Introduction:
Yoga helps improve an individual's physical and mental well-being through various poses or asana, breathing techniques or Pranayama, and meditation techniques or Dhyana. Yoga helps reduce anxiety and stress, which helps create positive energy and focus on concentration.
How Yoga Helps in Reducing Stress and Anxiety?
Yoga helps relax the mind and the body, which helps decrease stress and anxiety. Physical postures or asanas help increase the body's flexibility, reduce tension, and decrease any type of pain. Yoga helps in reducing tension and releasing emotions. It helps increase the positivity around the mind and the body. It helps in increasing awareness and concentration and focuses the mind.
Which Are the Pranayama Techniques Used to Reduce Stress?
Pranayama, or controlled breathing, helps in relaxing the body and mind. It helps in decreasing stress by calming the body. Various breathing methods can improve the quality of sleep and reduce stress. Breathing exercises can be practiced along with yoga, or they can be focused throughout the day. It helps in controlling emotions in very difficult situations. Some of the popular Pranayama techniques include the following -
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Nadi Shodhana or Alternate Nostril Breathing - Alternate nostril breathing help in relaxing the mind and the body by entering into a meditative state. Practicing the Nadi Shodhana helps calm the mind and the body to reduce stress, anxiety, tension, and fatigue.
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Ujjayi Breathing - This breathing method is done while keeping the mouth closed and making a snoring sound by constricting the throat. The breathing should be controlled with the help of the diaphragm. The duration of the inhalation and exhalation should be the same. This helps in balancing and calming the mind and the body.
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Kapalabhati or Breath of Fire - It helps in cleaning the mind and the body by purifying with a high amount of oxygen.
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Simhasana or Lion’s Breath - The inhalation should be taken through the nose and exhaled through the mouth by making the sound ‘’ha’’. While exhaling, the mouth should be opened wide, and the tongue should protrude towards the chin. The internal focus should be towards the center of the eye.
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Sitali Breath - It helps in cooling the body and helps in balancing the mind and the body.
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Bhramari or Humming Bee Breath - Sit straight on the floor by closing the eyes. Keep the index finger on the ear. Take deep breaths while touching the cartilage of the ear and make a low-pitched sound.
Which Yoga Poses to Reduce Stress?
The yoga poses that help to reduce stress and anxiety include the following -
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Marjaryasana or Cat Cow Pose - The cat-cow pose helps to improve the balance and posture of the body, and it helps relax the mind and body by reducing stress. To do the cat-cow pose, start by keeping the hand and knees on the floor in a tabletop position. The hand should be placed just below the shoulder, and the knees should be at the hip level. The cow pose is performed while inhaling and bringing the tailbone outwards. Relax the belly and lift the head backward and gaze straight upward. Exhale and bring the head downwards and tailbone inward. Make an arch with the spine curving inwards. Look at the navel. Continue to repeat these steps for one to two minutes.
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Balasana or Child’s Pose - Sit straight on the heels by keeping the hips on the heel. Bend the body forward and downwards while lowering the forehead towards the floor. The chest should rest on the thighs, and hold in this position for a few minutes. Relax and return to the normal position after some time. The Balasana or child pose helps relax the muscles in the back region. It helps calm the nervous system and stretch the muscles in the thighs and ankles.
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Viparita Karani Or Legs up the Wall Pose - Lie down on the floor while keeping the lower part of the body towards a wall by keeping the feet flat. Move as close to the wall as possible by keeping the sitting bones coming directly in contact with the walls, and the legs should be pointed vertically upwards while keeping both legs above the hip width. Rest the head on the floor. The hand should be placed sideways on both sides at shoulder level. Close the eyes and take deep breaths. Continue to stay in this pose for 15 to 20 minutes. Relax and return to the normal position. The leg up of the wall pose helps relieve the mind and body by releasing tension. It helps in reducing stress.
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Savasana or Corpse Pose - Lie down on the floor in a supine position and close the eyes. Keep the legs apart comfortably by placing the toes facing to the side. The arms should be placed on both sides of the body by facing the palm upwards. Give attention to each part of the body, one by one, starting from the lower leg to the upper part of the body. Relax and focus on each part of the body. Take slow and gentle breaths during the relaxation. Continue to relax the body for 15 to 20 minutes. After completing the Savasana, slowly roll to the right side of the body and gently sit up. Take a few deep breaths and slowly open your eyes. The corpse pose or the Savasana help in giving a deep meditative state to the mind and body. It helps rejuvenate the mind and body and reduce anxiety, stress, insomnia, and blood pressure.
How Does Meditation Help in Reducing Stress?
Dhyana or meditation techniques can also help in reducing stress. Positions like sitting on a chair, walking, lying down, etc, help in getting a meditative state. Yogic sleep or yoga nidra helps get a deep meditative state by relaxing and reducing stress, which helps get a better quality of sleep.
Conclusion:
Yoga, along with various meditation and breathing techniques, helps to reduce stress and anxiety and helps increase energy and overall physical and mental well-being. Remove the negativity while practicing yoga. Focus on positive things by improving awareness. Give importance to the present moment, which helps in reducing stress.
