Showing posts with label Yoga for stress relief. Show all posts
Showing posts with label Yoga for stress relief. Show all posts

Yoga Asanas For Stress Relief - Janu Sirsasana - Head On the Knee Pose




    The Sanskrit word for "knee" is janu, while the word for "head" is sirsa

    This head-on-knee stance has a dynamic effect on the body and provides several advantages. 

    It stretches the front of the spine and relieves stiffness in leg muscles and hip joints. 

    All of the joints in the arms, from the shoulders to the knuckles, become more flexible.




    BENEFITS:





    • Relieves the heart's and mind's impacts of stress

    • Helps to keep blood pressure in check.

    • Corrects spine curvature and rounded shoulders over time.

    • Relieves stiffness in the joints of the shoulder, hip, elbow, wrist, and fingers

    • Tone the organs of the abdomen

    • Helps to relieve leg stiffness while also strengthening leg muscles.




    PRECAUTIONS:


    • Always expand out the knee of the extended leg entirely, stretching it uniformly on all sides, to preserve your hamstring muscles. 
    • Allowing the thigh of the same leg to rise off the floor is not recommended.



    INSTRUCTIONS:


    1. Take a seat in Dandasana





    • Move your right knee to the right by bending it. 
    • Pull your right foot towards your perineum until the big toe of your right thigh meets the inside of your left thigh. 
    • Make sure your bent knee is firmly placed on the floor. 
    • Push your bent knee back until the angle between your legs is more than 90 degrees. 
    • Maintain a straight left leg. 
    • It should sit exactly in the middle of the left calf.


    2. Extend your left foot until the sole feels expanded, but maintain your toes pointing straight up. 


    • Extend your right knee away from your body even further. 
    • Then, with your palms facing each other, raise your arms straight over your head. From your hips, stretch your torso up. 
    • Continue the stretch through your arms and shoulders.


    3. Exhale and bend forward from the hips while maintaining your lower back flat. 



    • To relax the spinal muscles, press your torso down towards your waist for a more efficient stretch. 
    • Hold your toes and stretch your arms towards your left foot.



    SPECIAL INSTRUCTIONS FOR BEGINNERS: 





    • Stretch as far down your leg as you can while hanging on to your knee, shin, or ankle if you can't reach your toes. 
    • You will gradually learn to stretch each region of your body independently, including your buttocks, back, ribs, spine, armpits, elbows, and arms, with practice. 
    • Maintain contact with the floor with your left thigh, knee, and calf. Always apply pressure to your thigh, not your calf.



    4. Increase the stretch now. 


    • Take a deep breath out and stretch your arms beyond your left foot. 
    • With your left hand, grasp your right wrist. 
    • Adjust your posture by stretching your spine and lowering your right knee to the floor. 
    • Lift your chest and keep your arms straight. 
    • Hold this posture for 15 seconds while evenly breathing.



    5. Take a deep breath out and extend your chest towards your toes. 


    • Bring your left knee, or as near to it as possible, to your brow. For 30–60 seconds, hold the posture.




    HEALING AND REPAIRING YOURSELF:





    Visualize the contour of your back in the ultimate stance. 


    • Only a little portion of the spine at the level of the shoulders is extended if it is rounded, as seen above. 
    • Extend your arms out from your shoulder blades and lengthen and flatten your lower spine.



    JANU SIRSASANA - ADVANCED VERSION OF THE POSE WITH A 360° VIEW:





    Your sternum and abdomen should rest on the left thigh as though the leg and torso were one. 


    • One side of your back and torso may extend more than the other - generally the same side as your outstretched leg. 
    • Keep this in mind and strive to balance the stretch on both sides. 
    • Keep your elbows outstretched, expanding them to create chest expansion.



    Kiran Atma


    You may also want to try out some more Yoga Asanas For Stress Relief Here.


    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.




    References And Further Reading:


    • Singh, C., Reddy, T.O. and Singh, V., 2013. Benefit of Yoga Poses for Women during Pregnancy.
    • Sena, I. Gusti Made Widya. "Janu Sirsasana: Konsep dan Manfaatnya Bagi Kesehatan Diri." Jurnal Yoga dan Kesehatan 2, no. 1 (2020): 1-11.
    • Yonglitthipagon, P., Muansiangsai, S., Wongkhumngern, W., Donpunha, W., Chanavirut, R., Siritaratiwat, W., Mato, L., Eungpinichpong, W. and Janyacharoen, T., 2017. Effect of yoga on the menstrual pain, physical fitness, and quality of life of young women with primary dysmenorrhea. Journal of bodywork and movement therapies21(4), pp.840-846.
    • Padmanabhan, K., Sudhakar, S., Aravind, S., Kumar, C.P. and Monika, S., 2018. Efficacy of Yoga Asana and Gym Ball Exercises in the management of primary dysmenorrhea: A single-blind, two group, pretest-posttest, randomized controlled trial. CHRISMED Journal of Health and Research5(2), p.118.
    • Galantino, M.L., Greene, L., Archetto, B., Baumgartner, M., Hassall, P., Murphy, J.K., Umstetter, J. and Desai, K., 2012. A qualitative exploration of the impact of yoga on breast cancer survivors with aromatase inhibitor-associated arthralgias. Explore8(1), pp.40-47.
    • Feuerstein, G., Refining Your Forward Bends With The TFL.
    • Riera, A. and Torres, C., 2015. Yoga for Those with Multiple Sclerosis: Exercises to Improve Balance and Manage Symptoms of Pain and Fatigue. Meteor Content Providers.
    • Farhi, D., 2000. Yoga mind, body & spirit: A return to wholeness. Macmillan.
    • Hainsworth, K.R., Salamon, K.S., Khan, K.A., Mascarenhas, B., Davies, W.H. and Weisman, S.J., 2014. A pilot study of yoga for chronic headaches in youth: Promise amidst challenges. Pain Management Nursing15(2), pp.490-498.
    • Iyengar, G.S., 2003. About menstruation. Opintomoniste, tekijän hallussa.
    • Broad, W.J., 2012. The science of yoga: The risks and the rewards. Simon and Schuster.



    FREQUENTLY ASKED QUESTIONS:



    What is the meaning of janu sirsasana?


    Janu Sirsasana (Head-to-Knee Pose) is a forward fold, twist, and side body stretch all rolled into one. It may help you relax while also stretching your body. Lengthen your spine and bend from your hip crease instead of rounding your back. Close your eyes and generate a feeling of inner tranquility as you fold forward.

    When a desire to go as deep as possible into an asana, or stance, pushes you over your boundaries, illusions of grandeur might arise. Asmita, or ego, is present in both incapacity and humility. 

    Approach every position with humility and mindfulness to maintain your ego in alignment with reality. Keep your focus on the current moment rather than striving to go too quickly. Without getting too caught up in reaching a goal, try to sense what you're experiencing in your body.

    The more you practice Janu Sirsasana, the more you'll discover that the purpose of this position is to slow down, concentrate on your breath, and relax your mind, not to touch your toes.

    What are some of the advantages of Janu Sirsasana?


    The hamstrings, hips, and groin muscles are stretched in Head-to-Knee Pose. This nice stretch for tight hamstrings is generally beneficial to runners and people who participate in sports that involve running. It's also a restorative position that's said to help you relax and unwind.

    Who should avoid doing Janu Sirsasana?


    If you have significant low back discomfort, you should avoid this position. One can see that one side of the hip is more flexible than the other in this stance.

    What is Janu Sirsasana?


    Janu sirsasana is a sequence of sitting forward bends that are asymmetrical. Janu means "knee," sirsa means "head," and asana means "position" in Sanskrit. 

    The goal of the position is to bring the head closer to the knee by folding the body. The head will really travel past the knee and to the shin in the full expression of the posture, once the hamstrings and back of the body are wide enough.

    Janu sirsasana has three primary versions, each with somewhat different alignment of the bent leg with reference to the torso. The fundamental series of Ashtanga yoga incorporates all three versions. Head-to-knee posture is the Western term for janu sirsasana.




    Yoga Asanas For Stress Relief - Baddhakonasana - Fixed Angle Pose

       








      In Sanskrit, baddha means "fixed" or "bound," while kona signifies "angle." This variation is easier and more comfortable than the traditional position because of the props. 



      The knees are bent and the feet are linked to create a fixed angle in this seated asana. 

      This asana helps to alleviate stiffness in the hips, groin, and hamstring muscles when practiced regularly. 



      PROPS - A BOLSTER AND TWO WOODEN BLOCKS 




      • The bolster under the buttocks raises the abdomen and relaxes the groin, making it easier to lower the knees. 
      • Hip stiffness may be relieved by placing a block under each knee. 



      BENEFITS:


      • Tones the spine, as well as the stomach and pelvic organs 

      • Prevents hernia 

      • Alleviates sciatica and varicose veins

      • Reduces menstrual discomfort, irregular periods, and leukorrhoea 



      PRECAUTIONS: 


      • If you have asthma, bronchitis, dyspnea, rheumatoid arthritis, heart problems, or premenstrual stress, practice this asana against a wall. 
      • Make sure your lower spine is not concave, since this will put pressure on your waist and hips. 



      INSTRUCTIONS:



      1.Relax and take a deep breath. 


      • Sit on a bolster with your face at right angles to your body. 
      • On either side of your hips, place a brick. 
      • Take a seat in Dandasana. 
      • Join the soles of your feet by bending your knees. 
      • Bring your heels up against the bolster. 
      • Beginners may find it more convenient to utilize a bolster parallel to their hips. 



      2 Remove your knees from each other and slowly drop them onto the blocks. 


      • Press your fingers to the bolster with your hands behind your back. 
      • Draw your abdomen in and open your chest. 
      • Hold the position for one minute at first. 
      • Increase the length of the asana to 5 minutes gradually.






      You may also want to try out some more Yoga Asanas For Stress Relief Here.


      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.





      Yoga Asanas For Stress Relief - Urdhvamukha Janu Sirsasana - Upward Facing Bent Knee Pose

         





        The term urdhvamukha means "facing up" in Sanskrit. This asana is a unique take on the traditional posture. 


        The back is straight and the head is leaned back in this variation. 

        The pineal and pituitary glands are stimulated in this position by the motion of the eyes looking up, which is coordinated with the upward movement of the head. 

        This exercise also helps to clear the mind. 




        PROPS - A MAT, A BLANKET, AND A YOGA BELT. 


        • The buttocks are supported by the blanket. 
        • The belt is useful for those who are overweight or have tight backs and have trouble reaching their feet. 
        • It also makes the stretch more intense. 




        BENEFITS:


        • Relieves lower and middle backache 

        • Reduces neck stiffness 

        • Tonifies the kidneys and abdominal organs 

        • Relieves haemorrhoids 

        • Massages the reproductive and pelvic organs, improving their function 

        • Prevents prostate gland enlargement 

        • Regulates menstrual flow and relieves menstrual disorders

        • Corrects a prolapsed uterus 



        PRECAUTIONS: 


        • Place a block beneath your bent knee if you have osteoarthritis of the knees. 



        INSTRUCTIONS:


        1 Lay a mat on the floor and cover it with a folded blanket. 

         

        • Then, on the blanket, sit in Dandasana.  

        • Bend your right knee till your right foot's sole contacts your left thigh.  

        • Right heel should be pressed against groin.  

        • Wrap the belt over your left upper heel and fasten it.  

        • Pull the belt tighter around your waist and raise your body. 

         


        2 Straighten both arms and extend them out. 

         

        • Down on the floor, press both thighs and the bent knee.  

        • Stretch your spine up and tighten your hold on the belt.  

        • Tilt your head back and take a few deep breaths.  

        • For 20–30 seconds, hold the position.  

        • On the opposite side, repeat the position.






        You may also want to try out some more Yoga Asanas For Stress Relief Here.


        You may also want to read more about Yoga here.

        You may also want to read more about Yoga Asanas and Exercises here.



        Yoga Asanas For Stress Relief - Virasana - Hero Pose

           





          Using wrapped or folded blankets, a block, or bolsters, these variations of the traditional asana Virasana are intended to make the pose easier for individuals with tight hip, knee, or ankle joints. 


          Furthermore, spinal extension improves cardiac function and blood circulation to all areas of the body. 




          PROPS - TWO BOLSTERS AND TWO BLANKETS 


          • The bolsters provide support for the legs and allow the body to extend upward. 
          • The blankets, one folded to sit on and the other rolled and put between the calves and thighs, alleviate strain on the knees and ankles while also equally distributing body weight. 



          BENEFITS:


          • Alleviates pain or inflammation in the knees and tones knee cartilage 

          • Reduces gout and rheumatic pain 

          • Tones the hamstring muscles 

          • Strengthens the arches of the feet and relieves discomfort in the calves, ankles, and heels caused by standing for extended periods of time 




          PRECAUTIONS: 


          • If you're having leg cramps while doing this asana, stretch your legs out in Dandasana. 
          • If you have a headache, migraine, or diarrhoea, don't do this asana. 




          INSTRUCTIONS:


          1 Place two bolsters on the floor, parallel to each other. 

           

          • Kneel on the bolsters with your knees in a straight line.  

          • Place the folded blanket beneath your buttocks and the rolled blanket on your shins.  

          • Sit up straight with your back straight. 


           


          2 Maintain a relaxed posture with your chest extended out. 

           

          • Imagine squeezing your kidneys and pulling them back into your body.  

          • Your palms should be on your knees.  

          • Keep your eyes straight forward.  

          • Hold the position for 30–60 seconds. 




          VARIATION 1 - SITTING ON A BLOCK 



          PROPS - A BLANKET AND A BLOCK ARE 


          • The blanket relieves pressure on the knees. 
          • The buttocks are supported by the block. 



          COMING INTO THE POSE 


          • Kneel down on the ground. 
          • Place the block between your feet and separate them. 
          • Take a seat on the curb. 
          • Replace the block with a folded blanket as your flexibility improves. 
          • Place the wrapped blanket in front of the block, under both of your ankles. 
          • Your toes should rest on the floor and your feet should point back. 
          • The soles of your feet should be stretched. 
          • Step 2 of the primary asana should be followed. 
          • For 30–60 seconds, hold the position.



          You may also want to try out some more Yoga Asanas For Stress Relief Here.


          You may also want to read more about Yoga here.

          You may also want to read more about Yoga Asanas and Exercises here.




          Yoga Asanas For Stress Relief - Dandasana - Staff Pose






          Table Of Contents
          DANDASANA
          PROPS
          BENEFITS
          PRECAUTIONS
          INSTRUCTIONS



          Dandasana - All of the sitting forward bends and twists begin with this asana. 




          It has a number of beneficial benefits, the most significant of which is improved posture. 


          • Dandasana is beneficial to people who work in sedentary jobs since it helps you to sit straight with a completely upright spine. 
          • This posture massages and stimulates the stomach and pelvic organs when practiced regularly. 





          PROPS - TWO FOLDED BLANKETS AND TWO WOODEN BLOCKS 



          • The folded blanket beneath the buttocks aids in the acute extension of the lower spine, releasing the hamstrings, while the two blocks under the hands aid in thoracic extension. 






          BENEFITS.



          • Improves digestion

          • Tonifies the kidneys 

          • Aids in the prevention of sciatica 

          • Stretches and stimulates the leg muscles 

          • Prevents weary feet by stretching the foot muscles 





          PRECAUTIONS.



          • Practice the asana with your back supported by a wall if you have asthma, bronchitis, dyspnea, rheumatoid arthritis, ulcers, or bulimia, or if you are suffering premenstrual stress. 
          • During menstruation, practice against a wall. 





          INSTRUCTIONS.






           1. Sit with your spine upright and knees bent on a folded blanket.

           

          • Place the blocks on each side of your hips, on their wide sides. 
          • Place your hands on the blocks after that. 
          •  Sit on the backs of your buttocks. 

           

          2. Straighten each leg and connect the inner sides of your legs and feet, one at a time.

           

          • Stretch your knees and toes while lengthening your leg muscles. 

          • Maintain a straight line with your knees. 

          • Stretch your elbows and arms while pressing your palms down on the blocks. 

           

          3. Lift your abdomen to relieve stress in your diaphragm.

           

          • For 1 minute, stay in this position. 

          •  Beginners should separate their feet slightly and maintain the position for no more than 30 seconds.




          You may also want to try out some more Yoga Asanas For Stress Relief Here.


          You may also want to read more about Yoga here.

          You may also want to read more about Yoga Asanas and Exercises here.







           

          Yoga Asanas For Stress Relief - Prasarita Padottanasana - Intense Leg Stretch




            Prasarita means "stretched out" or "spread out" in Sanskrit, while pada means "leg" or "foot" in Sanskrit.


            • This asana provides your legs a good stretch. 
            • In this position, the body is inverted and the head is resting on the floor, a block, or a bolster. 
            • This calming and restorative asana is typically done immediately before Salamba Sirsasana at the conclusion of the standing posture cycle. 


            BENEFITS



            • Soothes the brain and sympathetic nervous system

            • Energizes the heart and lungs 

            • Lowers blood pressure 

            • Relieves stress-related headaches, migraines, and fatigue 

            • Tone the abdominal organs 

            • Relieves stomachache by neutralizing acidity 

            • Relieves lower backache 



            PRECAUTIONS


            • This asana should not be held for more than one minute, particularly if you are a novice. 
            • To prevent dizziness, slowly exit the position if you have low blood pressure. 
            • While doing this position, do not tilt your head or squeeze your neck. 



            INSTRUCTIONS 




            1. Tadasana means "to stand" in Sanskrit. 

             

            • Place your hands on your hips, thumbs on the back and fingers on the front, with your thumbs on the back and fingers on the front.  

            • Take a deep breath and stretch your feet 1.2 meters (4 feet) apart.  

            • Your toes should point forward and your feet should be parallel to each other.  

            • Your feet's outside borders should be pressed on the floor.  

            • Maintain a straight back. 


            2. Lift both kneecaps as you exhale. 

             

            • Bring your torso down to the floor by bending forward and stretching your spine.  

            • As you bend, look up to make sure your back is concave.  

            • Remove both hands from your hips and place them on the ground.  

            • With your fingers stretched out, place your hands flat on the floor. 


            3. Keep your hands flat on the floor while flexing your elbows. 

             

            • Place the top of your head between your hands on the floor.  

            • Draw your abdomen in and push your sternum forward.  

            • Reduce the strain on your head by moving your thighbones and groin back.  

            • Hold the position for one minute. 



            VARIATION 1 - HEAD ON BOLSTER



            PROPS - A BOLSTER.


            Assists individuals with stiff lower backs in achieving the final posture more efficiently and without effort. 


            INSTRUCTIONS


            Place a bolster on the floor between your feet with the flat end facing you. 

            Steps 1, 2, and 3 of the primary asana should be followed. 

            Place your crown in the center of the bolster as you bend towards the floor. 

            Maintain a relaxed head and neck. 

            Shift your weight to your heels at this point. 

            For 1 minute, stay in this position. 



            VARIATION 2-  HEAD ON BLOCK



            PROPS - A WOODEN BLOCK.


            • Will assist you if you have a stiff spine and find it difficult to put your head on the floor. 
            • Continue to use the block until your spine and back muscles are more flexible. 
            • Variations 1 and 2 are more advanced variations. 



            INSTRUCTIONS


            • Place a wooden block on the floor in front of your feet, on its wide side. 
            • Steps 1, 2, and 3 of the primary asana should be followed. 
            • Place the top of your head on the block by bending forward. 
            • For 1 minute, stay in this position.



            You may also want to try out some more Yoga Asanas For Stress Relief Here.


            You may also want to read more about Yoga here.

            You may also want to read more about Yoga Asanas and Exercises here.