Relieving Stress Through Yoga: 6 Poses To Help You Release Tension

An alarming 89% of the population in India is said to suffer from stress, higher than the global average of 86%, as revealed in a survey carried out by Cigna TTK Health Insurance in 2018. Millennials are the most affected, with 95% of them claiming to have stress-related issues.

Researchers say that Indians live the most stressed life. In fact,1 out of 8 Indians faces trouble dealing with stress.

An alarming 89% of the population in India is said to suffer from stress.

These facts may be concerning but they are in no way surprising. If we consider the ever-increasing work demands, constant financial race and pressures of modern life, we are bound to fall into a spiral of deteriorating mental health.

It’s high time we realize that stress can have grave implications on the health and well-being of an individual, both in personal and professional life.

Proper stress management is the need of the hour.

Yoga: Going back to our roots

Relieving and limiting the effects of daily stress is not as hard as it seems. Taking out time for yourself and creating space in your day to slow down might just do the trick. And what better way there is to support your de-stressing, than yoga?

A recent study showed that yoga not only has therapeutic and calming effects but it also works to relieve tension and reduce stress from both body and mind. Thus, doing yoga not only relaxes you but also makes you more resilient to pressure and tension.

So, the next time you find yourself stressing over a deadline in office or just feeling a bit anxious, try out these easy Yoga Asanas for quick relaxation, tension relief and restfulness. With time, you will be able to develop it into a practice leading to a calmer state of mind.

Why does Yoga help to relieve stress?

The practice of yoga helps reduce stress because of the simple fact that it promotes relaxation, which is the natural opposite of stress. The principle of yoga works on the three aspects that most affect us in stress - our body, mind, and breathing.

This doesn't mean that you have to wait to be stressed out to do yoga, and you shouldn't! Yoga as with all other things, makes you better with practice. If you do even a little bit of yoga each day, you'll find yourself better at handling things when life gets a little crazy. Yoga builds your ability to stay calm, focus, balance, and relax yourself.

When you're in a yoga pose, think about how you can unite your body, mind, and breathing. Yoga is not about stretching or twisting your body. In fact, it is a mind-body practice that combines physical poses, controlled breathing, and meditation or relaxation.

Try these 6 yoga poses to reduce stress and better equip yourself to handle stress when it comes:

Tip: Focus not only on your body, but also consciously on your mind and breathing. Keep yourself aware and think about what your body and breath are doing in very this moment.

Rule: Focus on breathing in slowly as your body stretches tall, and breathing out slowly as you curl up.

1. Standing Forward Bend (Uttanasana)

How to do it:

1. Stand straight and bend forward.

2. Stretch your body to touch your palms to the ground. Straighten your legs for a deeper stretch.

3. Hold this position for three to four deep breaths and then return to the original position.

How it helps: It will calm your brain and stimulate your kidneys and liver. It also strengthens your knees and stretches your calves and hamstring. Uttanasana will relieve mild depression and stress.

2. Child’s Pose (Balasana)

How to do it:

1. Begin by kneeling down and sitting on your heels.

2. Bend forward till your chest touches your thighs. Let your hands rest on the side.

3. Hold this position as long as possible and breathe deeply.

How it helps: It relieves neck and back pain while stretching your thighs, pelvic area and ankles. It also benefits the nervous system and lymphatic system.

3. Corpse Pose (Shavasana)

How to do It :

1. Lie flat on your back with legs shoulder-width apart and palms facing upwards

2. Close your eyes and release tension from each part of your body.

3. Remember to unclench your jaw and focus on your breathing.

4. Hold the position for 5-7 minutes.

How it helps: This pose puts the body at ease and ensures total body relaxation. It also helps in lowering blood pressure, calming anxiety and quieting the nervous system.

4. Cat Pose (Marjaryasana)

How to do it :

1. Begin on all fours with knees set directly below your hips and your wrists. Elbows and shoulders perpendicular to the floor.

2. As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor; don’t force your chin to chest.

3. Inhale, coming back to the neutral initial position on your hands and knees.

How it helps: It soothes and stretches the lower back all while providing a gentle massage to the spine and belly organs.

5. Seated Forward Bend (Paschimottanasana)

How to do it :

1. Begin by sitting down with your feet extended forward.

2. Bend forward till your stomach touches your thighs. Hold your feet with your hands.

3. Hold this position for 30 seconds and then return to the original position.

How it helps: This asana stretches your spine, hamstring and lower back. Apart from relieving stress, this pose helps improve digestion, stimulate the liver, and reduce fatigue.

6. Lotus Pose (Padmasana)

How to do it :

1. Sit down on the floor on a mat with both of your legs stretched out in front of you. Your spine should be erect while you sit.

2. Now bend your right side knee & place it on your right thigh. Sole of your feet must point in the upward direction.

3. Now repeat the same instructions with the other leg.

4. Remember to keep both of your legs crossed and your feet on the opposite thighs while you place your hands on your knees.

5. Hold and continue this pose with slow and long breaths inwards and then outwards.

How it helps: It calms down the brain as well as increases concentration and focused attention. It reduces the muscular tension and brings your blood pressure under control.

Yoga Is Only One Part of What Brahma Wellness Offers. There’s more.

Brahma wellness aims to revive the workplace wellness programs by providing both onsite and offsite programs aimed at stress management and holistic wellness. Yoga, meditation, spiritual and mental wellness are key components of our wellness programs. We believe that optimum wellness can only be achieved by creating balance and harmony between our physical, mental and spiritual well-being.

Our numerous services range from providing customized workplace wellness programs tailored according to the company’s requirements, fitting seamlessly into their work regimes.

We also design bespoke wellness programs for individuals. With a detailed assessment, a holistic plan is prepared that aims at getting your mind-body-soul in balance. Your assigned Wellness Coach helps you in your entire experience of rejuvenating and reinventing yourself.

We also provide off-site wellness centers and holistic wellness retreats running under the care of wellness and healthcare experts dedicated to helping you reach your optimum alignment of the mind, body and soul alike.

Through Brahma Wellness, your mind, body and soul are all tended to in a comprehensive and integrated manner. Thus, enabling you to experience wellness on a deeper level that allows for a more optimistic, joyful and healthy way of living.

Contact Brahma Wellness for customized holistic wellness plans.