In today’s busy world we often get stressed from various things whether it’s our workload, family problems, lack of time management, etc. Stress can be defined as a physical, mental, or emotional element that causes bodily or mental tension. Stress leads to physical and psychological symptoms such as headaches upset stomach, insomnia-lack of sleep, low energy, rapid heart beat, aches in tense muscles, nervousness and shaking, frequent colds and infections, lack of focus, forgetfulness, non stop worrying, poor judgement and seeing negative side only.

To reduce stress the one of the old and promising technique is Yoga. The word “Yoga” is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ “yoga” refers to “that brings you to reality” it exactly means “union ” by integrating together it means union that guides you to the reality. Yoga helps in developing our Physical health, mental health, social health, spiritual health, helps in our self-realization.

Countless studies have found that some yoga in the morning, at night, or at lunch break, can minimize stress and improve productivity. It is considered that yoga is very beneficial for stress relief because, apart from the physical benefits that yoga provides, it encourages a good mood, improves in mindfulness, and a healthy increase of self-compassion.

Benefits of yoga

  • It reduces stress

  • Provides sound sleep

  • Relief from allergies and asthma symptoms

  • It may lower blood pressure and lower heart rate

  • Improvement in many medical conditions

  • Spiritual growth

  • Sense of well-being

  • Reduced anxiety and muscle tension

  • Increased strength and flexibility

  • Slows down the ageing process

Aasanas That Reduce Stress

1. Vajrasana

Vajrasana is considered the best asana for stress, tension and anxiety it makes our body strong and healthy. Vajra means Diamond in Sanskrit. During this asana, you may feel the sensations in your body as you move. Do the movements slowly and in a relaxed style. Inhale and exhale slowly. While drawing the abdominal region inwards and expanding the chest, focus concentration on these body parts. The way the muscles move must be felt by us. Relax before, during and after the yoga posture.

2. Trikonasana – The Triangle Pose

The legs are open out and the body stretches towards left, moving from the pelvis and extending over the left leg. Both the arms are perpendicular to the floor, the left hand is on the floor or may be resting on the calf or the outer ankle of the left foot, and the right hand reaching up straight. The spine is straight, chest open, the body facing towards the front.

3. Bhujangasana – The Cobra Pose

The pose begins from a downwards facing position with hands flat on the floor below the shoulders. The spine is stretched out and the buttocks firmed as the head and chest are unhurriedly lifted. The elbows stay near to the body and the eyes look up. The neck will remain neutral.

4. Virabhadrasana- The Warrior Pose

Start with standing position, feet are spread apart approximately 4 feet. Arms are elevated parallel to the floor, the gaze is forward. The left foot is rotated 90 degrees to the left and the knee is bent.

5. Padmasana

Start by sitting on the ground by spreading the legs forward. Keep the right foot on the left thigh and the left foot on the right thigh. Place both hands on the knee joints. Keep the body, back and head straight and eyes should be kept closed. One can also do Pranayama in this asana.

6. Breathing exercises

Pranayama are breathing exercises which may rejuvenate you and help you to carry on work with extra energy. Begin with putting your right thumb on your right nostril then Deeply inhale air with your left nostril. Close your left nostril using your right index finger and grasp your breath for a few seconds and Exhale by left nostril. Repeat this with left nostril closing right nostril. Now inhale with the left nostril, grasp your breath and exhale using right nostril and repeat with the other side.

Yoga is the best way to lead a stress-free life”


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