Yoga Exercises To Get Rid Of Stress

Yoga is good for relieving stress. Let us first see how stress affects us before we understand the role of yoga.

Stress: Stress is a part of our everyday life, and it can be caused by mental tensions, emotional problems, or physical imbalances. Wrong postures while standing or sitting, long hours of sitting at work or of traveling, can also lead to blockages impeding free flow of air and energy in the body. This leads to a build-up of vata (stale air), toxins and waste materials in the body. The physical blockages soon lead to mental blockages, resulting in stress symptoms such as sleeplessness, dizzy spells or muscle cramps.

On the other hand, sometimes mental tensions or worry can also lead to physical manifestations. Actually all types of body aches like aches in the upper or lower backs or in the shoulders, are usually caused by tension in the muscles, which in turn may be caused by mental stress.

Role Of Yoga: Yoga, with its proper sequence of asanas (postures) followed by pranayama (breathing) and dhyana (meditation) is ideal for stress reduction, since it combines breathing exercises with stretching muscles.

Yoga Asanas Which Release Stress:

• The Tadasana (Mountain pose) helps one to focus.

• Neck and shoulder stretches help to relieve muscle tension.

• Spine stretches also help to reduce spine tension which affects those who require to sit for long periods.

• Backward stretches relieve tension and energize.

• The Setu Bandhasana (Bridge pose) is a soothing exercise which stretches the thighs and abdomen.

• The Chakrasana (Wheel pose) helps digestion and also tones the abdomen increases suppleness.

• The Matsyasana (Fish pose) releases tension of the neck and shoulder, improves circulation, expands lung capacity and stimulates the brain.

• The dog stretch tones the calves and ankles, while also stretching the back and shoulders.

• The rabbit position is a good exercise for the lung and is both relaxing and cleansing.

• The Vrksasana (Tree pose) is a balancing posture, which improves concentration.

• Inverted positions like the shoulder and head stand are extremely relaxing as they drain the weariness of being on your feet all day. However, you should avoid these positions if you are menstruating or are pregnant or have any back, neck or shoulder problems.

• The Balasana (Child’s pose), Shavasana (Corpse pose), Makarasana (Crocodile pose) are simple relaxation postures which help to relieve anxiety and nervous irritability.

Pranayama: These asanas can be followed by yogic breathing techniques are termed as ‘pranayama’. One of its simple forms is Nadi Shodhanam (channel purification). However do not attempt it if you have any breathing disorders.

Meditation: The next stage would be meditation. This lowers blood pressure, reduces stress and anxiety and improves concentration. As you meditate you will find your mind becoming still and restful.