Yoga to relieve stress
Stress is one of the main influencing factors of decline in physical and mental health, and many people carry this burden with them through life. Yoga is a fantastic way to calm the body and mind and restore you to full equilibrium.
Yoga is an ancient scientific practice which was laid down by Patajali in the Yoga Sutras about 2600 years ago and in many other old texts. It transcends all backgrounds and if you follow a faith, it will lead you closer to God. If you are an atheist it will give you a greater awareness of yourself, the world around you. Whatever you practice or whatever your background it will bring you closer to your understanding of yourself and your interconnection with all living beings around you. Through this we are able to understand and control our emotions, and live our life in complete equilibrium.
The course the course I have designed here was specifically designed to help people who are stressed and is designed for all abilities of yoga. It was demonstrated at the Indian Consulate in Durban during World Yoga Day.
However the most important work that can be done is de-stressing is working on Pranayama (extension of the breath). The is an important practice and should never be left out. Having time to relax the body so Savansana, at the end of the practice is crucial.
Learning Mediation is another practice which can help to reduce a stressful lifestyle. The ultimate aim of physical yoga is to lead us to a comfortable seat, from there we slow the mind, by the breath (pranayama) leading us to withdraw from all the energy of the senses around us to the point of one-pointed focus Dharana. This enables a state of meditation where become aware of the true self and we start see the full interconnectivity between ourselves and the universe (God, Divine) or whatever your understanding of this is.
Stress buster Yoga Sequence
1. Savanasana – Corpse Pose (focus on breath and awareness)
2. Pranayama – Sama Vritti – square breathing 1-4
3. Bhastrika Pranayama – Bellows breath
4. Tadasana – Palm Tree Pose, with breath (10 rounds)
Benefits: Physical and mental balance, spine is stretched and loosened, clearing congestion in the spinal nerves where they emerge from the spinal column. Good for the abdominal muscles and intestines and good in the first 6 months of pregnancy – to keep adominal muscles toned.
5. Skanda Chakra – Rotation of the shoulders, with breath (10 times)
Benefits: Shoulder asanas relieve the strain of driving, office work, and tension is stored in the shoulders.
6. Tiryaka Tadasana – Swaying palm Tree, with breath (10 rounds)
Benefits: Massages and loosens and exercises the sides of the waist. Balances the muscles on the side of the body.
7. Kati Chakrasana – Twists (10 rounds holding and accentuating the twist.
Benefits: neck, shoulders, waist, back and hips. Great for correcting stiffness and postural problems. These relaxing movements creates a feeling of lightness – helps relieve physical and mental tension during the day.
8. Majari-asana to Bitilasana (Cow/Cat Pose)
Benefits: Improves flexibility of neck, shoulders and spine. Tones female reproductive organs, giving relief from menstrual cramps. Also good for the nerves in the spine.
9. Supta Pawanmuktasana, (Wind release posture) with breath
Benefits: Strengthens the lower back muscles – loosens vertebrae. Massages abdomen and digestive organs- removes wind and constipation. Also good for the sexual function.
10. Sphinx
Benefits : Sooths nervous system and is good for fatigue.
11. Poorna Titatali asana (Butterfly) (30 times up and down movements)
Benefits: Inner thighs also hold a lot of tension which is released through this posture. Removes tiredness through long hours of standing or walking.
12. Ardha Masyendrasana (Twist basic version)
Benefits: massages the abdominal organs, back muscles supple, relieves muscular spasms. Keeps spine properly aligned. Alleviated digestive problems. Regulates adrenal secretions and benefits kidnesy.
13. Shavasana – Corpse Pose.
14. Bhramari Pranyama
Relieves cerebral tension and stress. Helps relieve anger, anxiety, insomnia, increasing the healing capacity of the body. Meditative state. Improves voice. Humming effect soothing on the mind and nervous system.
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