Yoga and Stress Management

How to Manage Stress Using Yoga

To maintain and manage stress through yoga, it's important to understand how yoga works on both the body and the mind. Yoga is not just a physical practice — it’s a holistic system that balances the nervous system, calms the mind, and strengthens emotional resilience.

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    The first step towards managing stress is to create patience, e.g., patience to read this article, patience to analyse, patience to tolerate your slow progress and above all keeping patience till you get a master in managing stress. The following practices are definitely going to heal you.

1. Practice Regularly (Even 10–20 mins helps)

Stress relief through yoga requires consistency. A daily short practice is more effective than occasional long sessions.

2. Focus on Key Yoga Components for Stress Management

a) Asanas (Yoga Postures)

Certain poses help release physical tension and regulate hormones (Details explained at the end):

• Balasana (Child’s Pose) – Calms the brain and relieves fatigue.
• Viparita Karani (Legs-Up-the-Wall Pose) – Relieves anxiety and calms the nervous system.
• Setu Bandhasana (Bridge Pose) – Opens the heart and reduces mild depression.
• Sukhasana (Easy Pose) – Helps in centering and grounding.

b) Pranayama (Breath Control)

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Breathing is the bridge between the mind and body. Techniques include:

• Anulom Vilom (Alternate Nostril Breathing) – Balances brain hemispheres and reduces cortisol (stress hormone).
• Bhramari (Humming Bee Breath) – Creates vibrations that calm the mind.
• Deep Belly Breathing – Activates the parasympathetic nervous system.

c) Meditation and Mindfulness

• Try Guided Meditation, Body Scans, or Om Chanting to bring your focus inward and reduce mental chatter.
• Yoga Nidra (Yogic Sleep) is especially effective for deep stress and insomnia.

3. Set a Peaceful Environment

Practice in a quiet, clean, and calm space. Use calming music or incense if it helps you focus better initially.

4. Adopt a Yogic Lifestyle

• Satvik Diet – Light, fresh foods reduce stress load on digestion and the nervous system.
• Avoid overstimulation – Reduce screen time, caffeine, noise, unnecessary lengthy conversations and altercations.
• Positive affirmations and gratitude journaling enhance the stress-lowering benefits of yoga.

5. Be Gentle With Yourself

Yoga is a journey. Stress may not disappear overnight. Accept where you are mentally and physically each day without judgment.

#Sample Stress-Relief Yoga Routine (15–20 min)

#Sukhasana + Deep Breathing for 2 minutes

#Gentle stretches like cat cow, child's pose, seated forward flow for 5 minutes

#Bridge pose, legs - up - the wall for 5 minutes

#Pranayam: Anulom Vilom and Bhramari for 5 minutes

#Meditation and Om Chanting for 3 minutes 

Scientific Benefits of Yoga for Stress

• Reduces cortisol (stress hormone) levels
• Enhances GABA (calming brain chemical)
• Improves heart rate variability (resilience to stress)

        Promotes better sleep and emotional regulation

The Asanas which can help you manage stress:

1. Balasana (Child’s Pose) – Calms the brain and relieves fatigue.

2. Viparita Karani (Legs-Up-the-Wall Pose) – Relieves anxiety and calms the nervous system.

Viparita Karani is a deeply restorative and calming inversion in yoga. It is considered one of the most rejuvenating poses for the body and mind.

Meaning

• "Viparita" = inverted or reversed
• "Karani" = doing or action
  Together, it means "the action of inverting."

How to Do Viparita Karani (Legs-Up-the-Wall Pose):

1.    Sit sideways next to a wall with one hip touching the wall.

2.    Swing your legs up the wall as you lie back onto the floor.

3.    Adjust your position so your legs are vertical and your lower back is supported.

4.    Arms can rest by your sides, palms facing up.

5.    Close your eyes and breathe slowly.

6.    Stay in the pose for 5–15 minutes.

Optional: Use a folded blanket or bolster under your hips for a gentle lift and to deepen the inversion.

Benefits of Viparita Karani:

• Improves blood circulation and lymphatic drainage
• Relieves tired or swollen legs and feet
• Calms the nervous system and reduces anxiety
• Eases headaches, insomnia, and mild depression
• Aids digestion and reduces varicose veins
• Promotes a sense of deep relaxation

Precautions:

• Avoid if you have glaucoma, severe eye conditions, or serious neck/back problems
• Those with high blood pressure or heart issues should consult a doctor
• Menstruating individuals may prefer other restorative poses unless advised otherwise

When to Practice:

• After a long day standing or sitting
• Before bedtime to calm the mind
• After intense yoga sessions or workouts

3. Setu Bandhasana (Bridge Pose) – Opens the heart and reduces mild depression.

Setu Bandhasana is a versatile yoga asana that strengthens the back, opens the chest and hips, and calms the mind.

Meaning of Setu Bandhasana

• "Setu" = bridge
• "Bandha" = lock or bind
• "Asana" = posture
  So, it literally means "Bridge Formation Pose." The body resembles a bridge in this posture.

How to Perform Setu Bandhasana (Bridge Pose):

1.    Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

2.    Keep your arms alongside your body, palms facing down.

3.    Heels should be close to the sitting bones.

4.    Inhale and press your feet into the mat, lifting your hips upward.

5.    Roll your shoulders underneath and clasp your hands below your back (optional).

6.    Lift your chest toward your chin but avoid pressing your chin into the chest.

7.    Hold for 30 seconds to 1 minute, breathing deeply.

8.    To release, exhale and slowly lower your spine down to the floor vertebra by vertebra.

Benefits of Setu Bandhasana:

• Strengthens back, glutes, and hamstrings
• Opens the chest, neck, and spine
• Stimulates the thyroid gland
• Improves digestion
• Helps relieve symptoms of stress, anxiety, and mild depression
• Can reduce backache, headache, and insomnia
• Therapeutic for asthma, high blood pressure, and sinusitis

Precautions:

• Avoid if you have:
• Neck or back injuries
• Recent surgery
• Glaucoma
• Practice under supervision if you're pregnant (can be done with props after consultation)

Tips for Beginners:

• Place a yoga block or bolster under your sacrum for support.
• Avoid over-arching your back—engage your thighs and glutes gently.
• Do not turn your head while in the pose.

4. Sukhasana (Easy Pose) – Helps in centering and grounding.

Sukhasana is a foundational seated yoga posture used for meditation, breathwork (pranayama), and gentle grounding.

Meaning of Sukhasana

• "Sukha" = ease, comfort, happiness
• "Asana" = posture or seat
  So, Sukhasana means "Pose of Comfort" or "Pleasant Sitting Posture."

How to Perform Sukhasana (Easy Pose):

1.    Sit on the floor with your legs extended straight in front.

2.    Bend your knees and cross your shins, placing each foot under the opposite knee.

3.    Rest your hands on your knees or in a mudra (like Chin or Jnana Mudra).

4.    Keep your spine erect, shoulders relaxed, and neck aligned.

5.    Close your eyes and breathe naturally.

6.    Hold the pose for 5–15 minutes or longer for meditation.

Optional: Sit on a folded blanket or cushion to elevate your hips above your knees for more comfort.

Benefits of Sukhasana:

• Promotes inner calm, peace, and mental clarity
• Stretches the hips, knees, and ankles
• Improves posture and spinal alignment
• Ideal for meditation and breath awareness
• Reduces stress, anxiety, and mental restlessness

Precautions:

• Those with knee or hip injuries should use support or avoid this pose.
• Sit on a cushion or bolster to avoid lower back strain.
• Keep spine straight to prevent slouching over time.

Tips for Comfortable Sukhasana:

• Switch the cross of your legs daily to balance the body.
• Add a block or rolled blanket under the knees if there's tension.
• Practice on a yoga mat or soft surface.