fruit and salads. You must also drink plenty of fluids by way of water, fruit and vegetable juices, all of which help cool the brain and nerves. Also have plenty of curd and buttermilk but avoid milk and milk products such as butter and cheeses. Similarly, stay away from spicy foods, fast / junk foods, confectionery products, cigarettes and alcohol; any and every sort of intoxication, in fact, even wines. Above all, you should keep a cool head at all times and stop worrying about what might not be.

Submitted by A on February 24, 2009 at 12:52

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