Everyday issues can add emotional stress, too — counseling a friend through a breakup, regretting a disagreement with a parent, weighing an important decision, or stressing over whether you’ll make final cuts for the varsity team. With lots on your mind, it’s easy to feel stressed.
There are many different ways to cope with stress. Talking with friends, exercising, and seeing a school counselor are just a few. Yoga can help reduce stress because it promotes relaxation, which is the natural opposite of stress. Yoga can benefit three aspects of ourselves that are often affected by stress: our body, mind, and breathing.
You don’t have to wait to feel stressed out to do yoga, and you shouldn’t! People who do a little bit of yoga each day often find they’re better able to handle things when life gets a little crazy. Practicing yoga builds your ability to calm, focus, balance, and relax yourself.
Standing Forward Fold (Uttanasana)
Uttanasana can help quiet a busy mind, balance the nervous system, and promote feelings of calm and peace. Energetically, it helps balance the sacral chakra which when overstimulated, can contribute to fluctuating and excessive emotional energy.
From Tadasana, bend the knees, slightly engage the core, and hinge forward from the hips, placing the hands in front of or alongside your feet.
Shift the weight onto the balls of your feet and feel the sit bones lifting up toward the ceiling. For tight hamstrings, you can keep the knees bent to protect the lower back. Otherwise, lengthen through the backs of the legs while keeping the weight in the balls of the feet.
Take hold of each elbow with the opposite hand and soften around the eyes, jaw, neck, head, and mind.
You can hold for a few breaths, or longer if you feel comfortable. If you have low blood pressure, take your time coming out of the pose.
Imagine your worries literally melting away from the top of your head, absorbed by the ground beneath you.
Tadasana (Mountain Pose):
It helps you improve your concentration levels by increasing your focus level.
Stand straight with your feet flat on the mat with the heels slightly spaced out and big toes touching each other. Keep your spine straight while hands straight on either side, with palms facing the thighs.
Slowly stretch your hands and bring your palms together.
Inhale deeply and stretch your spine while taking the folded hands up above your head. Stretch as much as possible.
Slowly lift your ankle and stand on your toes, with eyes facing the ceiling.
Hold the position for a minimum of 30 seconds, while breathing normally.
Slowly relax your body and bring your feet back to the floor.
Savasana (Corpse Pose):
Relax yourself completely with this pose. If you do not have time for any other yoga asanas, you can practice this. It brings your breathing to normal levels, and thus, helps to soothe down stress levels.
Lie down in supine position.
Close your eyes.
Slump your body in such a way that it looks lifeless.
Let go of everything and experience the serenity as your body weight shifts away from you completely.
Maintain the position until you feel light and relaxed.
This pose helps you do away with fatigue and fills your mind with an amazingly intense calmness.
Extended Triangle Pose (Utthita Trikonasana)
The extended triangle pose is the ideal yoga pose for stress management that helps in full-body stretching. It helps in increasing flexibility, improving digestion and relieves the problems of anxiety, depression and fatigue. It addition, it also increases bone density and reduces the risk of developing osteoporosis. It also helps in toning the oblique muscles and is effective to reduce fat.
Stand straight with your feet approximately 4 feet apart, raise your arms on both sides and keep them parallel to the floor,.
Now turn your right foot out by 90 degrees and bend your torso to the right side while exhaling, and hold your right calf with your right hand while pointing your face and left hand towards the ceiling.
Hold the position for 30 seconds and come back to the starting position while inhaling. This is 1 repetition.
Now repeat the entire movement on the left side. Repeat it 5 to 6 times on both sides.
Padmasana (Lotus Pose):
This pose is commonly used during meditation and helps to increase the self-awareness levels. The pose helps you to calm down and soothes your mind.
Sit cross legged. The left feet should be on right thigh and vice versa, while the soles face up.
Keep the spine erect.
Keep the hands in Gyan mudra.
Close your eyes and while inhaling and exhaling deeply, maintain the pose for a minimum of 30 seconds.
People suffering from knee injuries are advised not to try this pose