"Yoga promotes mental and physical relaxation, reducing stress and anxiety. Poses release tension, boost mood, and alleviate pain for overall well-being."
Yoga reduces stress, depression, and anxiety in women practicing Hatha yoga 3 times/week for 4 weeks (1). It can be a complementary medicine, potentially reducing the need for prescription drugs. Long-term studies are needed to explore its role further.
Pranayama breathing exercises relax, regulate breath, reduce stress, promote deep breathing, improve sleep, and cultivate mindfulness.
Start in tabletop position: wrists under shoulders, knees under hips. Inhale, gaze up, arch back (Cow Pose). Exhale, chin to chest, curve spine (Cat Pose). Flow between poses for 1 min.
Kneel, knees together or slightly apart. Sit back on heels. Hinge at hips, fold forward, rest forehead on mat. Extend arms in front or alongside legs. Sink torso into thighs. Breathe deeply, relax. Hold for up to 5 mins.
Sit facing wall, body close to it. Lie on back, legs straight up the wall. Hips next to wall or slightly away. Arms alongside body or one hand on belly, one hand on chest. Hold for up to 15 mins.
Lie on back, feet slightly wider than hips. Toes splayed out. Arms at 45-degree angle. Align head, neck, shoulders with spine. Breathe deeply, relax body. Stay for 10–20 mins.
Try different meditation types or seek guidance from a teacher. Stick to a consistent routine. Yoga nidra, a guided meditation, promotes deep relaxation, reduces stress, and improves sleep. Ideal when too tired for asanas or seated meditation.
Negative thoughts arise during yoga. Practice awareness, acceptance, and detachment for positive mental patterns. Reduce negative thoughts' impact and frequency.
Manage stress off the mat by examining schedule and lifestyle. Make changes like prioritizing free time, adopting a healthy eating plan, and spending time in nature.