Yoga is an ancient practice that has been proven to be an effective tool for stress reduction and overall well-being, says Himalayan Siddhaa Akshar, Founder, Akshar Yoga Institutions. (Images by Freepik, Pexels)
Yoga guru Himalayan Siddhaa Akshar says that by combining physical postures (asanas), breathing exercises (pranayama), and meditation, yoga helps to calm the mind, reduce tension in the body, and promote a sense of inner peace. He lists some asanas and pranayama techniques to help alleviate stress and anxiety.
Child's Pose (Balasana): This gentle forward fold is a calming and restorative posture that helps to release tension in the back, shoulders, and neck. It can also be practised with deep breathing to enhance its stress-relieving effects.
Cat-Cow Pose (Marjariasana): This gentle spinal movement helps to release tension in the back and neck while promoting relaxation and improving breath awareness.
Forward Fold (Padahasthasana): This standing forward bend helps to release tension in the back, hamstrings, and calves. It also promotes relaxation by gently inverting the body and allowing blood to flow towards the head.
Legs-Up-The-Wall Pose (Viparita Karani): This restorative pose can be deeply calming and grounding. It helps to promote relaxation and relieve stress by allowing the body to rest in a gentle inversion.
Corpse Pose (Savasana): This final resting pose is practised at the end of a yoga session and is essential for allowing the body and mind to integrate the benefits of the practice. It promotes deep relaxation and helps to reduce stress and anxiety.
Nadi Shodhana (Cleansing Nostril Breathing): This balancing breath helps to calm the mind and reduce stress by equalizing the flow of breath through both nostrils. It can also help to improve focus and concentration.
Anuloma Viloma (Alternate Nostril Breathing with Retention): This more advanced pranayama technique involves alternating the breath between the nostrils and incorporating breath retention. It can help to promote deep relaxation and reduce stress and anxiety.
Kapalbhati (Skull Shining Breath): This energising breath involves forceful exhalations and can help to release built-up stress and tension in the body and mind.
This powerful breath is similar to Kapalbhati but with equal emphasis on inhalation and exhalation. It can be invigorating and help to release stress and tension.
Lift your arms, keeping them at shoulder-width distance. Now, start walking with your arms raised in this position and your hands can be up in the air. Build up to 1-3 minutes gradually by starting with a minute increase and so on until you are physically capable enough with the strength required to hold your arms up for 3 minutes straight. One round of practice will require you to perform a minimum of three sets of these walks.