Yoga asana to reduce stress and how to perform them

A perfect example of where serenity meets beauty. Known as one of the topmost spiritual destinations in India since times immemorial Rishikesh is also nowadays gaining vast popularity as a destination for both adventure sports and Yoga teacher training, it a hotspot for the family vacation. There are some popular Yoga postures people enjoy here.

Anjali Mudra:( Salutation Seal) Anjali Mudra, a Yoga posture, which is often taught in the yoga teacher training in Rishikesh , is also better known as the salutation seal, it is excellent for initiating the meditative state for awareness. It also helps us regain physical, mental and emotional balance. To perform it we need to take our hands in the middle of our heart, the “heart chakra” as it is popularly known in the world of Yoga. This represents the balance of the left and right side of the body united at the center. This Yoga asana must be performed with hands folded in salutation, sitting cross-legged and taking in deep breaths.

Sukhasana: (Easy Pose) Sukhasana is better known as the Easy Pose. It is so called because doing this asana helps you to regain the inner calm and also promotes soothing experience. To do this asana perfectly, sit straight with your arms outstretched and let the tip of the thumb touch the slightly inward bend tip of the index finger. Focus on your breath in this pose and sit in this pose as long you wish comfortable capacity. This pose helps in feeling a sense of tranquillity, reduces cross-legged relieves you of mental depression and physical tiredness and exhaustion of the spine.

Marjariasana: (Cat Pose)Marjariasana is better known as the cat pose. It is so called because to do this asana, one has to place the wrists directly under the shoulders and the knees should be placed under the hips, resulting in the body bending into an arch. Remain in this position for 60 seconds and gently breathe in and out. This asana is essential to removing stress because it massages the spine and the belly organs thus stimulating the digestive tract and spine fluid and thus busting the stress. This asana is a bit tough, however, can be taught by teachers if opted for 200 hour Yoga teacher training in Rishikesh.

Savasana: (Corpse Pose) This exercise, which is taught in the Yoga teacher training in Rishikesh, known as the corpse pose. Easy though it might seem, but it is actually considered the toughest of all the asanas. To do this asana, one has to lie on the back, relaxing the whole body from the top, to toes and toes to top, eyes should be gentle/softly closed and the palm must be kept open. The ankles should be allowed to fall outward. Now in this pose, you need to take deep and controlled breathe and let the body shrink into the mat with each out going breathe. One has to remain in this posture for at least 5 minutes. The Savasana helps the whole nervous system to relax briefly, and it helps the body to cope with the stress of the whole day long.

India is incredible. It has everything to offer to all types of person living on this earth. But the 200 hour Yoga teacher training in Rishikesh is a once in a lifetime experience which all people should have.

Several yoga asanas (postures) are known for their stress-reducing benefits, helping to release tension, calm the mind, and promote relaxation. Here are a few yoga asanas along with instructions on how to perform them:

  1. Child's Pose (Balasana):
  • How to Perform:
    1. Kneel on the mat with your big toes touching and knees spread apart.
    2. Sit back on your heels and extend your arms forward, lowering your chest toward the mat.
    3. Rest your forehead on the mat, with arms extended or by your sides.
    4. Breathe deeply, allowing your back to relax.
  1. Corpse Pose (Savasana):
  • How to Perform:
    1. Lie on your back with legs extended and arms by your sides, palms facing up.
    2. Close your eyes and focus on your breath.
    3. Relax your entire body, starting from your toes up to your head.
    4. Stay in this pose for 5-10 minutes, breathing deeply and letting go of tension.
  1. Legs Up the Wall Pose (Viparita Karani):
  • How to Perform:
    1. Sit with one side against the wall.
    2. Swing your legs up the wall as you lie on your back.
    3. Keep your arms by your sides or place them on your abdomen.
    4. Close your eyes, breathe deeply, and relax.
  1. Seated Forward Bend (Paschimottanasana):
  • How to Perform:
    1. Sit with your legs extended in front of you.
    2. Inhale, lengthen your spine, and exhale as you hinge at your hips, reaching toward your toes.
    3. Hold your shins, ankles, or feet, keeping your back straight.
    4. Breathe deeply, feeling the stretch in your hamstrings.
  1. Cat-Cow Stretch (Marjaryasana-Bitilasana):
  • How to Perform:
    1. Start on your hands and knees in a tabletop position.
    2. Inhale as you arch your back, dropping your belly and lifting your head (Cow Pose).
    3. Exhale as you round your back, tucking your chin to your chest (Cat Pose).
    4. Repeat the flow, syncing your breath with movement.
  1. Standing Forward Bend (Uttanasana):
  • How to Perform:
    1. Stand with feet hip-width apart.
    2. Inhale, reach your arms overhead, and exhale as you hinge at your hips, folding forward.
    3. Bend your knees slightly if needed and let your head hang.
    4. Hold your elbows and sway gently to release tension.
  1. Bridge Pose (Setu Bandhasana):
  • How to Perform:
    1. Lie on your back with knees bent and feet hip-width apart.
    2. Inhale, lift your hips toward the ceiling, and clasp your hands under your back.
    3. Keep your shoulders and feet grounded, engaging your glutes.
    4. Hold for several breaths, then release.

Tips for a Stress-Reducing Yoga Practice:

  • Focus on Breath: Coordinate your movements with deep, mindful breaths.
  • Hold Poses Comfortably: Don't force yourself into discomfort. Find a gentle stretch and hold it with ease.
  • Create a Quiet Environment: Practice in a quiet, calm space to enhance relaxation.
  • Listen to Your Body: Respect your body's limits and modify poses as needed.
  • Combine with Meditation: End your practice with a few minutes of seated meditation for added stress relief.

Regular practice of these stress-reducing yoga asanas can contribute to a calmer mind, improved flexibility, and overall well-being. Always consult with a healthcare professional before starting a new exercise routine, especially if you have any existing health concerns.