Yoga for Stress Relief: 3 Poses & 2 Breathing Techniques to Calm Your Mind

A stress-free life is what all of us wish for, the key is learning to manage stress effectively, for the world may not be all rainbows and fairytales to many of us. Accept us as we are to enjoy a greater sense of well-being and happiness. Keep aside a few minutes to yourself daily, and control your breath and movement. Rejuvenate the inner peace and alleviate stress through yogic culture. These crafted postures and breathing techniques change your life.

Yoga Poses for Stress Relief

1. Standing Forward Bend (Uttanasana)

This pose gives your hamstrings and calves feel loose and limber. Follow these steps:

• Instructions: From a standing position, breathe out and fold forward at your hips, keeping your knees slightly bent. Relax your head and neck. If it feels good, grab your elbows and sway gently from side to side, letting all tension melt away.
• Breathing: Take slow, deep breaths, and feel a deepening stretch in your hamstrings as your upper body releases tension.
• Duration: Stay in this pose for 1-2 minutes, allowing the breath to guide you deeper into relaxation.

2. Legs-Up-the-Wall Pose (Viparita Karani)

This simple pose melts stress, restores your looks, and relaxes you.

• Instructions: Sit close to the wall, and gently stretch your legs up the wall. Your body should form an L shape, with your legs vertical against the wall and your body on the floor. A pillow may be used under your hips for support.
• Breathing: Focus on your breath, moving your awareness from feet to head when you breathe in, and from head to when you breathe out.
• Duration: Stay in this pose for 5-10 minutes.

3. Corpse Pose (Savasana)

It is usually the wind-up pose of a Yoga session.

• Instructions: Lie flat on your back with your legs extended, arms by your sides, palms facing up, and take a few deep breaths.
• Breathing: Release remaining tensions, simply drift along with your breath.
• Duration: Stay in this pose for 5-10 minutes.

Breathing Techniques for Stress Relief

Purposeful breathing refreshes your mind and body. Some of these techniques are:

1. Deep Belly Breathing

It activates the diaphragm and pulls in more fresh oxygen with each inhale.

• Instructions: Place one hand on your belly and the other on your chest.
•  Inhale deeply through your nose, and feel your belly rise as you fill your lungs with air.
•  Exhale slowly, feeling your belly fall as you release the breath.
• Practice: Repeat for several breaths, focusing on the sensation of deep, diaphragmatic breathing.

2. Alternate Nostril Breathing (Nadi Shodhana)

Alternate Nostril Breathing is a calming breath technique that helps balance the body’s energy and calm the mind.

• Instructions: Sit comfortably and use your right thumb to close your right nostril.
• Inhale through the left nostril, then close the left nostril with your right ring finger and exhale through the right nostril.
• Inhale through the right nostril, then close it with your thumb and exhale through the left nostril.
• Practice: Continue this pattern for several breaths, creating a sense of inner peace and clarity.

Yoga combines gentle movements that stretch our body and melt away tension, with calming breathing exercises that quiet our mind. With a few simple poses and breaths, we can create our own personal Yoga routine.

About the Yoga Guru

Prema Nagesh is the visionary behind the establishment of Vyaniti Arogya Sthalam in India, as well as the Vyaniti Sevalaya Trust in Keeranoor, TN. Vyaniti Yoga is connected with Vyaniti Arogya Sthalam, previously known as YogaTherapy4all. Vyaniti Arogya Sthalam is affiliated with the Indian Yoga Association.

Prema Nagesh successfully completed her Yoga Masters from Parmananda Institute of Science and Research and Yoga Therapy from YogaVidya Dham Nasik. She is working towards a PhD. at Parmananda Institute of Science and Research Her yoga journey, which began at 17 in Pune, India, to stay fit, honed her skills over a decade. Since 1996, she’s shared this magic with loved ones. To provide more effective assistance, she pursued studies in yoga therapy, naturopathy, and meditation at prestigious institutes throughout India. Release your stress and keep your body fit visit https://vyanitiyoga.com/blog/ and join the journey to a calmer, happier you!