Stress has become a part of our lives in the modern era where the rush of getting things done on time and the enormous workload that we have in our offices and homes is making it tougher to co-exist with. Often times we come across situations where it looks just impossible to continue any further , the trauma within never allows us to be at ease and puts us on the cusp of going over the edge.
According to a TORK USA survey , almost 20% of the North American workers feel that their bosses won’t take it kindly to see them taking regular lunch breaks whilst 13% of the workers were apprehensive of how their co-workers would feel if they took a lunch break. This is a question that begs an answer from us as to what agony are we putting our employees , friends , family and ourselves in by building such mindless walls of societal bondages that is only worsening the strife in everyone’s lives ?
Also read: Lemongrass to reduce stress.
Wayne Dyer had said ,”You cannot always control what goes on outside. But you can always control what goes on inside.” When we lower the temperatures of the stove , the pot will cease to boil. Yoga is a lifesaver for those who are wrecked by the tirade of stress and tension and in the following analysis , we discuss the Top 5 Yoga Poses For Stress Relief. Let’s begin !
Sukhasana or The Easy Pose
In Sanskrit , Sukh=Bliss/Peace and Asana=Pose. This is the simplest yogasana and is the basis for entering into the advanced yogic practice. It is employed by Hatha Yogis for meditation for long periods of time and has great significance. If a forward bend is added to this , it will increase the exhalation leading to a relaxation.
1.Sit peacefully with your legs stretched in front of your body.
2.Gently fold the left leg and place it under the right thigh.
3.Then gently place the right leg under the left thigh.
4.Now slowly hold your head and spine in an upright comfortable position.
5.Gently place your hands either on your knees . Close your eyes and relax your whole body.
6.(Optional)You can slowly bend forward and place your head with care on a towel pillow in front of you and exhale slowly. Feel the breath and experience calmness with your mind. Spend 2-3 minutes in this pose and slowly come back to the normal position and relax.
1.Easiest of all Yoga poses.
2.Relaxes the brain.
3.Good for the back , eases aches. Improves the posture.
Uttanasana or The Standing Forward Position
In Sanskrit , Ut = Intense and Asana = Pose . It is an highly acclaimed pose to soothe and relax the mind.
1.You should begin from the Tadasana position. Keeping your arms straight side by side your thighs.
2. Gently exhale and carefully bend forward but by using your hip joints.
3.Make sure that your chest and stomach are in front of your thighs.
4.Beginners can bend their knees initially to attain Uttanasana pose.
5.Now slowly try to bring your head to your knees. Then gently grip the back of your ankles.
6.Stay in this position for 20-30 seconds and keep breathing normally. Try to be at ease while doing this.
7.Now slowly and gently come back to the initial position by placing your hands on your hips, while inhaling.
8.Gently relax yourself and exhale normally.
1.Helps in getting rid of stress and depression.
2.Improves digestion issues.
3.Massages and stimulates the liver and kidneys.
Shashankasana or The Rabbit Pose
In Sanskrit , Shash=Rabbit and Ank=lap. The pose in its final position resembles a rabbit and hence the name. Shashank is also a name for the Moon , denoting calmness and placid mind. This pose helps in reducing stress and anxiety.
1. Peacefully sit in Vajrasana (Thunderbolt) pose.
2.Gently straighten the back.
3.Slowly inhale and carefully raise your arms, holding them straight.
4.Now, gently exhale and bend forwards comfortably.
5.Your arms, trunk and head , all should remain in one line(keep them straight).
6.Your forehead and arms should gently rest on the floor or a towel pillow in front of the knees.
7.Relax your whole body.
8.Pay attention to your breath and inhale and exhale slowly.
9.Slowly inhale and raise your arms up with care and slowly bring it down.
Breathing during Shashankasana
1.Slowly Inhale while raising your arms.
2.Slowly Exhale while bending forwards.
3.Remember that breathing should be deep and slow in the final position. Exercise caution and do not exert pressure.
4.Inhale and raise your arms and come to the initial position.
1.Reduces Stress and relaxes the whole body.
2.Helps in issues of Sciatica.
3.Improves Blood Circulation
Vajrasana or The Thunderbolt Pose
In Sanskrit , Vajra=Thunderbolt and Asana=Pose. It has multiple benefits for the practitioner and can be done after meals as well for improving digestion.
1.Gently kneel down on the ground and stretch the lower legs backwards as you keep them together. Ensure that your big toes perfectly cross each other but be slow and careful.
2.Slowly lower your body in such a manner that your buttocks rest on your heels with your thighs are placed on the calf muscles. Be slow in this step.
3.Now place both your hands on the thighs and keep your gaze forward while keeping your head perfectly straight. Do this with care.
4.Place your attention to the rhythm of your breathing and be focused on it. Elevate the awareness of your breathing process and focus carefully the way you breathe in and breathe out.
5.Slowly close your eyes for calming the mind and placing full attention on your breathing process. Stay in this position for at least 5-10 minutes.
1. All digestive issues like gas and indigestion are alleviated by this pose.
2. Ensure proper blood circulation in the body.
3. Helps in improving liver function.
Shavasana or Corpse Pose
In Sanskrit , Shava=Dead body or Corpse and Asana=Pose. It is an highly easy to practice and calming pose for stress.
1. Firstly , lie flat comfortably on your back. Be at total ease.
2. Slowly make your neck and shoulder muscles relax. Try to relax and forget all the hassles in your mind.
3. Gently rest your arms on each side of your body.
4. Your palms should face upwards.
5. Now slowly close your Eyes.
6. Gently try to feel your body and its different parts. Take your attention to your feet and then gradually to all parts moving upwards.
7. Now try to make a sync between your body and breathing.
8. Stay in this position for 5-10 minutes. It can be extended as per comfort.
1. This is the starting pose for Yog Nidra or Guided Meditation. Highly beneficial for those with a restless mind.
2. Relaxes the whole body and brings peace.
3. Normalizes the blood pressure.
The above mentioned Yogasana can greatly alleviate the stress and anxiety and bring immediate relief to the suffering individual in addition to Pranayama like Anulom-Vilom and Kapalbhati.
Practicing these under a trained instructor can be helpful initially and later on can be done at home as per comfort. Individuals who have back issues , injuries or health problems should first consult their doctors before proceeding to begin these yoga poses for stress relief. Yoga can solve a lot of problems in a world that is already burdened by so much pain.