We all must have found ourselves in a situation where we feel that our responsibilities are endless, and deadlines are approaching fast. Most of us are embroiled either in our personal and professional that leads us towards so much pressure that we end up exclaiming- “I’m so stressed!” But do we actually know what stress really is? And how it can adversely affect our health?
Stress occurs when our mind and body overwork beyond their capability and reach the flight-fight mode. At that time, the mind releases certain hormones and chemicals particularly Cortisol, Adrenaline, and Norepinephrine that prepare our body for work but causes certain reactions. Stress is one of these reactions. Stress can be really dangerous for us and can lead to various ailments. This stress can be safely and effectively relieved through Yoga. Practice the sequence of Yoga poses for stress relief to experience it for real:
Sukhasana (Easy Pose)
- Sit on the floor with an erect spine and legs stretched outward.
- Now cross your legs and place your hands on the knees facing upward.
- Your hands should form Gyan Mudra by touching the tips of the thumb and index finger together. Let the three fingers stretch out normally.
- Make sure you’re comfortable. Now breathe normally and be in the pose as long as you can.
Vajrasana (Diamond/Thunderbolt Pose)
- Kneel down on the floor and then lower down your body and let your hips rest on the heels and calves.
- Keep your spine erect and place your hands on your knees facing downward.
- Set the gaze forward to the eye level or close them and then turn your focus on breathing.
- Be comfortable in the position and hold for 5 minutes.
Janu Sirsasana (Head-To-Knee Forward Bend)
- Sit on the floor with an erect spine, legs stretched outwards, and hands placed beside the body.
- Now bend the left knee outward and place the sole of the left foot against the right-inner thigh.
- Inhale and extend your torso and arms upward. As you exhale, fold your torso from the hips over the right leg.
- Let your forehead touch the right knee. At the same time hold the right foot with your hands.
- Breathe deeply and slowly. Hold the pose for a minute. Release and repeat on the other side.
Uttana Shishosana (Extended Puppy Pose)
- Come on your knees and hands with shoulder aligned with the wrist and hips with the knees.
- Now slowly slide your hands outward, above your head, and lower down the chest.
- Now touch your forehead with the floor and lift your feet and let it rest on the toes.
- Give a gentle stretch to your spine while maintaining a slight arch. Now lift your hips and lower back slightly up. Remain in the pose for a minute.
Viparita Karani Asana (Legs-Up-The-Wall Pose)
- Lie flat on your back on the floor beside a wall and place your hands alongside the body.
- Now inhale and as you exhale, lift your legs upward folding from the hips.
- Now place them against the wall and make sure your hips also touch the wall.
- As you lift the legs up, place the hands on your back for support. You can also use a blanket, bolster, or block for the same.
- Breathe gently and hold the pose for a minute.
Marjaryasana/Bitilasana (Cat/Cow Pose)
- Start with being on your four, keeping the back flat. Make sure your hips are aligned with your knees and your wrists align with the shoulders.
- Now breathe in and lift your back upward forming a hump and drop your head down. This forms a cat position.
- Now breathe out and arch your back. Lift your hips and head upward. This forms a cow position.
- Hold each pose for 20 seconds and then continue with the transition movements for a minute.
Uttanasana (Standing Forward Bend)
- Stand in the Tadasana pose with the feet together and hands beside the body.
- Now Inhale and raise your hands above the head and as you exhale, fold your torso forward from the hips.
- Let your head hang in the air. Touch your feet or floor with your hands. Lift the hips upward and give a deep stretch to your legs.
- Hold the pose for a minute while breathing normally.
Garudasana (Eagle Pose)
- Reach into the Tadasana position with the feet hip-width apart.
- Now bend your left knee slightly and put the right leg over it. Wrap the calf of the left knee with the shin of the right.
- Let the upper area of the right foot rest on the left calf.
- Now stretch your arms in front of you and parallel to the floor. Fold them upward from the elbows.
- Make sure your elbows and knees are parallel to each other. Now wrap the right arms around the left. Let the fingers of the right-hand rest on the left palm.
- Fix your gaze forward and hold the pose for 30 seconds. Release and repeat on the other side.
Life is full of ups and downs. A lot many situations occur that often land us in stressful situations. But with a regular practice of yoga, we all can relieve stress and restore our health and happiness.