Yoga to relieve stress

A description of yoga exercises for the purpose of relieving stress. Yoga is one of the tools available to the modern human being to make a hectic lifestyle easier to cope with.

Whether you're a student, a professional, or even a child, stress is likely going to be part of your life somewhere along the line. We live in an age of worry and anxiety. This unhappy situation finds its way into our minds, feelings and bodies. Before we know it, we are victims of mental, physical and/or emotional stress.

Yoga concentrates on combining breathing with physically stretching muscles. It is about the release of negative energy and replacing it with positive energy. Not only does yoga relieve and give rest to tired muscles; it also revitalizes body and soul. It provides the body with the means to deal with daily stress.

Please be advised that, while some of the exercises below are suitable for those who never practiced yoga before, others are advanced. When so mentioned, do not try the postures unless you have practiced yoga before, or without the help of a yoga instructor. It is also a good idea to consult your physician before attempting any of the exercises.

1. The Mountain (tadasana)

The tadasana is a good posture to start any yogic exercise session. It is also the beginning posture for all standing exercises.

Stand with your feet a few inches apart, your hands by your sides and look in front of you. Inhale and exhale deeply. Be aware of your entire body.

Move your awareness from your feet to your ankles, knees and legs. Feel that they are straight and strong. Tuck your buttocks in so that your spine is completely straight. Your stomach should not bulge out or curve in, but be straight along with your spine. Concentrate on this area for a while.

Move your consciousness upwards. Relax your shoulders. Role them back and down until they are completely relaxed and straight. Let your hands hang by your sides, palms facing in. Stretch your neck up and point the crown of your head to the ceiling. Imagine that there is a string attached from the crown of your head to the ceiling. Keep facing straight forward.

You are now in the tadasana position. Breathe deeply for some time. Feel how you exhale the tensions of the day, while you inhale renewed strength and energy. Be aware of every muscle in your body. This exercise helps to focus on your body and its needs.

2. Neck and shoulder stretches

Most tension accumulates in the neck and shoulders. The following will help release the tension in these areas. Stand in the tadasana position. Take a deep breath. As you exhale slowly tilt your head to the left, taking your ear to your shoulder. Do not move your shoulder at all. Concentrate on feeling your neck stretch. Breathe in and raise your head.

Breathe out and repeat the movement to the other side. You can do this for as many times as you feel necessary. A good number of times to start with is six.

After this exercise, lower your chin to your chest as you exhale. Inhale and lift your head up. Do this about three times. Then exhale and tilt your head back. Be careful not to strain your neck here. Go only as far as is comfortable. After another three of these, return your head to the upright position. Now you are ready to give your shoulders a stretch.

Rotate your shoulders gently in a backwards motion. Describe a small circle with your shoulders. About five rotations should be enough. Now rotate them forward for another five times.

The neck and shoulder exercises are good for relieving tension that accumulates while sitting in one position (at a computer for example) for an extended period of time. So if you are at work take some time during the day to do the exercises. You'll be surprised at how much better you feel.

3. Stretching your spine

Spine tension also accumulates while sitting down for a long time. Stand in the tadasana position. Inhale deeply while raising your hands above your head. Keep your arms straight while doing this. Raise them until they are parallel, with the tips of your fingers stretching to the ceiling. Now intertwine your fingers so that they form a horizontal bridge above your head. With your palms facing the ceiling, stretch upwards while breathing out. Your feet remain flat on the floor. When you have finished stretching, inhale and lower your arms.

Still standing in the tadasana, breathe in and raise your right arm above your head. Your arm remains straight, your palm faces in and your fingers stretch to the ceiling. Keep your hips facing forward and your feet flat as you let your arm lead you to a stretch to the left. Stretch three times. Breathe out as you stretch and in as you relax. Return to tadasana as you exhale. Breathe in and repeat for the other side.

4. Backward stretches.

Note: it is important not to perform any backward stretches without consulting your physician, yoga instructor or both. Stop immediately if you feel at all uncomfortable.

The backward stretch energizes while it relieves tension. For each yoga session, perform an equal amount of backward and forward stretches. This will balance the flow and circulation of energy in you body and allow all muscles to stretch and relax in equal amoutns.

Stand in the tadasana position. Fold your arms behind your back and hold each elbow in the opposite hand. Inhale and slowly push your hips outward while you lean back with your head and shoulders. Keep your throat open by looking at the ceiling as you stretch. Your weight should be on your heels. Exhale and return to tadasana.

4.1 The bridge (satu bhandasana)

This soothing exercise strecthes the abdomen and thighs. Lie on your back with your knees bent and your feet flat on the floor. Bring your heels as close to the buttocks as you can. Support your back with your hands, breathe in deeply, and lift your back and thighs until your weight is supported by your shoulders and feet. Your abdomen and thighs should form a straight line. When you are comfortable in the pose, breathe in and out regularly. Remove your hands from your spine and rest them palms down on the floor.

For more stretch, incline your body to either side while breathing in and exhale when returning to the original position. Initially allow a maximum of one minute for this stretch. When you have finished, support your spine again and slowly lower your back to the floor as you breathe out.

4.2 The wheel (chakrasana)

The chakrasana is an advanced version of satu bhandasana (the bridge). Do not attempt this until you are very comfortable with satu bhandasana.

Begin as with the bridge. Lie down with your feet flat on the floor and your knees bent. Place your hands palms down on either side of your head. Your fingertips point to your feet. To acquire an equal distribution of weight, lift your buttocks slightly and feel yourself supported by your feet and your hands. Breathe in and lift your torso until your back is fully arched. Tuck your head in and face the wall behind you. Breathe calmly. Do not stay in the position for too long.

When you are ready to come down, breathe in and lift your head slowly so that you are facing the ceiling. Exhale and slowly bend your elbows and knees while gently uncurling the spine. Do not crash to the floor and hurt yourself. Stay in control at all times.

In addition to energizing, this exercise also assists in digestive efficiency and toning the abdomen. It is therefore a good exercise for those who are trying to lose weight. The wheel also dramatically increases suppleness.

4.3 The fish (matsyasana)

The matsyasana relieves neck and shoulder tension, improves circulation, stimulates the brain and expands lung capacity.

Lie on your back with your hands palms down at your sides. Your legs and feet are together. Support yourself on your elbows, but keep your forearms and hands on the floor. Breathe in, lift your torso and arch your back. The buttocks remain on the floor. Breathe out and tilt your head backwards until the crown of your head rests on the floor. Continue to use the support of your elbows while you distribute the weight equally between the crown of your head and buttocks.

Breathe regularly. When you feel comfortable, lift your arms from the floor and bring them together in front of your chest as if you are praying. Close your eyes and stay in this position for a while. Breathe regularly and feel each breath cleansing you. Come out of it as you went in: replace your elbows on the floor, lift your head, and gently uncurl your spine until you are lying on the floor again.

5. Forward stretches

Forward stretches calm down the body and mind. It is therefore good to do these at the end of a workout or a busy day.

For the basic forward stretch, stand in the tadasana position. Cross your arms behind you, as for the basic backward stretch. Hold each elbow in the opposite hand. Breathe out and slowly bend forward at the hips. Make sure that you keep your spine and legs straight. Only bend at your hips. Do this until your torso is parallel with the floor. Keep the position for a couple of breaths, as you feel yourself calm down. Come back up into tadasana as you breathe in.

5.1 The forward bend (paschimotanasana)

This exercise requires some suppleness to perform completely. Stretch only as far as your body will allow. As soon as you experience any discomfort or have to bend your back, stop the exercise.

Sit on the floor with your back straight and your legs stretched in front of you. Breathe in and lift your arms above your head. Keeping your arms and torso in a straight line, bend forward from your hips as you breathe out. When you are leaning forward as far as you can, lower your hands to your legs and place them as far forward as you can. Keep stretching forward as you breathe regularly. Remember that your back must remain straight.

The aim is to touch your knees with your forehead, but don't be too ambitious during the first try. Breathe in, lift your hands and torso to the upright position, breathe out and let your hands come down again to the original position.

5.2 The dog stretch

The dog stretch tones the calves, strengthens the ankles and stretches the back and shoulders. Stand on your hands and knees with your back straight. With your feet flat on the floor, and hands remaining where they are, lift your buttocks to the ceiling as you exhale. Stand on your toes at first and then lower your heels as far as you can while keeping your legs straight. Your arms and back should also form a straight line. Your head hangs in alignment with your neck between your arms. Keep the position for a couple of breaths - as long as is comfortable.

To come down, breathe in and bend your knees. Point your toes backwards, resting the top of your feet on the floor. Sit on your heels and rest your torso on your thigs. Stretch your hands in front of you and rest your forehead on the floor. Remain in this comforting position for a while. This is the beginning of the rabbit position.

5.3 The rabbit

As you are on the floor in the resting position after the dog stretch, bring your hands closer to your head and rest your elbows on the floor with your forearms and hands flat. Breathe consciously from your diaphragm. Feel yourself breathing stale air out and fresh, clean air in.

After a few breaths, lift your torso from your thighs and sit up with a straight spine. Your buttocks are still on your heels. Keep your hands flat on the floor and your arms straight. Again breathe deeply from your diaphragm for a few breaths.

Now bend forward. Lift the buttocks from your heels and bend your elbows. Bend down and rest the crown of your head on the floor. Again breathe deeply, concentrating on stale air being replaced by fresh air. When you have finished, slowly return to the sitting position. Remain like this for a while and relax before moving on.

The rabbit position is a good lung exercise while being both relaxing and cleansing. The mind is occupied with concentrating on the breath, so you are relieved from everyday worry and stressful thoughts.

6. Balancing postures: The tree (vrksasasana)

Balancing postures improves concentration while at the same time taking your mind off everyday tension. The mind is occupied with and concentrates on posture and balance.

The vrksasasana is a classic meditation pose. Begin by standing in the tadasana position. Concentrate on the left foot. Raise your right foot slightly and become used to all your weight being on the left foot. Bend your right knee and place the sole of your right foot against your left thigh. Do not strain yourself to point your knee out at a completely right angle. Let it point wherever is comfortable. Put your right foot as high on your left thigh as is comfortable.

To start with, it is a good idea to hold on to the back of a chair to establish balance. Focusing your gaze on a point in front of you also assists balance. When you are ready, slowly bring your hands together in front of your chest as if you are praying.

When you are used to the position, you can raise your hands, still together in the praying position, above your head. This is the final 'tree' position. Visualize yourself as a tree with roots growing into the earth. This both helps your balance and establishes a connection with the earth, which will replenish energies lost during the day.

7. Inverted positions

The shoulder and head stand are the most well-known inverted positions in yoga. They are extremely relaxing as they drain the weariness of being on your feet all day. However, these positions are not suitable for pregnant women, those menstruating, or anyone with back, shoulder or neck problems. Also, the postures are very advanced and should absolutely not be practiced without the help of an instructor, unless you have at least six months' experience. It is a very good idea to obtain medical advice before at all inverting yourself.

The world is a very stress-inducing place. It is fortunate that the means exist with which to counteract the stresses and strains of a normal day. Yoga does not ask us to change our lifestyle. It gives us the tools to cope with the lifestyle required to survive in a modern world.

If all else fails, lie on your back, close your eyes, visualize a relaxing scene and go to sleep.