Yoga for stress
Most people today are worried about stress. There can be many reasons for stress such as work, financial, personal or family-related reasons. Yoga can be resorted to getting relief from this common problem. Here we will tell you some such postures that if you do only 10 minutes daily, then you will feel relaxed from stress.
Read More: Yoga Course in Rishikesh, India.
How yoga is beneficial under stress
Research has shown that yoga is capable of reducing cortisol and adrenalin hormones. And these are the two main stress hormones that make you feel stressed. But practising yoga once or twice is not enough to balance these hormones. Most studies show that regular exercise of 30 to 60 minutes per day for hormonal improvement, 3 to 5 days a week will give you relief from stress in 3 to 6 months. Although all yoga styles can help, hatha yoga, pranayama and meditation are particularly effective.
Balasan is a treatment for stress
In balasan your entire body gets rest. It not only reduces stress but also helps in alleviating fatigue. Do the balasana for 1-2 minutes.
Malasan is beneficial for stress
Malasana is the most prominent in the asana performed below. According to Ayurveda, Malasana balances your Vata which reduces your stress level. Do this asana for 1 minute.
Uttanasana is beneficial under stress
Uttanasana increases the flow of blood in your head and it calms your brain. Do this asana for 1-2 minutes.
Halasan will help in the treatment of stress
Halasan is particularly beneficial for reducing stress levels. This posture also increases the flow of blood in the head and it calms your mind too; Do this for 1-2 minutes.
Sarvangasan will benefit in the treatment of stress
In Sarvangasana, your body is in an inverted state, this increases the flow of blood in your brain and helps in reducing stress. Do this asana for 1-2 minutes.
Shavasan will benefit in the treatment of stress
In Shavasana, your body is in the most comfortable position. There is no one more important than this to reduce stress levels. Do this asana for 5-10 minutes.
Bhramari pranayama will benefit in the treatment of stress
By practising Bhramari Pranayama, you will get relief from anger, anxiety and disappointment. You can do this anywhere – whether at home or in any garden. Do this asana for 5-10 minutes.
Repeat the process of Bhramari Pranayama 3-4 times and as the practice starts increasing, you can do it more often.
Stress and Vata Imbalance
More stress often results from an imbalance in your “Vata”. Vata is your “air element”. Vata controls all movement in mind and body. It controls blood flow, elimination of all dirt in the body, breathing and movement of thoughts in the mind. Since Pitta and Kapha cannot move without Vata, Vata is considered to be prominent in the three Ayurvedic principles of the body.
When the level of Vata is high, then usually the state of the mind becomes royal and your thoughts become permanent. Typical symptoms of gout imbalance are impatience, anxiety, insomnia, and constipation, all commonly associated with stress.
Yoga and breathing exercises should not be more intense or powerful than in the case of excessive Vata (such as Kapalbhati). Vata may become more unbalanced after this type of exercise. Whether you practice any asana, it is necessary to do asanas that calm the mind and body at the end of the practice. You can do these asanas to reduce excessive Vata: sitting postures like Malasana, standing postures like Tadasana where both your feet are on the ground, or postures like Sarvangasana and Sirsasana in which your body is in an inverted position. is.
Apart from yoga, there are suggestions to control excess Vata in Ayurveda. Those who have excess Vata should have a regular schedule of sleep and food and whenever possible, should eat warm, nutritious, sattvic food. Sweet, sour, or salty foods are considered beneficial in reducing Vata. Caffeine (tea and coffee), nicotine (cigarettes), and other stimulants can increase Vata.
Tension and breathing
Perhaps the most important discovery of ancient yogis was the relation of breathing and mental condition. It has been known for centuries in yoga that the mind is distracted by short and intense breath. Think of it as evidence, when you are scared or nervous, then your breath becomes fast and it is not too deep. If you are feeling stressed, reduce your breathing speed and make every breath deeper.
If you breathe only with your nose instead of your mouth, it happens to some extent automatically. But if you do not practice breathing in this way, then initially you have to pay attention to it. Ujjayi breathing, in which the vocal cords are compressed, the breathing speed automatically decreases and the breath is very deep. Apart from this, the sound produced in the bright breath creates meditation in itself and gives peace to the mind.
A simple technique that can relieve stress almost immediately is to prolong the exhalation in comparison to breathing. By doing this, you will immediately feel comfortable in your nervous system. In the beginning, practice to reduce the speed of exhalation to half the speed of breathing. But take care that in any situation you do not feel short of breath – this can have the opposite effect. When you become proficient in this style, you can do it anywhere and anytime. Initially, you try to do two to five minutes. When your skills start increasing, then you can do it for a longer time.
Stress and withdrawal
Pratyahara – that is, overcoming external stimuli – which is the fifth part of Patanjali’s Ashtanga Yoga, can help reduce stress. We believe that a major cause of modern stress is constant external stimuli such as social media, television, smartphones, etc. If you can overcome them or at least reduce the amount of them in your life, then you can get relief from stress. Make sure to take some “quiet time” daily for yourself when any such external stimuli cannot reach you. Do not watch TV while eating, turn off the phone for a while and only spend time with yourself.
Use the stated knowledge of yoga: By doing Shavasana, Pranayama, and meditation, your mind will be stable and you will feel less stress. Do not run towards numbing medicines to reduce stress!
Keep these things in mind:
- Remember that relaxation is achieved only after continuous practice and slowly.
- To not increase joint pain with yoga, take the help of such things like the help of objects, pillows and other devices that support the body during exercise.
- Do not stress more than your physical ability. If the pain increases, stop practising yoga immediately and consult a doctor.
Janushirasan is a solution to relieve stress
Janushirassan is a very good asana for opening the tight muscles of your body. Performing this asana for a few seconds helps in opening your mind and keeping you away from stress.
Downward dog posture is a way to relieve stress
Downward dog posture – By keeping your body in a V-shaped position in this asana, your arms and abdomen are strengthened. Performing this asana helps to relieve stress and make you feel more active.
Remedy to reduce stress
Sethubandhasana helps in reducing the discomfort of your shoulders. It makes your spinal bones flexible and strengthens your back and arms, as well as draining the chest, neck, and spine and helps calm the brain, reduce stress and mild depression.
Baddh Konasana is a way to avoid stress
Performing Baddh konasana daily helps to reduce chronic back pain. This asana helps reduce the effect of opening your hips and sitting at a desk for your work all day. This baddha konasana helps to relieve mild depression, anxiety and fatigue.
Balasan is a solution to relieve stress
Balasana – Performing this asana creates tension in the entire body, due to which the entire body will feel a freshness after performing this asana.