Yoga Asanas to Reduce Stress and Anxiety

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Yoga and fighting stress
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Introduction
When you become aware of a threat, the
sympathetic nervous system takes over and kicks
into a flight or fight response. The muscles
become tense, the heartbeat becomes rapid,
breathing becomes fast and the blood flows away
from the internal organs towards the muscles of
the upper and lower limbs.
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What is stress?

• But in small dose stress can help us in
  performing under pressure and motivate us to do
  the best.
• Stress is a dynamic process of interaction
  between a person and his life. It can affect an
  individuals health, work performance and
  relationship with the friends and family members.

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Job Stress
Job stress may also lead to poor health and thus
we can say that stress is a silent killer and
prolonged exposure of it can cause harmful
effects on psychological, physical and behavioral
aspects.
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Negative Effects of Stress

• Effects on the body
• Fatigue
• Muscle pain
• Headache
• Diabetes
• Ulcers
• Weak immunity
• Heart related problems
• High BP

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Negative Effects of Stress
Effects on the mood 1.Restlessness 2.Anxiety 3.La
ck of concentration power 4.Anger 5.Depression
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Yoga

• Yoga practice was originated in India as a part
  of Ayurveda and has been implemented to alleviate
  both physical as well as mental ailments which
  include chronic pain, bronchitis, menopause etc.
• This is mainly designed to bring a balance
  between the physical, mental, emotional and
  spiritual dimensions.

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8 Limbs Of Yoga

• Yama (Universal ethics)
• Niyama (Individual ethics)
• Asana (Physical postures)
• Pranayama (Breathing control)
• Pratyahara (Senses control)
• Dharana (Concentration)
• Dhyana (Meditation)
• Samadhi (Bliss)

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Benefits of Yoga In Stress

• Several research evidence have shown that various
  yoga techniques can improve the physical as well
  as mental health and alleviate stress through the
  regulation of hypothalamic-pituitary-adrenal
  axis.
• It also significantly decreases the heart rate
  and systolic as well as diastolic blood pressure.

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Effect of Yoga on The Positive Health

• Yoga has recently been found beneficial to reduce
  the blood glucose levels in the individuals who
  are suffering from diabetes and other chronic
  health conditions.
• It is very effective in relieving symptoms
  related to mental illness which includes anxiety,
  depression, schizophrenia, obsessive compulsive
  disorder, etc.

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Asanas For Reducing Stress
There are several poses or Asanas in yoga that
have an effect on the stress which means that
there are various ways that can minimize the
stress through yoga. Yoga lifts up the mood,
increases the mindfulness and acts as an
effective stress reliever. Check out these poses.
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Standing forward (Uttanasana)

• Uttanasana helps the busy mind to balance the
  nervous system and promotes the feeling of peace.
  It also helps to balance the sacral chakra which
  when over-stimulated contributes to the
  fluctuation in the emotions.
• It is contraindicated in back pain, high blood
  pressure and glaucoma.

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Thunderbolt pose (Vajrasana)

• Thunderbolt pose has an incredible calming effect
  on the body and the mind. It will help to reduce
  the stress and tension.
• It is contraindicated in injured knee or ankle
  ligaments, arthritis hernia, ulcers and calf
  injury.

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Childs pose (Balasana)

• Childs pose provides strength to the lower back
  area, improves the digestive fire, calms the mind
  and enhances the blood circulation.
• It is contraindicated in high or low blood
  pressure and injuries in the ankles or knees.
  Stomach and bowels should be empty otherwise you
  may feel discomfort.

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About Planet Ayurveda

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• Krishna Herbal Company is an ISO 90012008
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• Planet Ayurveda has distributors in various
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Our Experts
DR. MEENAKSHI CHAUHAN, BAMS - GOLD MEDALIST,
MD (ALT. MED.)
DR. VIKRAM CHAUHAN, BAMS, MD (AYURVEDA)
DR. MADAN GULATI, BAMS - GOLD MEDALIST, MD
(AYURVEDA)
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