Tips on Yoga Stress Management

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Breathing or Pranayama

'Prana' means life and 'ayama' means control. By doing pranayama, the person takes control over his breathing. There are different types of pranayama. The most popular and the simplest one is the 'Nadi shodhanam'. In this technique the person holds his nose with his right thumb and ring finger and breathes through the two nostrils alternatively by releasing the pressure of the thumb and the ring finger alternatively. The technique of using the hands by assuming different postures is called mudra. (Different mudras are used for other purposes like meditation also).

By assuming a proper posture, the body is well prepared for a maximum flow of energy in and out of the body. By doing pranayama with proper mudra, the flow of energy takes place. Energy in the form of oxygen goes in and toxins in the form of carbon dioxide go out. The next step is meditation to bring the body and the mind into harmony.

Meditation

Meditation means contemplating or focusing, though there are methods in which they are not done. Basically meditation is divided in to two types.

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Concentrative meditation
In this the person focuses on any object or sound or image or a thought so that all the other things are driven out of the mind resulting in mind relaxation
Non concentrative meditation
In this the, person does not concentrate on anything. In transcendental meditation, the person sits with his eyes closed and chanting mantras, which results in relaxation of mind. In mindfulness meditation, the person observes that goes through the mind without reacting to them and getting relaxed.

Performing Yoga

Though Yoga can be performed without any help, it is better to start with the help of an able teacher. The steps of performing Yoga are

Assume the proper asana
Do the proper pranayama with the right mudra
Meditate

The different asanas, pranayamas and mudras for different persons and ailments can be selected with the help of the teacher, from a comprehensive Yoga book or the best yoga videos to relieve stress.

Yoga and Health

Yoga is beneficial in the following health conditions.

Stress
Asthma
Bronchitis
Pain
Diabetes
Arthritis
Mood swings
Sleeplessness

Yoga and Stress Relief

Stress is said to be due increased levels of stress hormones and the subsequent accumulation of toxic products inside the body. Yoga in stress management provides relief by making the body comfortable for the maximum flow of energy through asanas provides energy by pranayama and relaxes mind by meditation. The effectiveness of yoga in stress relief can under stood by the fact that irrespective of the origin in the East, it is followed world wide and all the steps of the yoga are meticulously framed and evidence based.

Brain and Mental Performance

EEG taken while doing pranayama showed increased activity in the brain areas of opposite side. There is also increased cognitive development.

Yoga and the Cardiovascular System

Studies show that there is a decrease in the heart rate and blood pressure after performing yoga. There is also increase in the oxygen content and decrease in the carbon dioxide levels.

Yoga and Arthritis

Arthritis is associated with stiff muscle around the joints and poor blood supply and toxin accumulation. Yoga relaxes the muscles and increases the blood supply and clears the toxin resulting in symptomatic improvement of the problem.

Yoga and Menstruation

The back ache associated with premenstrual tension and menstrual periods are relieved by the muscle relaxation provided by the makarasana and bal asana.

Researches done on Yoga both in the past by scholars like Patanjali and in the present by various universities around the world confirm the above described effects of Yoga. Every thing about Yoga and stress relief has become science for researches and effective tool in the stress management programs.

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