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Yoga Stress Management

Medikoe Wellness Expert

Medikoe Wellness Expert

  80 feet road indira nagar, Bengaluru     Feb 14, 2017

   6 min     



We exist in a world invaded by stress. Certain days, the workplace and society put an unmatched level of pressure on people. Uncontrolled stress can be damaging to one's mind, health and well-being. Symptoms can then be of an emotional, physical, psychological or behavioural nature such as depression, irritability, relationship problems, sleep disorders, digestive disorders etc. Our ancestors luckily gave us the very best methodology to get over stress known to the world as YOGA.

Yoga is a mind-body practise that combines physical poses, controlled breathing, and meditation or relaxation. Various studies have discovered that a little yogic routine in the morning after you wake up, before sleeping at night, or even while on a lunch break, can reduce stress and increase efficiency, productivity, lower your heart rate and lower blood pressure. It brings together mental and physical disciplines which may help you achieve peacefulness of body, mind and soul and can easily help you manage anxiety and stress.

It is believed that yoga is so effective for stress relief because, aside from the physical benefits that yoga brings, it encourages a good mood, an increase in mindfulness, and a healthy dose of self-compassion.

Yoga has many styles, forms and intensities. Yoga asanas are also known as postures. Yoga teaches us that regulating your breathing techniques can effectively help you to control your body and calm your mind. 

Understanding Yoga

Yoga has various distinct forms, styles and intensities. In particular, hatha yoga may be an ideal choice for stress management. Hatha is one of the most popular forms of yoga, and beginners may prefer its easier movements and slower pace. However, People can benefit from all the styles of yoga — it's all about your own preferences.

Following are the core components of hatha yoga and most general yoga classes:


Yoga poses are a sequence of movements designed to enhance flexibility and strength. Although you can practise yoga from videos and books, beginners generally find it helpful to learn by a yoga instructor. Asanas range from lying on the floor while completely relaxed to complex postures which may have you stretching your physical limitations.


Controlling your breathing is a significant element of yoga. One of the core teachings of yoga is that controlling and regulating the way you breath can directly help you control your body and calm your mind.

Meditation or relaxation.

In yoga, you may combine meditation and relaxation. Meditation can help you learn how to be more aware and mindful about the present moment without any judgment.

The health benefits of yoga

Yoga’s benefits are so numerous, and it gives a high payoff for the amount of effort involved. The following are just some of yoga's amazing benefits:

Improved fitness

Practising yoga every day can lead to improved strength, balance, flexibility and range of motion. Scientific analyses show that people who practise yoga regularly can result in about a 180% increase in their flexibility.

Stress reduction 

Many studies have revealed that yoga can help in reducing anxiety, stress and depression. It can also improve your mood and overall sense of happiness and well-being.

Reduce weight loss

Physical exercise is better for limiting weight gain than it is for aiding to weight loss, and it seems like this also applies to yoga. Yoga can provide health benefits, including enhanced mood and improved blood lipid levels.

Asthma Symptom Relief

The ancient art of yoga is, without a doubt, one of the fittest solutions to your breathing problems. A couple of hours spent practising yoga will provide you with postures which not only help you learn new breathing techniques but also decrease the effects of asthma and may even, in some cases help cure it permanently.

Management of chronic conditions

Yoga is a great way to reduce risk factors for chronic illnesses, such as high blood pressure and heart disease. It might also help ease chronic conditions, such as pain, depression, insomnia and anxiety.

Smoking cessation

Yoga is the key to walk out of the smoke and get rid of your addiction. With yoga techniques, it is noted that the damage happened to your body, and the system can, in a lot of cases, be reversed. People can regain their immunity and health, boost their energy levels and increase their oxygen levels.

Sound Sleep

If you can not seem to get enough sleep, yoga can definitely help you. Practising yoga regularly is known to cure several disorders, including abnormal sleeping habits like insomnia and sleepwalking. Yoga can help you unwind stress at the end of a tiring day and get you better sleep at night.

When to Try Yoga

Try going for a weekly yoga class or practising from a yoga DVD to help yourself with some yoga poses. There are specific classes and yoga DVDs created, especially for teens.

You can also include mini-bits of yoga into your daily life to help you handle stressful moments. Here are some ideas:

While studying

Try a few easy yoga moves to relax any areas of your body, which may have gone tense while studying. Shoulder and neck rolls can help release tension in your shoulders and back. Forward twists and folds can relieve tension in the lower back. You can also give your face a mini-massage to help relax up a stiff jaw. Balancing poses, such as the tree pose, can also help you focus your energy for better concentration on what you need to do!

Before a test 

Go for mild neck and shoulder rolls or twists right at your desk to ease tense muscles in your shoulders, back and neck. You can also try squeezing and relaxing your hands and fingers. These exercises will only take as little as 30 seconds and can help you a great deal. You should repeat the set as often as you need!

Before bed

Doing a few yoga stretches before you prepare for bed can help you relax — especially when you have a lot on your mind or had a long day. Poses where you fold forward, such as the child's pose, tend to be quieting. It can allow you to tune out the rest of the world and feel peaceful and quiet. Try staying in a forward fold for 3-4 full, slow breaths, and allow your mind and body to relax.

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Tags:  Mental Health,Yoga,yoga for stress relief,stress,anxiety and stress, yoga, hatha yoga, weight loss, breathing techniques, stress management, relationship problems, sleep disorders, digestive disorders, meditation, relaxation, blood pressure, sleepwalking, insomnia

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