What is stress:- Stress is defined as “a state of psychological and physiological imbalance resulting from the disparity between situational demand and the individual's ability and motivation to meet those needs.”
PROBLEMS WITH STRESSED PERSON:- Depression and anxiety
Pain of any kind
Sleep problems
Autoimmune diseases
Digestive problems
Skin conditions, such as eczema
Heart disease
Weight problems
Reproductive issues
Thinking and memory problems
STRESS MANAGEMENT:-
USEFUL YOGAS FOR STRESS OUT:-Yoga is a practice, not a competition. Start where you are and proceed with caution. To avoid injury, listen to your body and don’t push further than feels good.
1.Anjali Mudra (Salutation Seal) See photo above.
Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness. Most of the time we perform it with our hands in the center of our heart chakra. This represents the balance and harmony between the right and left side reunited on our center. This balance can be not only physical but also mental and emotional, and the idea is to bring us to the center to prepare ourselves for meditation and contemplation. Start this sequence by practicing this mudra while seated in a comfortable cross-legged position with your eyes closed.
2 Sukhasana:- Easy Pose has some great benefits in addition to promoting groundedness and inner calm, such as: opens your hips, lengthens your spine, amplifies the state of serenity, tranquility, and eliminates anxiety, relieves physical and mental exhaustion and tiredness. Focus on your breath in this pose and sit still with a straight spine for at least 60 seconds.
3.Marjaryasana (Cat Pose)
This pose provides a gentle massage to the spine and belly organs while acting as a powerful stress buster. This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa. Marjaryasana also benefits overall health by stimulating the digestive tract and spinal fluid. For proper alignment place wrists directly under the shoulders and knees under the hips.
4.Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine. This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa. In addition to relieving stress and calming the mind, this pose also: massages and stimulates organs in the belly, like the kidneys and adrenal glands, and creates emotional balance. For proper alignment place wrists directly under the shoulders and knees under the hips.
5.Uttana Shishosana (Extended Puppy Pose)
This pose is a cross between Child’s Pose and Downward Facing Dog. It lengthens the spine and calms the mind and invigorates the body. This pose also relieves symptoms of chronic stress, tension, and insomnia.
6.Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind. Seated Forward Bend is a basic yet challenging pose with several benefits in addition to relieving stress and anxiety. Additional benefits include: stretches the hamstrings, spine, and lower back, improves digestion, relieves symptoms of PMS and menopause, reduces fatigue, stimulates the liver, kidneys, ovaries, and uterus. Keep the feet flexed and lower your forehead toward your knees.
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist. This pose calms the brain and helps relieve mild depression anxiety, fatigue, headache, menstrual discomfort and insomnia. You can do this pose with both arms reaching for the extended foot, or by rotating your torso sideways and extending the outer arm over your head.
8.Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body. Headstand can help ease anxiety by reversing the blood flow and forcing you to focus on the breath and the body in the present moment. This pose also gives the heart a rest by saving it from pumping blood back up from your lower body, as it has to do when you are standing.
This pose can be practiced against a wall if you are a beginner. Make sure the weight is resting on your forearms and shoulders rather than your head and neck. Proper alignment in this pose would allow a piece of paper to slip through your head and the mat.
Each of these stress-relieving tips can get you from OMG to om in less than 15 minutes.
Meditate. A few minutes of practice per day can help ease anxiety. ...
Breathe Deeply. Take a 5-minute break and focus on your breathing. ...
Be Present. Slow down. ...
Reach Out. ...
Tune In to Your Body.
Activities:- Try to find an activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities that use repetitive movements of large muscle groups, such as walking or jogging, can be particularly stress relieving.