Yoga for Stress Relief

Yoga for Stress Relief: Yoga Poses, Pranayama & Mindful Meditation


What is Stress?

Stress is the erratic main character in the vast theater of life that captivates our attention with its drama. However, what precisely is this mysterious force keeping us on the edge of our seats?

According to the World Health Organisation, stress is characterized as a condition of anxiety or tension in the mind brought on by a challenging circumstance. It is the result of our reactions to pressure or threats. It typically occurs when we feel helpless or uncontrollable in a circumstance. It may affect us physically, psychologically, and emotionally.

The level of stress perceived by an individual in certain circumstances may vary. For instance, it depends on the prior experiences of that person, availability of resources like time and money, support from others, their coping mechanism, etc.

Pleasant occurrences such as having a child, moving to a new home, getting a job promotion, or getting married may also be stressful as they bring about significant changes, including novel or out-of-the-ordinary requests. Thus, dealing with this can be challenging.

Effects of Stress

Although it’s not always simple to detect stress, there are some symptoms through which one can identify specific indicators.

Physical: Physical indicators include hypertension, weight fluctuations, sweat, headaches, bodily aches, reduced desire for sex, increased heart rate, breathlessness, and alterations in the menstrual cycle.

Mental: Symptoms include trouble focusing, worrying, anxiety, memory problems, impaired judgment, and negativity, difficulty falling asleep.

Emotional: Cues like rage, irritation, moodiness, frustration, or apathy.

Behavioral: Behavioral indicators such as neglecting one’s needs, not making time for hobbies, or turning to drinking and drugs as a coping mechanism.

Role of Yoga for Stress Relief and Anxiety

Stress is easily experienced when one has a lot on one’s mind. Our body, mind, and breathing are the three areas of ourselves frequently impacted by stress. With its roots in ancient India, yoga is a comprehensive system that includes various forms and styles of physical postures, breath control techniques, meditation, and moral precepts to balance the body and mind. Numerous scientific research studies have examined yoga’s influence on stress reduction, and the data points to a critical role that yoga may play in reducing the negative consequences of stress.

You shouldn’t, and you don’t have to, wait to practice yoga until you feel anxious! Individuals who practice yoga daily frequently discover that their ability to handle stressful situations is enhanced. Yoga improves your capacity to relax and concentrate. If you are also on the lookout to manage stress, it’s time to say hello to a stress-free life by joining the best yoga teacher training in Rishikesh.

Yoga Poses for Stress Relief

Many people associate yoga with bending or twisting the body, which seems impossible. However, yoga is easier than it looks. Everyone with their level may find something to suit them since there are both easy and challenging postures. Yoga may be done practically anywhere as it requires no specialized equipment.

Yoga positions help to release tension muscles in the body and are excellent forms of physical exercise. The back, shoulders, and neck are the body parts that often experience the most stress. But basic yoga poses can also help other body areas, such as the jaw, fingers, wrists, and cheeks.

But yoga is much more than simply physical activity. To fully benefit from each posture, pay attention to breathing,  thinking, and body as well.

Some of the best yoga poses for stress relief for beginners are:

Cat and cow

Yoga for Stress Relief

  1. Come to your fours, feet flat on the floor.
  2. Ensure the shoulders are over the wrist and the knees align with the hips.
  3. Inhale, arch the back, and gaze up. Let the belly fall towards the floor.
  4. Exhale, curve the belly, and look inwards towards the navel.
  5. Perform the stretch for 5-10 rounds.

Child pose

Yoga for Stress Relief

  1. Come to a seated posture and extend your legs in front of you.
  2. Bend your legs one by one until you are seated between both feet.
  3. Gently bend down to stretch your arms in front.
  4. Hold the posture for 30 seconds.


Yoga for Stress Relief

  1. Lie flat on the back.
  2. Extend the legs and arms apart from the body.
  3. Gently shut your eyes.
  4. Take a few deep breaths to relax.
  5. Hold the pose for as long as you want to.

Resting half frog

Yoga for Stress Relief

  1. Lie down on the abdomen.
  2. Place the left knee out to the edge of the mat
  3. Stack the arms in front and rest your head on it
  4. Hold the pose for 30 seconds. Repeat on the right side.

Mindfulness Meditation for Stress Relief

Being mindful refers to heightened awareness in the present moment without judgment. Some key elements include breath awareness, body scan, mindful movement, and thought observation.

Breathing, body, and mind all work together. If you envision yourself as firm and stable and concentrate on breathing slowly and evenly, even day-to-day activities can reduce tension.

Hold onto the now, the present moment. Stress makes us think about what we have to do now (like “I have to push myself for that test”) or what we might have done differently (like “I wish I didn’t do that”). When practicing mindfulness, pay attention to what your body and breath are doing now rather than allowing your mind to stray. Notice how a specific muscle or body part feels. Pay attention to inhaling deeply as your body extends upward and exhaling slowly as your body contracts.

Mindful Meditation promotes noticing thoughts and emotions as they occur and letting them pass without judgment instead of being lost in them. This present-moment awareness helps you develop your capacity to concentrate and focus, which benefits many facets of life.

When things become challenging, remember to breathe. When a yoga position feels difficult, try focusing your breath on your body’s tight or stiff spot. Pay attention to your breathing whenever you are facing a struggle or even when performing your daily chores. Practicing mindfulness and breathing techniques are some of the best forms of yoga to relieve stress and anxiety.

Pranayama for Stress Relief

Pranayama is an ancient yogic technique that includes regulating and controlling the breath. The term is derived from the Sanskrit words “prana,” which means life force, and “ayama,” which implies extension or control. It enables individuals to connect with their breath more deeply and access a higher level of inner quiet and relaxation.

Abdominal Breathing

Yoga for Stress Relief

  1. Pick a comfortable posture to sit. Close your eyes.
  2. Place one palm on your chest and one on the stomach.
  3. Breathe in through the nose for about 4 seconds. Feel the abdomen expand.
  4. Hold your breath for 2 seconds.
  5. Breathe out through your lips gently for six seconds. Let the lips be loose.
  6. Perform 5 to 10 times.

Chandra Pranayama

Yoga for Stress Relief

  1. Come to a seated posture.
  2. Use the right hand to form the Vishnu Mudra. Place the left hand on the left knee.
  3. Close your right nostril with the mudra and push the tip of your thumb on it.
  4. Inhale through your left nostril.
  5. Close the left nostril after inhaling, and place the ring finger against it.
  6. Hold the breath for 2 seconds.
  7. Maintain your blocked left nostril and breathe out via the right nostril.
  8. This is one round of the Chandra pranayama. Continue for 8 to 10 rounds.

Sheetali Pranayama

Yoga for Stress Relief

  1. Sit in a comfortable posture. Lengthen your spine and open the chest.
  2. Gently close your eyes.
  3. Stick the tongue out and roll the lateral edges upward into a tube.
  4. Breathe in through the coiled tongue like you would through a straw.
  5. As you inhale, draw the tongue in.
  6. Hold your breath for 2 seconds
  7. Exhale gently through the nostrils with a closed mouth.
  8. This is one round. Perform 5 to 8 rounds.

Sheetkari Pranayama

Yoga for Stress Relief

  1. Sit comfortably and close your eyes.
  2. Expose your teeth and gently press your upper and lower teeth together.
  3. Inhale through the spaces between your teeth, making a hissing sound
  4. Retain the breath for 2 seconds
  5. Shut the lips and gently exhale through the nostril
  6. This completes one round. Practice for 5 to 8 rounds.

Bhramari Pranayama

Yoga for Stress Relief

  1. Come to a comfortable seated meditative posture
  2. Elongate the spine.
  3. Perform the Shanmukhi mudra.
  4. Close the ears with your respective thumbs, your eyes with the index and middle finger, and the mouth with the ring and pinky finger.
  5. Inhale slowly through the nose.
  6. Exhale through your nose and make a deep humming sound.
  7. Repeat for 5- 8 rounds.

The metropolitan way of life and workplace culture have undoubtedly reduced every individual’s quality of life. In addition, stress comes in many forms for people to cope with daily. Even if a person is successfully dealing with the new normal and moving forward proactively, subconscious stress might accumulate due to the situation.

We must acquire and develop efficient stress management skills for difficult periods. The best results from practicing yoga come from consistent practice and refinement over time. To become more proficient at utilizing yoga for stress relief a person must first master the method and then practice it frequently.

Yoga helps to regulate the autonomic nervous system, which supports cardiovascular well-being and averts heart attacks and strokes. It improves blood flow and oxygen delivery to the body. Regular practice will make it easier for people to apply the methods of yoga when they are stressed and anxious.

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