Jan 23, 2016 @ 1:30 PM
Article By- Mamta T.
Today’s youth face numerous stress, growing up in a globalized world, surrounded by electronic media and confronted with pressures from school and increased competition in multiple aspects of life. Tools like yoga postures, breathing and deep relaxation techniques reduce stress and increases mental and physical vitality.
Yoga is an ancient Indian discipline that includes meditation, controlled breathing techniques and exercise for preserving overall health and healing various ailments. The Term “yoga” in Sanskrit signifies union, and it truly brings forth the union of body, mind and soul. Yoga is the best way of relieving stress and anxiety and yoga poses not only calm and rejuvenate the mind, but also help in refreshing the body.
Yoga has many styles, forms and intensities. Hatha yoga, in particular, may be a good choice for stress management. Hatha yoga is one of the most common styles of yoga, and beginners may like its slower pace and easier movements. But most people can benefit from any style of yoga — it's all about your personal preferences.
The core components of hatha yoga and most general yoga classes are:
- Poses - Yoga poses, also called postures, are a series of movements designed to increase strength and flexibility. Poses range from lying on the floor while completely relaxed to difficult postures that may have you stretching your physical limits.
- Breathing - Controlling your breathing is an important part of yoga. Yoga teaches that controlling your breathing can help you control your body and quiet your mind.
- Meditation or relaxation - In yoga, you may incorporate meditation or relaxation. Meditation may help you learn to be more mindful and aware of the present moment without judgment.
The potential health benefits of yoga:
- Stress reduction - A number of studies have shown that yoga may help reduce stress and anxiety. It can also enhance your mood and overall sense of well-being.
- Improved fitness - Practicing yoga may lead to improved balance, flexibility, range of motion and strength.
- Management of chronic conditions - Yoga can help reduce risk factors for chronic diseases, such as heart disease and high blood pressure. Yoga might also help alleviate chronic conditions, such as depression, pain, anxiety and insomnia.
The 10 Best Yoga Poses For Stress Relief :
- Child's Pose (Balasana)
The calming child's pose is a resting posture that can help quiet the mind, easing stress and anxiety while gently stretching the back. It's also good for the nervous system and lymphatic. It's one of the key poses that you can come to in the middle of a class whenever you want to to relieve stress. It's very restorative ... it's child-like and allows us to come inward to ourselves.
- Bridge Pose (Setu Bandha Sarvangasana)
The bridge pose provides gentle stretching of the back and legs while alleviating stress and tension. The pose can reduce anxiety, fatigue, backaches, headaches and insomnia, and is even thought to be therapeutic for high blood pressure.
- Standing Forward Bend (Uttanasana)
Often used as a transition between poses, uttanasana has many benefits when practiced as a pose in itself. The posture stretches the hamstrings, thighs, hips, and is thought to relieve stress, fatigue and mild depression. It's great for the legs and a lot of different physical things, and it also allows us to calm the mind. You're reversing the blood flow and just hanging out.
- Downward Dog (Adho Mukha Savasana)
The downward facing dog pose is an amazing stress-relieving yoga pose that helps in waking up the senses and reduces fatigue and tiredness. It helps in improving bone density and preventing bone diseases such as osteoporosis in women. It also rejuvenates the body by improving blood circulation.
- Eagle Pose (Garudasana)
The active and empowering eagle pose can help ward off stress by improving concentration and balance, and also by opening up the shoulders, upper back and hips. It does require focus for you to remain balanced in it. You're literally squeezing the tension out of the body.
- Extended Triangle Pose (Utthita Trikonasana)
One of the foundational postures, the triangle pose is an excellent stress-reliever and full-body stretch.
- Legs-Up-The-Wall Pose (Viparita Karani)
The pose is great for stress reduction and traditionally thought to slow the aging process. It helps renew blood and lymph drainage back into the heart area.
- Extended Puppy Pose (Uttana Shishosana)
This pose is a cross between Child’s Pose and Downward Facing Dog. It lengthens the spine and calms the mind and invigorates the body. This pose also relieves symptoms of chronic stress, tension, and insomnia.
- Seated Forward Bend (Paschimottanasana)
Paschimottanasana can help a distracted mind unwind. Seated Forward Bend is a basic yet challenging pose with several benefits in addition to relieving stress and anxiety. Additional benefits include: stretches the hamstrings, spine, and lower back, improves digestion, relieves symptoms of PMS and menopause, reduces fatigue, stimulates the liver, kidneys, ovaries, and uterus.
- Corpse Pose (Savasana)
Most yoga practices end with several minutes spent in savasana, and it can easily be the most calming part of the whole thing. The pose puts the body completely at ease and emphasizes total relaxation. Savasana can trigger the body's "relaxation response," a state of deep rest that slows the breathing and lowers the blood pressure while quieting the nervous system.
Anjali Mudra (Salutation Seal)
Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness. Most of the time we perform it with our hands in the center of our heart chakra. This represents the balance and harmony between the right and left side reunited on our center. This balance can be not only physical but also mental and emotional, and the idea is to bring us to the center to prepare ourselves for meditation and contemplation. Start this sequence by practicing this mudra while seated in a comfortable cross-legged position with your eyes close