How often do you come back home after a hectic day and want to unwind?

Most people assume that by eating food, sleeping for more number of hours or by watching your favourite show on tv will take the stress off your shoulders. Yes, these ways provide you with temporary relief upto a certain extent but the stress never really goes away, does it?

Just like you use an umbrella to save yourself from getting wet in the rain, in the same manner you can learn to save yourself from getting stressed. Stress is an inevitable part of modern day living. You cannot stop stress from inundating your life but you can surely learn to manage it effectively, isn’t it?

Well, yoga is a great way to de-stress and to fill you up with great vigour and vitality. It helps rejuvenate and energize your mind, body and spirit. The best part is – it’s natural, light on your pocket and free from side effects.

How to start with yoga?

  1. Find a quiet corner in your home where you are less likely to be disturbed by noise and pets.
  2. Make sure it is well ventilated and free from dust.
  3. Make sure that you have a gap of 3 to 4 hours before practicing yoga.
  4. Roll on a dhurrie or a yoga mat on the floor and get started with a smile!

Note: For starters learn yoga from an expert and practise it under supervision till you become comfortable to do it independently. It also helps prevent muscular injury or strain.

Yoga techniques for relaxation and de-stressing:

Learn these simple ways to keep stress at bay and help you recharge yourself:

1.  Anulom Vilom Pranayama:

Anulom vilom pranayama is also known as alternate nostril pranayama. It helps calm and relax your body and mind. It increases your intake of oxygen and improves your blood circulation. As a result, your nervous system becomes strong and you become de stressed. Even your high blood pressure, depression, asthma or migraine can remain under control if you practice this pranayama daily.

Steps to do it:

  1. Sit comfortably on a flat surface with your legs in a crossed position.
  2. Keep your spine straight and relax your shoulders.
  3. Keep your left hand on the left knee with palm facing the ceiling/sky.
  4. Close your eyes and inhale deeply.
  5. Close your right nostril with right thumb and exhale through the left nostril.
  6. Now keeping the right nostril closed with your thumb, inhale through the left nostril.
  7. Now close the left nostril with ring finger and exhale through the right nostril.
  8. Inhale through the right nostril while keeping the left nostril closed.
  9. Exhale through the left nostril while keeping the right nostril closed.
  10. This completes one round of Anulom Vilom pranayama.
  11. You can do 11 rounds daily twice a day to relieve high blood pressure.

Anulom Vilom Pranayama De-Stress Yourself With Yoga


2.  Paschimottan Asana:

This asana is known as seated forward bend pose. It helps relax your shoulders, back muscles, abdominal muscles and pelvic area. It helps you to unwind and de stress. If your mind is unable to focus due to too many things running through your head, it helps you to concentrate better.

Besides, this asana takes away your tiredness, enhances your digestion, and eases symptoms of PMS.

Steps to do it:

  1. Sit on flat surface, stretch your legs in front and straighten your back.
  2. Inhale, take your arms above your head and stretch your back.
  3. While exhaling bend your body forward from the hip joints as much as your body allows comfortably.
  4. Place your hands on your toes, pull the toes towards your body and put your forehead on your knees.
  5. Continue breathing deeply in this posture for 30-40 seconds.
  6. Inhale and slowly come up vertebra by vertebra to relax the pose.
  7. Repeat twice.

Paschimottan Asana De-Stress Yourself With Yoga


3.  Janu Shirshasana:

Also known as head to knee pose, janu shirshasana helps to calm the mind. It also helps alleviate symptoms of mild depression, insomnia, headache, anxiety, PMS and hypertension.

Steps to do it:

  1. Sit on a flat surface, stretch both legs in front and keep your back straight.
  2. Now, bend the right knee and place the right heel on the inner side of the left thigh.
  3. Tilt your body a little towards the left leg on the outside.
  4. While breathing in deeply, raise both arms over your head.
  5. As you exhale bend forward with both the arms, from the hip joint.
  6. Hold the toes of your left foot with both hands and touch your forehead to the left knee.
  7. Continue to breathe in this pose for 30-40 seconds.
  8. Inhale, slowly bring your body up vertebra by vertebra and relax.
  9. Repeat the steps twice.

Janu Shirshasana De-Stress Yourself With Yoga

Source:  emma-yoga-co-uk

4. Titli Asana:

Titli asana is also known as butterfly pose. It relieves muscular fatigue in your hips and thighs. It strengthens and tones your hip and thigh muscles and joints after a tiring day.

Steps to do it:

  1. Sit on the mat on a flat surface and join your feet together.
  2. Keep your back straight, shoulders loose and hold your joined feet with your hands.
  3. Now flap your knees and thighs up and down like wings of a butterfly.
  4. Keep breathing deeply and continue the movement for 2 to 3 minutes.
  5. You can vary the speed according to your comfort and repeat it thrice.

Titli Asana De-Stress Yourself With Yoga


5.  Marjari Asana:

Marjari asana is known as the cat stretch pose in English. Just as the cat stretches its full body to relax, you can practice this pose to relax your entire body. It provides immense relief after a hard day at work and helps you unwind and de stress.

Steps to do it:

  1. Stand on all fours with a gap between your legs on a mat.
  2. While inhaling, look up at the ceiling/sky, widen your shoulders and bend your spine to make it concave. Your stomach comes closer to the ground.
  3. Feel the stretch in your spine.
  4. While exhaling, bring your head down and touch your chin to the throat.
  5. Pull your stomach in and slowly press your spine up while arching your backbone.
  6. Again, inhaling look up repeat the earlier pose followed by exhalation pose.
  7. Repeat 5 times and feel the relaxation in your back.

Marjari Asana De-Stress Yourself With Yoga


6.  Bala Asana:

Bala asana helps relieve the stress on your back, shoulders, hips and neck. It helps you to de stress by providing mental, physical and emotional relief. If you feel tired, it is immensely helpful in enhancing your energy levels. It also alleviates anxiety and calms you down.

Steps to do it:

  1. Sit in vajrasana (with your buttocks resting on your heels) on a floor mat.
  2. While breathing in bring your arms straight up above your head.
  3. While breathing out slowly bend forward till your forehead touches the floor.
  4. Make sure your arms are outstretched with palms facing the floor.
  5. Continue breathing in this posture for 15-20 seconds.
  6. While inhaling slowly bring your body up and relax the pose.
  7. Repeat this asana once more.

Bala asana


7.  Shava Asana:

Shava asana or the corpse pose is one of the most relaxing asanas for stress relief. It calms down your nervous system and provides deep rest to your body and mind. It helps restore your energy levels and rejuvenates you.

Steps to do it:

  1. Lie down on the floor mat on your back comfortably.
  2. Widen the gap between your legs (about a foot).
  3. Keep your arms beside your body with palms facing the ceiling / sky.
  4. Close your eyes and listen to the sounds in your surroundings for a minute.
  5. Now while inhaling mentally take your attention to each body part, one by one.
  6. Exhale and relax the part of your body that you are focusing on.
  7. You may start with taking attention to your toes, and move to your legs, thighs, hips, genitals, stomach, chest, arms, shoulders, back, neck, throat, face and head.
  8. After this, just keep lying down for a few 3-5 minutes with full attention on your breath.
  9. Turn to your right side and keep lying in this position for a minute.
  10. Slowly get and gently open your eyes.

Shava Asana De-Stress Yourself With Yoga


Yoga is immensely beneficial in relieving the strain of stressful living and improves your wellness and health quotient. It is a natural way to saying yes to a healthy lifestyle.

Additional Reading:

Yoga Stretches Lower Back Pain

Seated Forward Bend

Butterfly Pose

Yoga for Anxiety

Janu Shirshasana

10 Yoga Poses for Stress and Anxiety