Practice Yoga to Decrease Stress and Fatigue

May 08, 2023 5 min read

Yoga Mad ladies setting up

People continue to practise yoga because of its numerous physical and psychological advantages. Creating a personal yoga routine can assist in preventing and reducing stress, which is a typical objective among people who want to promote good change and put their attention on improving themselves.

Your yoga programme might also include breathing exercises, meditation, and relaxation methods like yoga nidra. 

How can yoga help alleviate stress and anxiety?

Yoga promotes physical and mental relaxation, which lowers tension and anxiety. The physical positions encourage flexibility, ease stress, and lessen discomfort.

Yoga poses can help in releasing emotional and tension-related blockages as well as physical ones like muscular knots. They also encourage the release of endorphins, the feel-good hormones that can improve how you cope with stress and lift your mood.

During your yoga routine , paying attention to what is happening right now improves your awareness, sharpens your focus, and centres your mind.

You could find it simpler to let go of attachments to satisfying, unpleasant, and neutral experiences as you become more conscious of the transient nature of your physiological sensations, thoughts, and feelings. You could also learn to nurture positive emotions like peace, pleasure, and love. 

What does the research say about yoga for stress?

Plenty of scientific evidence supports the stress-relieving benefits of yoga. Regular yoga practise is a simple way to reduce psychological stress and aid in the reduction of inflammation. In a study of young naval sailors, it was discovered that individuals who practised yoga several times per week for six months experienced lower levels of stress. They raised glutathione levels as well. Internally produced antioxidant glutathione aids in the natural elimination of stress indicators including IL-6 and C-reactive protein.

Additionally helpful for lowering inflammatory indicators and psychological stress symptoms is meditation. In one study, participants in a health discussion group and those who participated in multiple meditation sessions had their IL-6 levels compared. At the end of the trial, the meditation group had lower IL-6 levels than the health discussion group.

The yogic breathing that goes along with meditation is thought to assist eliminate stress hormones, which is why researchers believe it to be useful for reducing stress. Additionally, meditation enables you to acquire practical techniques for lowering stress when it arises in daily life.

Pranayama, or breathing exercises, teaches you how to calm down, control your breathing, and breathe deeply. This assists in calming your body and mind and reducing tension. Additionally, breathing exercises can improve the quality of your sleep and promote mindfulness.

When you wish to concentrate on relaxation throughout the day or during your yoga practise, you might practise breathing exercises. These methods can also be helpful when confronted with uncomfortable feelings or challenging circumstances.

A few popular types of pranayama include:-

  • alternate nostril breathing (nadi shodhana)
  • ujjayi breathing
  • breath of fire (kapalabhati)
  • lion’s breath (simhasana)
  • sitali breath
  • humming bee breath (bhramari)

Some useful Yoga poses for stress relief

Cat - Cow Pose

You can release stress and quiet your thoughts while doing this pose by synchronising your breathing with your movements. Each movement should be guided by your breath.

  • Start off in on a tabletop  position.
  • Put your knees below your hips and your wrists beneath your shoulders.
  • Turn your head to look up as you inhale and let your belly drift towards your mat as you arch your back. It's the cow pose.
  • Draw your chin in towards your chest and bend your spine upwards like a cat as you exhale.
  • For a minute, alternate between these two postures.

Child’s Pose 

The child's  pose position promotes energy restoration and an internal focus. It also promotes both physical and mental relaxation.

  • Put a cushion under your forehead, torso, or thighs for added support.
  • Kneel down and spread your knees slightly apart or together.
  • Retain your heels and recline.
  • Fold forward, hinge at the hips, and place your forehead on the mat.
  • Put your arms out in front of you or by your sides.
  • Allow your torso to sink into your thighs..
  • Focus on relaxing your body while taking deep breaths.
  • Hold for up to 5 minutes, maintain this posture.

    Legs-Up-the-Wall Pose 

    Legs-Up-the-Wall Pose promotes lymph flow and circulation while offering intense relaxation.

    • Put your body as close to the wall as you can while sitting on the floor facing the wall.
    • On your back, stand with your legs straight up the wall.
    • A few inches away from the wall or right next to it, place your hips.
    • Put your hands on your abdomen and your chest, or place your arms by your side.
    • For up to 15 minutes, maintain this posture.

    Corpse Pose 

    While performing this pose, concentrate on taking deep breaths to help you relax and unwind.

    • Your feet should be just broader than your hips as you lay flat on your back.
    • Your toes should be free to spread out to the sides.
    • Put your arms in a 45-degree angle adjacent to your torso.
    • Align your spine with your shoulders, head, and neck.
    • Take a few long breaths and relax your body completely.
    • Hold this position for 10 to 20 minutes.

    Yoga meditation for stress relief

    Sitting on a chair or lying on the ground are examples of meditation positions. You can also meditate while standing, moving, or lying down.

    Try out a couple different meditation techniques on your own or look for a teacher who can help you establish a disciplined, regular programme. Once you've developed a meditation practise, stay with it for a while rather than frequently altering it.

    Yoga nidra, also referred to as yogic sleep, is a guided meditation that you can practise alone or with an instructor by yourself or through a recording. It encourages complete relaxation, reduces stress, and improves sleep.

    When you want to spend time practising yoga but are too exhausted to engage in an asana (moving through poses) or sitting meditation practise, yoga nidra is a wonderful alternative.

    Concluding thoughts

    Stress is overwhelming. Getting into a regular yoga or meditation routine will help you regain control and reduce your tension. Results are frequently undetectable. You'll notice modest changes in your mood that build up to significant gains in life quality.

    Exercises like yoga, meditation, and breathing techniques are fantastic for lowering stress levels, recharging your batteries, and improving your general wellbeing. Take pleasure in learning which methods and practises will benefit you the most.

    We all experience more stress than is healthy.  Yoga is certainly one strategy for decreasing stress in the body. Explore our Yoga range from mats to carrying bags and a whole lot more.

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