Today’s world is highly stressful. You will find very few people around who will dispute on this. The high levels of stress can cause quite
a number of ailments. Hypertension, diabetes and other types of serious cardiovascular diseases have been found to have some connection to the highly stressful lifestyles. Thus, it becomes important to take some measures to either make the body more resistant to stress or to take away the stressors altogether.
Controlling the body is a more workable way than trying to deal with taking out the stressors altogether. One easy therapeutic way that you can incorporate in life to deal with stress more aptly is yoga. With the regular practice of yoga, the body responses to the stressors naturally and a person is able to relax the mind and body easily.
5 Yoga Postures to calm and clear the Mind
When you are stressed or over overwhelmed, the last thing that you want to do is relax. Now, it is possible to calm your mind down with the simple practice of yoga. The 5 Yoga Practices for Mind that can help you to de-stress and easily calm and clear the mind are:
This is a great yoga exercise that you can practice before n important meeting, presentation or any other time when you need to calm and clear your mind. First, sit in a comfortable position with an erect spine. Gently close your eye and begin breathing naturally. Gradually, begin to lengthen the inhale until you fully fill your belly and chest. Later, exhale for the same amount of length that you inhaled.
- Tree Pose:
This is a balancing yoga posture which is great for yoga beginners and advanced practitioners as well. Begin with moving your body weight onto one foot. Bring the other foot up on the opposite ankle, shin or thigh. Join your hands in a prayer position at the heart center or above the head. Close your eyes and maintain the balance. Try and stay in this posture as long as you can and then switch the sides.
- Cobra Pose:
The Cobra pose is usually practiced during the Sun Salutations. Begin with lying on your stomach. Place the hands on either side. Gently inhale and begin to lift the chest off the floor for a gentle backbend. The tip of the feet should push down into the floor and the shoulder blades should be firm down the back.
- Seated Forward Fold:
Begin seated with the legs stretched out in front of you. Feel relaxed and inhale. Lengthen the spine and bring the arms up overhead. When you exhale, begin to forward fold over the legs. The hands can touch the feet or the shins.
- Sun Salutations:
Even though there is not one specific pose in sun salutations but rather a set of eight, they are great to clear the mind. Try and practice at least five rounds of Sun Salutations to feel relaxed and calm.
5 Yoga Poses to Help Calm Stress
Yoga works exceptionally well to relieve tension and reduce stress in both, the body and mind. The 5 Yoga Poses to Help Calm Stress that has an awesome ability to help let go stress and tension are:
- Balasana/Child’s pose:
To being with, stand up on the knees and then gently start to bend down and rest your torso over the thighs. You can either rest the forehead on the floor or can make fists with the hands and rest the forehead on them. The arms should be out in the front and the knees can be together or separate.
- Supta Baddha Konasana/Reclined Goddess Pose:
This pose is great to let go the stress. Begin with lying down on your back. Then bring the soles of the feet together and stretch out the knees on either side. Just drop the arms out on either side with the palms facing up.
- Uttanasana/Standing Forward Fold:
Begin by tucking the chin inwards near the chest while standing. Later, bend downwards slowly as far as you can go. Grab and hold the opposite elbows and allow yourself to hang.
- Viparita Karani/Legs Up the Wall:
If you need peace, then try this posture. Sit next to a wall with your hips resting next to the wall. Then swing your legs gently upwards until they are up on the wall with the back of the thighs resting on the wall. Then gently lower yourself and rest your back on the floor. Rest your arms on the sides.
- Savasana/Corpse Pose:
This pose helps to calm the entire nervous system. Start by lying down on the back with your legs and arms straight. Spread your legs gently apart. Keep the arms on the sides, slight away from the body. Keep the shoulders away from the ears and try to relax the mind and body.
Yoga Techniques to Lift Your Mood
There are some great Yoga Techniques to Lift Your Mood and help energetically pick you up and give a lighter and brighter perspective. Some of the common yoga poses that you can use to brighten your mood are:
- Dhanurasana/Bow Pose:
This pose helps to open the entire front of the body which is what we do not do when we are sad. So with this pose, we actively open our heart center which sends a message to the body that we are safe and so helps to lift our mood.
- Ustrasana/Camel Pose:
This pose helps to open the chest and shoulders and again send the message to the body that we are safe and secure and so we feel brighter and happier.
Practicing this pose when you are having a hard time will help to change your view towards whatever is bothering you and will thus help to lift the mood.
- Vrksana/Tree Pose:
The tree pose is not only good to calm and clear the mind but also helps to brighten and lift the mood.
Workplace Stress Yoga Pranayama
Every person who is working will undergo work-related stress and feel pressure. There are some of the other stressful elements in any job. You may feel the stress when you have to meet the deadline, submit a presentation or fulfill a challenging task. But when the pressure built becomes very high, it is harmful to both physical and emotional health as well. To deal with Workplace Stress Yoga Pranayama techniques will help you. Yoga pranayama is the simple breathing exercises that offer you an easy way to support your body to deal with workplace-related stressful conditions.
Three easy yoga breathing exercises to ease stress at work are:
- Counted breath:
Breath in slowly while sitting on a chair. Rest the hands on the thighs and keep the feet apart on the floor. Gently breathe out. Repeat this sequence several times.
- Deep yogic breathing:
Either sit with the arms relaxed, spine erect and feet on the floor or you can lie down. Place the arm on the lower abdomen and left palm on the upper chest. Breathe in and breathe out slowly and follow this sequence several times.
- Simple alternative nostril breathing:
Place your left hand on the left thigh, with the hands facing upwards and place the right hand in Vishnu Mudra. Close the right nostril with the right thumb and breathe in with the left nostril. Similarly, close the left nostril later with the ring finger and breathe in with the right nostril. Repeat this sequence several times.
Thus, by practicing yoga postures, you will be able to get a clear mind, relief from stress, lift and brighten the mood and face the challenges at the workplace with ease.