KIRAN ATMA: Yoga for stress relief
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 - Ardha Chandrasana - Half Moon Pose




    Ardha means "half," while chandra means "moon" in Sanskrit. Your body will take on the form of a half moon in this asana. 


    • Regular practice improves your attention span. 
    • It also helps with coordination and reflexes. 
    • The spinal stretch strengthens the paraspinal muscles, keeping the spine supple and aligned. 



    PROPS - A WALL AND A WOODEN BLOCK


    • The wall provides support and aids with head and neck alignment. 
    • For individuals with tight backs who can't reach the floor, the wooden block makes the posture simpler. 



    BENEFITS 


    • Keeps the spinal muscles supple by rotating and flexing the vertebral joints. 

    • Relieves backache by toning the lumbar and sacral spine. 

    • Helps to correct shoulder misalignment. 

    • Relieves sciatica; improves circulation in the foot; relieves gastritis and acidity; corrects uterine prolapse. 



    PRECAUTIONS 


    • If you experience stress-related headaches, a migraine, eye strain, varicose veins, diarrhoea, or sleeplessness, avoid this asana. 
    • Do not gaze up at your lifted arm if you have hypertension. 
    • Keep your eyes straight forward. 
    • If done against a wall, this is the only standing asana that relieves tiredness. 



    INSTRUCTIONS




    1. Standing in Tadasana is the first step. 

     

    • Place a brick against the wall on its short side.  

    • Inhale deeply and stretch your feet 1 meter (3.5 feet) apart.  

    • Raise your arms over your head to shoulder level. 

     

    2 Turn your right foot in, slightly to the right, parallel to the wall, and your left foot out to the right, parallel to the wall. 

     

    • Place your right hand on the block and bend your right knee.  

    • Raise your left arm in the air. 

     

    3 Raise your right leg and straighten it. 

     

    • Raise your left leg to the point where it is parallel to the ground. 

    • Maintain a straight line between your left and right arms.  

    • Your left hand's back should rest on the wall. 

     

    4 Take a look at your left thumb. 

     

    • Maintain proper alignment of your right foot, thigh, and hip.  

    • You should keep your balance on your right leg rather than your right arm.  

    • Hold the position for a total of 20 seconds.  

    • 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 - Utthita Parsvakonasana - Intense Side Stretch






      This asana is a variant of the classic posture and is done against a wall with a block under the lowered hand. 


      • In the final posture of this asana, it is common to sink down on the bent leg. 
      • Using the appropriate props prevents this and allows for more flexibility in the posture without causing strain or damage. 



      PROPS - A WALL AND A WOODEN BLOCK


      • Using a wall to support you decreases tiredness, allows you to maintain the pose for longer, and aligns your neck and head properly. 
      • Under the lowering hand, a wooden block is put at a proper height. 
      • This is beneficial to individuals who have a stiff back or have difficulty reaching the floor. 
      • It also aids in maintaining the pose's stability. 



      BENEFITS 

      • Corrects shoulder and shoulder blade misalignment 

      • Relieves backache and neck sprains 

      • Softens the hip joint and spinal column 

      • Strengthens the legs and knees, especially the hamstring muscles 

      • Stretches and tones the abdominal and pelvic organs 

      • Stimulates digestion by relieving gastritis, acidity, and flatulence 



      PRECAUTIONS


      • If you suffer stress-related headaches, a migraine, osteoarthritis of the knees, rheumatic fever, varicose veins, low blood pressure, chronic fatigue syndrome, diarrhoea, psoriasis, insomnia, depression, or bulimia, you should avoid this asana. 
      • During menstruation, premenstrual stress, or leukorrhoea, avoid this position. 
      • If you have heavy or irregular periods, practice throughout the remainder of the month, avoiding menstruation days. 
      • Look up momentarily in the last position if you have cervical spondylosis. 
      • Those suffering from hypertension should take a glance at the ground. 



      INSTRUCTIONS



      1. Stand in Tadasana, with your heels and buttocks touching the wall. 

       

      • Place the block behind your right foot on the floor.  

      • Take a deep breath and stretch your feet 1 meter (3.5 feet) apart.  

      • Make sure your right foot is parallel to the wall by turning it out to the right. 

       

      2. Make a small rightward turn with your left foot. 

       

      • Bend your right knee, pulling your thigh down until your calf is at right angles to the floor, and press the outside edge of your left foot firmly on the floor.  

      • Stretch your left arm away from your shoulder on the left side. 

       

      3. Place your right hand on the block as you bend to the right. 

       

      • The palm of the left arm should face front as you stretch it up.  

      • Rotate the arm to the left and bring it up to your ear.  

      • Your left thumb should be pressed against the wall.  

      • Look at your left arm as you turn your head. 

       

      4. Stretch from the left ankle to the left wrist in a continuous motion. 

       

      • Grasp the floor with your outside left foot.  

      • Extend your spine towards your head and move your shoulder blades into your body.  

      • For 30 seconds, stay in this 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 - Utthita Trikonasana - Extended Triangle Pose



        This asana is a twist on the traditional posture. This asana taps into the energy contained in the tailbone, which is a key source of vigor and power when practiced regularly. 


        • This allows those who need more energy to perform well when they are stressed. 
        • The posture keeps the spine supple and aligned by activating it. 
        • Backache is relieved, and stiffness in the neck, shoulders, and knees is reduced. 



        PROPS - A WALL, A MAT, AND A BLOCK


        • Practice against a wall supports the body, relieves tension, and aids in proper alignment. 
        • The mat keeps your feet from sliding and aids in maintaining the pose's ultimate equilibrium. 
        • The block aids individuals with tight backs in reaching the floor and enables for more spine, neck, and shoulder extension. 



        BENEFITS 


        • Tone the organs of the abdomen. 

        • Helps to relieve gastritis, acidity, and flatulence by stimulating digestion. 

        • Corrects the consequences of a sedentary lifestyle or poor posture by toning the pelvic organs. 

        • Relieves back pain. 

        • Helps to alleviate menstruation problems by reducing stiffness in the neck, shoulders, and knees. 

        • Tone the ligaments of the arms and legs. 



        PRECAUTIONS 


        • Do not do this asana if you have stress-related headaches, migraines, eye strain, diarrhoea, low blood pressure, varicose veins, or if you are sad or exhausted. 
        • This asana should be avoided by rheumatoid arthritis patients who have a fever. 
        • Menstruation is not a good time to practice. 
        • Do not stare up at the lifted arm in the posture if you have high blood pressure. 
        • Do not gaze up for too long if you have cervical spondylosis. 



        INSTRUCTIONS


        1. Place a mat against a wall and spread it out. 

         

        • On the right edge of the mat, place a wooden block on its long side.  

        • On the center of the mat, stand in Tadasana.  

        • Inhale deeply, then stretch your feet approximately one meter (3.5 feet) apart.  

        • Your buttocks and heels should be in contact with the wall.  

        • Raise your arms out to the sides, aligning them with your shoulders. 

         

        2. Turn your right foot out to the right, parallel to the wall. 

         

        • Make a small rightward turn with your left foot.  

        • The wall should be reached by your left heel and buttocks.  

        • Maintain a straight left leg.  

        • Stretch your arms out from your body, keeping them parallel to the ground and palms down. 

         

        3. Bend to the right and reach towards the floor with your right arm. 

         

        • Grasp the block with your right hand.  

        • Pull your tailbone into your body while forcefully pressing your left buttock and shoulders into the wall. 

         

        4. Raise your left arm towards the sky. 

         

        • Look at your left thumb as you turn your head.  

        • Your weight should be supported by both heels rather than your right palm.  

        • Breathe slowly and evenly, rather than deeply.  

        • 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 - Uttanasana - Energetic Forward Stretch



          This asana is for novices and aids in achieving the ultimate forward stretch with tight backs. 

          • The final posture may be done in five different ways. 
          • Practice the one that seems most natural to you and best meets your requirements. 
          • This is a restorative and soothing asana that relaxes and energizes the heart and lungs. 



          BENEFITS 


          • Increases blood flow to the brain, calming the brain cells and sympathetic nervous system. 
          • Reduces depression if performed consistently. 
          • Cures insomnia and relieves tiredness. 
          • Blood pressure is controlled. 
          • Migraines and stress-related headaches are relieved. 
          • Tone the organs of the abdomen by neutralizing acidity, it relieves stomachaches. 
          • The hamstring muscles are strengthened and stretched during this exercise. 
          • Strengthens the knee joint and its surrounding tissue and muscles 
          • Increases hip joint flexibility 
          • The body and brain are soothed and calmed. 



          PRECAUTIONS


          • If you have osteoarthritis in your knees or diarrhea, you should avoid this asana. 
          • This asana should be avoided by rheumatoid arthritis patients who have a fever. 
          • To prevent dizziness, slowly exit the position if you have low blood pressure. 



          PROPS - FIVE WOODEN BLOCKS AND A FOAM BLOCK 


          • Three wooden blocks should be stacked on top of the foam block. 
          • On each side of the stacked bricks, place a wooden block.




          PRECAUTIONS 


          • Use supports to hold your head until your back muscles become more flexible. 




          INSTRUCTIONS


          1 Separate your legs in Tadasana  of 1 foot (30 cm). 

            • Keep your toes pointed forward and your feet parallel to each other. 
            • Raise your kneecaps. 

          2 Inhale and lift your arms palms upward, toward the ceiling. 

            • Extend your spine to the sky. 

          3 To enhance the stretch of your spine, press your waist toward your heels on the floor. 

            • This is critical for proper technique. 
            • Downwardly elongate the sides of your trunk. 

          4 Put your hands on the blocks beside your feet and place the crown of your head on the blocks. 

            • Kneecaps should be pulled in. 
            • Pull your inner legs upward and extend your hamstrings. 
            • From your heels to the top of your head, feel a single stretch. 
            • For 1 minute, stay in this position. 
            • “Yoga is the basis for consciousness stabilization since it is a regular, persistent, and attentive practice.” 



          VARIATION 1 



          Elbows on hands. 


          PROPS - THREE WOODEN BLOCKS AND A FOAM BLOCK 

          • Beginners and those who are too stiff to put their hands on the floor or on blocks may find this version easier. 


          INSTRUCTIONS

          Stack the three wooden blocks on top of the foam block on the floor. 

          • Steps 1, 2, and 3 of the primary asana should be followed. 
          • Place your head's crown on the blocks. 
          • With your right hand, clasp your left elbow, and with your left hand, clasp your right elbow. 
          • Grasp the folded arms and pull them down. 
          • For 1 minute, stay in this position. Hands on Ankles 





          VARIATION 2 



          PROPS - THREE WOODEN BLOCKS AND A FOAM BLOCK 

          • The blocks provide support for the head and make forward bending more comfortable. 



          INSTRUCTIONS


          Stack the three wooden blocks on top of the foam block on the floor. 

          • Then proceed to the major asana's Steps 1, 2, and 3. 
          • Take a deep breath out and put the top of your head on the blocks. 
          • With your hands, hold your ankles. 
          • Hold the position for one minute, breathing steadily. 
          • Holding your ankles gives more stability and balance, allowing you to bend deeper. 




          VARIATION 3


          PROPS - WOODEN BLOCKS. 


          Only do this variant when you feel your back muscles are flexible enough to maintain the forward bend without using blocks to support your head. 

          • Variations 1 through 4 are the most advanced stages. 

          PRECAUTIONS


          • If you're a novice or have a history of hypertension, headaches, cervical spondylosis, sleeplessness, migraines, or prolapsed disks, avoid this variant. 



          INSTRUCTIONS


          • Standing with your feet together is a good idea. 
          • Place a block on each side of your feet on its wide side, with the long edges parallel to your feet. 
          • Steps 1, 2, and 3 of the primary asana should be followed. 
          • Place your hands on the blocks while bending from the waist. 
          • Your chin should be pressed on your knees. 
          • For 1 minute, stay in this position.




          VARIATION 4


          Palms on the ground 


          PROPS - THREE WOODEN BLOCKS AND A FOAM BLOCK 

          Do not use blocks to support your hands unless your back muscles are sufficiently flexible. Instead, in the final position, put your hands flat on the floor. 



          INSTRUCTIONS 


          • Place the bricks as directed. Then proceed to the major asana's Steps 1, 2, and 3. 
          • Place your crown of the head on the blocks. 
          • Then, just beyond your feet, put your hands flat on the floor. 
          • Stretch your hamstring muscles at the back of your thighs while keeping both heels down to the floor. 
          • Each hand's thumb should rest on the little toe of each foot. 
          • Distribute your weight evenly between your toes and heels on both feet. 
          • Hold the position for one minute, breathing steadily. 4 Palms on Blocks.



          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 "stretch out" in Sanskrit, while Pada means "foot or leg." 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. 
            • The asana cools the body and mind while providing a sense of calm and rest. 




            BENEFITS 


            • Reduces sadness and increases self-assurance Soothes the sympathetic nervous system and the brain. 
            • The heart and lungs are energized. 
            • Blood pressure is reduced. 
            • Stress-related headaches, migraines, and tiredness are relieved. 
            • Tone the organs of the abdomen by neutralizing acidity, it relieves stomachaches. 
            • Lower back pain is relieved. 
            • Strengthens the knee joint while allowing the hip joint to move freely. 
            • Menstrual flow is regulated. 



            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 Stand in Tadasana on your hands and knees.

            • Place your thumbs on your back and your fingers on your hips' front. 
            • Take a deep breath and stretch your feet 4 feet (1.2 meters) 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 Exhale, bend forward, and raise both kneecaps at the same time.

            • Bring your torso down to the floor, aligning 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 On the floor, flex your palms and flatten 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. 



            PROPS - A BOLSTER 


            This prop assists individuals with stiff lower backs in achieving the final position more efficiently and without strain. 




            VARIATION 1 



            Head on Bolster 


            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 middle of the bolster as you bend toward 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 


            If you have a stiff spine and find it difficult to put your head on the floor, a WOODEN BLOCK may assist. 

            • Use the block until your back muscles and spine become 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.



            Yoga Asanas For Stress Relief - Ardha Chandrasana - Semi Moon Pose



              Ardha Chandrasana is a variation of Ardha Chandrasana or the Half-moon position. 


              • In Sanskrit, Ardha Chandra means "half Moon." 
              • This asana is shaped like a half moon. 
              • Regular practice improves your attention span. 
              • It also helps with coordination and reflexes. 
              • Its deep stretch strengthens the paraspinal muscles, keeping the spine supple and aligned. 



              BENEFITS


              • The vertebral joints are rotated and flexed, keeping the spinal muscles supple. 
              • Backache is relieved by toning the lumbar and sacral spine. 
              • It corrects shoulder misalignment. 
              • It aids in the relief of sciatica. 
              • Circulation in the foot is improved. 
              • Gastritis and acidity are relieved. 
              • Corrects a uterus that has prolapsed. 
              • If done against a wall, this is the only standing asana that relieves tiredness. 



              PRECAUTIONS


              • If you experience stress-related headaches, migraines, eye strain, varicose veins, diarrhea, or sleeplessness, avoid this asana. 
              • Do not gaze up at your lifted arm if you have hypertension. 
              • Keep your eyes straight forward. 



              PROPS - WALL AND A WOODEN BLOCK 


              • The wall provides support and aids with head and neck alignment. 
              • For individuals with tight backs who can't reach the floor, the wooden block makes the posture simpler. 



              INSTRUCTIONS


              1 Place a block in Tadasana, which is a brief pose. 

              • Place the wall where you want it. 

              • Take a deep breath and stretch your feet 3.5 feet (1 meter) apart. 

              • Raise your arms over your head to shoulder level. 

               

              2 Turn your right foot in, slightly to the right, parallel to the wall, foot and out to turn the right, left foot in, slightly to the right. 

              • Place your right hand on the block and bend your right knee. 

              • Raise your left arm in the air. 

               

              3 Straighten your left leg till it is level with your right leg parallel

              • Raise your hands to the floor. 

              • Maintain a straight line between your left and right arms. 

              • Your left hand's back should rest on the wall. 

              • Your left hand should make contact with the wall. 

               

              4 Look up at your right foot, thigh, left thumb, and hip. 

              • Maintain your alignment. 

              • Instead of relying on your right arm for balance, use your right leg. 

              • Hold the position for a total of 20 seconds. 

              • 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 - Utthita Parsvakonasana - Extensive Lateral Stretch



                Utthita Parsvakonasana is a variation of Utthita Parsvakonasana. This asana takes on the form of an intense side stretch with a lot of tension. 


                • This variation is done against a wall with a block below the lowering hand. 
                • In the final posture of this asana, it is common to sink down on the bent leg. 
                • Using the appropriate props prevents this and allows for more flexibility in modifications. 




                BENEFITS


                • Misalignment of the shoulders and shoulder blades is corrected. 
                • Backache and neck strains are relieved. 
                • It lubricates the hip joint and the spinal column. 
                • Legs and knees are strengthened, especially the hamstring muscles. 
                • The stomach and pelvic organs are stretched and toned. 
                • Relief from gastritis, acidity, and flatulence stimulates digestion.
                • Aids in the relief of menstruation problems. 



                PRECAUTIONS


                • If you suffer stress-related headaches, migraines, osteoarthritis of the knees, rheumatic fever, varicose veins, low blood pressure, chronic fatigue syndrome, diarrhea, psoriasis, sleeplessness, depression, or bulimia, you should not perform this asana. 
                • During menstruation, premenstrual stress, or leukorrhea, avoid this position. 
                • If you have heavy or irregular periods, practice throughout the remainder of the month, avoiding menstruation days. 
                • Look up momentarily in the last position if you have cervical spondylosis. 
                • Those suffering from hypertension should take a glance at the ground. 



                PROPS - A WOODEN BLOCK AND A WALL 


                • The wall's support relieves tiredness, allows you to maintain the position for longer, and aligns your neck and head properly. 
                • Under the lowering hand, a wooden block is put at a proper height. 
                • This is beneficial to individuals who have a stiff back or have difficulty reaching the floor. 
                • It also aids in maintaining the pose's stability. 



                INSTRUCTIONS


                1 In Tadasana, lean against a wall with your buttocks contacting it. 

                 

                  • Place the block behind your right foot on the floor. 
                  • Take a deep breath and stretch your feet 3.5 feet (1 meter) apart. 
                  • Make sure your right foot is parallel to the wall by turning it out to the right. 

                 

                2 Make a small rightward turn with your left foot. 

                 

                  • Bend your right knee and push your thigh down until your calf is at right angles to the floor, pressing the outside edge of your left foot firmly on the floor. 
                  • Stretch your left arm away from your shoulder on the left side. 

                3. Bend your right hand to the palm of your right hand, on and put the block. 

                 

                  • The palm of the left arm should face front as you stretch it up. 
                  • Rotate the arm to the left and bring it up to your ear. 
                  • Your left thumb should be pressed against the wall. 
                  • Look at your left arm as you turn your head. Stretch from the left ankle to the left wrist in a continuous motion. 
                  • Grasp the floor with your outside left foot. 
                  • Extend your spine toward your head and move your shoulder blades into your body. 
                  • For 30 seconds, stay in this 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.