ice cream, beer, chocolate, pastry, listen to songs… Do any of these remind
you of a cure to stress? But don’t forget all of these are external solutions.
Have you ever tried curing your stress and anxiety effectively?
and bustles of life and work never fail to keep us stressed and anxious. It all
starts with little fears like there is a meeting tomorrow or you have an exam;
when this fear becomes persistent and starts intermediating in our life, then
it becomes an anxiety disorder. Don’t worry there is a complete cure for your
stress and anxiety i.e. yoga. Yoga practice is a whole package of meditation,
pranayama, asanas, and ancient yoga philosophy, which helps you recover and
face life with new strength and positivity. Here are some asanas that can help
Paschimottanasana (Seated Forward Bend): This simple asana is one of the classic Hatha poses, this pose helps to open the spine and back of the legs. Taking a deep breath will help you in calming your body and mind. You may do yoga teacher training in India for complete knowledge of these Asanas.
- Sit straight with the
legs stretched out in front of you.
- Inhale and stretch the
arms over your head by elongating the spine.
- Exhale and move
forward by moving the chin towards the toes and navel towards your knees.
- Repeat this a few
times before placing your head on the knees.
- Inhale and come back
on the sitting position with your arms stretched out; exhale and lower your
- You can hold this
pose for 30 to 60 seconds.
Dandasana (Staff Pose): This asana helps in developing core strength; it stimulates your breath
and engages the core to keep up an upright strength, which helps in releasing
stress and anxiety.
- Sit with a straight
back and legs stretched out. Make sure that the legs are parallel to each other
with the feet pointing upward.
- Keep the spine
straight by pressing your buttocks on the floor and align your crown facing the
- Bend your feet and
press your heels.
- Place your palms on
the floor next to your hips. Relax your legs by grounding the lower half of
your body firmly on the floor. Hold this pose for 20 to 30 seconds.
Marjariasana (Cat/Cow Pose): This asana helps in loosen the spine that simply improves your flexibility and circulation to relax your mind. If you’re a beginner you may take detailed knowledge of these poses by joining 200 hour yoga teacher training in Rishikesh.
- Stand on your four
limbs, by touching the knees on the ground and the palms on the floor.
- Look straight ahead,
raise the chin as you inhale and tilt your head backward. Push your stomach
downward while raising your tailbone and compressing your buttocks.
- Hold this pose for a
few long and deep breaths.
- After a few breaths
exhale and drop your chin, arch your back, and relax your buttocks.
- Hold the pose for a
while, and then go back to table position.
Balasana (Child’s Pose): This is a calming pose that relaxes and
rejuvenates your body. This pose eases you from the pain of the back, neck, and
shoulders. This position resembles the fetal position; it gives you relief
physically, mentally and emotionally.
- Sit by kneeling down
on the mat, on the heels by touching the big toes to each other, after that
spread the knees hip-width apart.
- Bend forward by
laying the torso between the thighs as you exhale.
- Broaden the sacrum
from the back of the pelvis, and narrow the points of your hip. Settle down on
the inner thighs.
- Lift the base of your
head slightly away as you stretch your tailbone away from the back of the
- Place your arms in
front of you align with your knees. Place the front of your shoulders on the
- Gradually release the
pose by stretching the front torso; breathe in and lift from the tailbone.
Ustrasana (Camel Pose): This pose helps in blood circulation throughout,
which means more oxygen that helps to heal your mind and body to keep you away
from stress. This pose resembles a camel.
- Kneel on your mat and
place your hands on your hips.
- Align your shoulders
with your knees and your soles with your ceiling facing feet.
- Inhale and draw your
tailbone towards the pubis.
- Meanwhile, arch your
back and gently slide your palms over the feet with straight arms.
- Your neck must be in
a neutral position and not strained.
- Hold this position
for 30 to 60 seconds before releasing.