5 Yogasanas for Stress management

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Yoga is a broad topic which holds many aspects; such as pranayama, asanas etc. It was discovered approximately 5000 years ago in India itself. Yoga is one of the main factor which was responsible for longevity and good-health of ancestors. They used to live Upton 120-140 and in a fit way. Today’s graph is just opposite to earlier one. Today most of the people gets sick and afflicted, on 50-60 age only; and the longevity hardly continues till 100! One of the basic cause of health depletion is “Stress”.

The condition of irritation, uncontrollable anger, mood swinging, depression, anxiety, tension and headache; all are the symptoms of Stress. Today most of us are seen worried with irregular faces; all of us are worried and tensed about something. Some are due to their career, some for jobs, some for family status, some due to poverty and so on. Stress is known as a silent killer which has no physical signs but is very bad one. Here, we will be talking about what is Stress, its causes and how to curb it using some simpler Yogasanas-

What is Stress?

Stress problem and its management
Stress problem and its management

The term implies any condition that harms the body or damages or causes the death of few or many cells. According to medical science, daily our body looses several cells and this thing is updated with the formation of new cells. In the case of stress, there is huge depletion of cells and formation remains slow. This gives rise to many unwanted diseases and disorders too. According to Dr. Hans Selye, a great medical genius and noted world authority on stress, has described stress as “a state manifested by a specific syndrome which consists of all the non-specifically induced changes within a biological system.”

Causes of Stress-

There are numerous causes for Stress; it can be both outside the body and within, some of them are listed below;

  • Loud noises, blinding lights, extreme heat or cold many also lead to stress.
  • Some radiations if present in higher amount like X-rays, radiations etc may also lead to stress.
  • Chemicals, drugs, toxic substances, inadequate nutrition, pain etc may also lead to chronic stress.
  • A feeling of hate, envy, fear, jealousy etc are also the major reasons for Stress.

Now, lets proceed to the section of Yogasanas. Here we will learn how to manage stress using Yoga asanas. This is the natural way of healing and implies with body movement and breathing processes only. We will be describing 5 Yogasanas and its steps which will help a lot-

5 Yogasanas for Stress Management:-

1.  Shavasana:-

Shavasana Yoga pose
Shavasana Yoga pose

Shavasana also called “Corpse pose” is made from the Hindi word; Shava which means ‘a corpse’. In this pose your body will look simply lifeless and lying. This pose is meant for the cure in Stress because of its ‘Complete Relaxation therapy’. It makes your mind and body both relaxed.

Steps for Shavasana-

  • Lie on the back, with arms at the sides, legs stretched out and slightly apart.
  • Close the eyes and breathe slowly and deeply.
  • Gradually release each part and muscle of the body; let your mind and body completely relax.
  • It should seem as though one can no longer feel the body.
  • Try to forget all the external things and the things which makes you sad.
  • In a rhythm, go on inhale and exhale process.
  • While performing this, one should feel as the whole brain is emptied and positive thoughts are entering your mind.

2. Marjariasana:-

Cat pose for Stress control
Cat pose for Stress control

Marjariasana is also called ‘Cat pose’. It is also ascended by the cow pose too. It is one of the most important asana performed in the case of ‘stress management’. You body will resemble the pose of cat here.

Steps for Marjariasana-

  • Build a pose like a cat-like sitting in hands and legs and stretching your hips and waist backwards.
  • Arms should be perpendicular to the ground and hand should be flat to on a ground. Look straight, while inhaling raise your head back and push your navel downwards.
  • Hold this cat position and take a deep breath.
  • As you exhale curl your head inward and press the middle of your back towards the ceiling, rounding your spine upward.
  • Hold this position for some seconds before you come to table like stage. Continue for 5 to 6 times.

3. Garudasana:-

Eagle pose for Stress management
Eagle pose for Stress management

Garuda is a Hindi word which means ‘eagle or vulture’. It is the Yoga pose which is medium in toughness and is highly recommended and beneficial in stress control. In this your body will resemble a high flying bird like eagle or vulture. In case of chronic stress, it should be performed with full dedication.

Steps for Garudasana-

  • Begin in mountain pose or Parvatasana.
  • Inhale when raising the arms up to shoulder level with palms facing up, your arms and shoulder should be relaxed.
  • Cross left arm over the right so that the elbows rest on top of each other.
  • Bend your elbows, wrapping our forearms around each other with palms facing each other. Your fingers should point to the ceiling. If the palms do not touch, keeps one palm resting against the other wrist or forearm.
  • Slightly bend the knees and shift your body weight to the other leg.
  • Cross right leg over the left just above the knee.
  • Place the right foot behind your left lower leg and hook the foot over the left calf or ankle. If you are unable to reach the left calf, place the right foot next to left lower leg.
  • The crown of your head should be pointed toward the ceiling and look straight ahead. Imagine the spine running straight through the body.
  • Remain in this pose for 30 to 60 seconds and then come back to mountain pose.
  • It can be performed 3-4 times; or as per your efficiency.

4. Setu Bandha Sarvangasana-

Yoga (Bridge Pose)
Yoga (Bridge Pose)

It is also called “bridge pose”. It i good cure for anxiety, stress, mental disturbances and similar other problems. In the beginning, this pose is quite difficult to perform but gets easier with the regular practice. Body parts such as back, limbs and the waist is also cured. It provides you mental peace and helps to combat stress-

Steps for Setu Bandha Sarvangasana-

  • Lie on your back with your knees bent and feet on the floor and extend your arms along the floor, palms flat.
  • Press your feet and arms firmly into the floor; exhale as you lift your hips toward the ceiling.
  • Draw your tail bone toward your pubic bone, holding your buttocks off the floor. Do not squeeze your glutes or flex your buttocks.
  • Roll your shoulders back and underneath your body.
  • Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat. Reach your knuckles toward your heels.
  • Keep your thighs and feet parallel ; keep in mind not roll to the outer edges of your feet or let your knees drop together. Press your weight evenly across all four corners of both feet. Lengthen your tail-bone toward the backs of your knees.
  • Hold for up to one minute. To release, unclasp your hands and place them palms-down alongside your body. Exhale as you slowly roll your spine along the floor, vertebra by vertebra.

5. Balasana-

Balasana Child pose
Balasana Child pose

Balasana also called ‘Child’s pose’ is also a good cure for stress and anxiety types of problems. It is made from two Hindi words ‘Bal’ which means child; and ‘asana’ which means ‘pose or posture’.In this the body gets into the shape of a new-born baby or matured foetus in womb. It makes the body flexible and the muscles of thighs, legs and hands gets toned up. Now, lets see how to do this yogasana.

Steps for Balasana-

  • Kneel on the floor; sit on your heels and touch the big toes.
  • Separate your knees as wide as you can.
  • Exhale and lay your torso down between your thighs.
  • Lay your hands on the flood alongside your torso. Release the fronts of your shoulders towards the floor.
  • It is the resting pose. Stay in the pose for 1-3 minutes.

Tips to curb stress:-

These asanas are of no use if you are not present with a smile on face and with dedicative mind. You should feel positive, so that everything goes on positive. Daily morning, get a glimpse of tender and small plants; you will fell alive and happy. Walking barefoot on green grass, listening to spiritual chants at morning, walking barefooted in home as the process of earthing absorbs all the negative energies; all are the simpler things but works really well.

Guys, problems and disturbances are common in everyone’s life; but the succeeder is one who faces all the situations with smile. In Bhagwad Gita, it is also written; the person who faces grief and joy in a same manner and the condition as well as the mental state remains the same in both the cases; the person can be said as the matured and noble one. Stay positive with your thoughts and see how your actions and their result also starts getting positive.


  1. sridam goldar October 13, 2015
  2. Prashant desai October 19, 2015
    • Avatar of Shalini Jaiswal Shalini Jaiswal October 19, 2015

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