Yoga for Stress Management
Yoga has long been known for its calming effect and is commonly used as a stress management tool by corporates. Yoga has become very popular in the city of Bangalore. Bangalore’s start up culture has been ever rising and has led to increased stress levels in various corporate professionals who work long hours without taking sufficient rest. They have been ignoring their health and are now beginning to realize how important it is to maintain one’s health before it deteriorates. With huge investments in yoga and fitness start-ups have given rise to number of such centers in each area. With the rising awareness about health and fitness, it is believed that yoga and fitness market will boom in the next 5 years.
If a person is exposed to stress for a prolonged period of time, he may develop various ailments including hypertension, lack of sleep, irritability, headache, backache, high blood pressure and heart disease.
It also causes, lack of motivation, difficulty in concentrating, reduced productivity and interpersonal conflict.
Thankfully we have a solution to deal with stress and that is Yoga. Practice of yoga gives psychological benefits along with physical benefits. Yoga involves stretching of the body with slow breathing and being mindfully aware of one’s inner self. Yoga results in energizing and relaxing the body at the same time.
8 Yoga poses that help in relieving stress:
1) Anjali Mudra:
Sit in a crossed legged pose and connect your palms. Continue regular breathing. Bring your complete awareness to your breath. Relax your body and mind. Stay in this pose for 30 seconds to 3 minutes. And start your yoga practice by chanting ‘Om” for three times.
2) Bitalasana and Marjari Asana:
Come in table top position. Inhale look up bring a nice arch on your back (cow pose) and exhale look down chin to chest and curl your back (cat pose). Continue this for three times.
3) Extended Puppy pose:
From table top extend your arms forward and place your forehead on the floor. place your knees on the floor with your thighs perpendicular to the floor. Continue normal breathing.
4) Balasana (Child’s pose):
From extended puppy pose place your hips on your heels and stretch your hands forward. Stay there for 10-30 seconds. Continue normal breathing, close your eyes and focus on your breath.
5) Adhomukha Svanasana:
This is one of the poses in 12 poses of the surya namaskara sequence. Apart from energizing and providing relief from indigestion is pose is also known for relieving stress. In general all the downward facing asanas are responsible for relieving stress. Stand in samasthiti, upright position and fold forward try to touch both the toes with your palms. Place your palms on either side of your feet and slowly take your right leg back followed by your left leg. Try to elongate your spine and push your hips towards the ceiling. Continue regular breathing. Once you are into the pose, close your eyes and stay there for 10-30 seconds.
6) Paschimutthanasana :
This is also called seated forward bend pose. Sit in Dandasana or staff pose with both the feet stretched forward. Take a deep inhale in and exhale while bringing your forehead closer to your knees. Continue normal breathing. With every exhale try to bring your forehead closer to your knees. Once you are into the pose feel free to close your eyes. Stay there for 10-30 seconds and release.
This is also called as head to knee forward bend. Bend your right foot and place it next to your left thigh with right knee touching the floor. Inhale suck your belly in and exhale to grab your left foot with both hands. Once you are completely into the pose close your eyes. Stay in the pose for 10-30 seconds. Repeat it on the other side.
8) Savasana (Corpse pose):
Lie down on your back with slight distance in between your feet. Place your arms on either side of the body with palms facing the sky. Continue regular breathing, close your eyes and focus on your breath. Stay in the pose for 30 seconds to one minute or more. Wiggle your toes and your fingers and then relax each and every part of the body.