Yoga for stress relief  

Yoga is a comfortable form of exercise that does not stress or strained the individual. One of its major factors is the treatment of depression or mental issue is with the help of Pranayama and meditation. However if you are under any form of medication from a medical practitioner, yoga must be performed in consultation with your doctor. Almost all forms of yogasana help in dealing with the root cause of depression by toning up the central nervous system, stimulating the back circulation in the body, promoting and boosting concentration in the mind and energizing the physical and mental self. Deep meditation techniques are highly advisable in order to combat depression and anxious feelings. A daily yoga session comprising 30 minutes of meditation and at least 25 minutes of yogasanas can help to boost the circulation of blood, which then shuns the feelings of lethargy and depression.                                    


 Stress is the body’s reaction to a change that requires a physical, mental or emotional adjustment or response.


 Causes of work stress include:

  • Being unhappy in your job
  • Having a heavy workload or too much responsibility
  • Working long hours
  • Having poor management, unclear expectations of your work, or no say in the decision-making process
  • Working under dangerous conditions
  • Being insecure about your chance for advancement or risk of termination
  • Having to give speeches in front of colleagues
  • Facing discrimination or harassment at work, especially if your company isn’t supportive

Life stresses can also have a big impact. Examples of life stresses are:

  • The death of a loved one
  • Divorce
  • Loss of a job
  • Increase in financial obligations
  • Getting married
  • Moving to a new home
  • Chronic illness or injury
  • Emotional problems (depression, anxiety, anger, grief, guilt, low self-esteem)
  • Taking care of an elderly or sick family member
  • Traumatic event, such as a natural disaster, theft, rape, or violence against you or a loved one.


Emotional symptoms of stress include:

  • Becoming easily agitated, frustrated, and moody
  • Feeling overwhelmed, like you are losing control or need to take control
  • Having difficulty relaxing and quieting your mind
  • Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
  • Avoiding others

Physical symptoms of stress include:

  • Low energy
  • Headaches
  • Upset stomach, including diarrhea, constipation, and nausea
  • Aches, pains, and tense muscles
  • Chestpain and rapid heartbeat
  • Insomnia
  • Frequent colds and infections
  • Loss of sexual desire and/or ability
  • Nervousness and shaking, ringing in theear, cold or sweaty hands and feet
  • Dry mouth and difficulty swallowing
  • Clenched jaw and grinding teeth

Cognitive symptoms of stress include:

  • Constant worrying
  • Racing thoughts
  • Forgetfulness and disorganization
  • Inability to focus
  • Poor judgment
  • Being pessimistic or seeing only the negative side

Behavioral symptoms of stress include:

  • Changes in appetite — either not eating or eating too much
  • Procrastinating and avoiding responsibilities
  • Increased use of alcohol, drugs, or cigarettes
  • Exhibiting more nervous behaviors, such asnail bitting, fidgeting, and pacing.

What Are the Consequences of Long-Term Stress?

A little stress every now and then is not something to be concerned about. Ongoing, chronic stress, however, can cause or exacerbate many serious health problems, including:                           

Mental health problems, such as depression, anxiety, and personality disorders

Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke

Obesity and other eating disorders

Menstrual problems

Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in both men and women

Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss

Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon.

Complications of stress

  • Chronic pain
  • Heart disease
  • High blood pressure
  • Allergies
  • Diabetes
  • Migraine
  • Asthma
  • Menstrual troubles
  • Irritable bowel syndrome
  • Psoriasis
  • Sty
  • Muscle Spasms
  • Headache
  • Rosacea
  • Genital Herpes in Women
  • Hypothyroidism
  • Anxiety
  • Hair Loss
  • Panic Attacks
  • Mitral Valve Prolapse (MVP)
  • Alcoholism
  • Indigestion (Dyspepsia, Upset Stomach)
  • Depression
  • Fibromyalgia
  • Cluster Headaches
  • Drug Abuse
  • Sleep Paralysis
  • Abnormal Heart Rhythms (Heart Rhythm Disorders)
  • Chronic Fatigue Syndrome
  • Myofascial Pain Syndrome
  • Dissociative Identity Disorder
  • Head and Neck Cancer
  • Posttraumatic Stress Disorder
  • Grief: Loss of a Loved One
  • Teeth Grinding (Bruxism)
  • Alzheimer’s Disease
  • Borderline Personality Disorder
  • Adult ADHD (Attention Deficit Hyperactivity Disorder)
  • Stiff-Person Syndrome
  • Narcolepsy
  • Insomnia
  • Separation Anxiety
  • Cyclic Vomiting Syndrome (CVS)
  • Dysthymia
  • Bipolar Disorder in Children and Teens
  • Sleepwalking
  • Sexual Problems (Sex) in Women
  • Pregnancy Symptoms (Am I Pregnant?)
  • Mental Health
  • Phobias
  • Bullying

How to get rid of stress?

  1. Do morning walk regularly.
  2. Do Yoga, Meditation and Relaxation.
  3. Give weightage to laughter therapy.
  4. Take sound sleep.
  5. Try to develop a hobby in the form of sports, movie, entertainment, etc.
  6. Follow optimistic and discourage pessimistic views.
  7. Maintain a good rapport with your family.
  8. Give more Weightage to fibrous and healthy diet, avoid junk foods.
  9. Take more and More fruits and Juices
  10. Try to find yourself how to rejuvenate.


Yogic cure:

         [1]Shatkarma                                       {Purificatory techniques}

{a} kunjal                                    {volitional stomach wash }

{b} sutra neti                             { Nose-wash by string }

{c} jala neti                                {Nose wash water}

{d} Kapal bhati                        {Lungs and brain wash by breathing}

 [2]Yogasanas:-                                                       {Posture}

{a} Paschimottanasana                           {Posteriar  stretch }

{b} Shavasana                                            {Corpse }

{c} Halasana                                               {Plough}

{d} Supta-vajrasana                                 {Lying adamantine}

{e} Shalbhasana                                        {Locust}

{f} Matsyendrasana                                 {Spinal twist}

{g} Bhujangasana                                     {Cobra}

{h} Shirsasana                                          {Head stand}

{i}  Dhanurasana                                      {Bow}

{j}  Ustrasana                                            {Camel}

{k} Padmasana                                         {Lotus}

{l}  Akarna dhanurasana                       {Strung bow}

{m} Sarvangasana                                  {Shoulder stand}

{n} Matsyasana                                      {Fish}

{o}  Pad-hastasana                                {Hand posture }

{p} Trikonasana                                     {Triple}

{q} Pawan-Muktasana                          {Wind relese Posture}

{r} Sinhasana                                           {Lion}

{s} Ardha Chakrasana

 [3] Pranayama                          {Body-mind energizing breathing practice}

{a} Kapalbhati                          {Lungs & brain wash by breathing}

{b} Anulome vilome               {Alternate nostrilar pranayama }

{c} Bhastrika                             {Bellows pranayama }

{d} Ujjayi                                    {Hissing pranayama

     [4] Bandhas:-                                   {Bands}

{a}Maha bandh

{b} Uddiyana  bandh                     {Abdominal lock}

{c} Moola  bandh                            {Anal lock}

[5]Mudra:-                                                       {Finger –posture}

{a}  Vayu Mudra

[6] Dhayan                                                                {Meditation}

     Om Chanting


 [7] Yogic diet:-

Your diet should also Sattvic (light and predominantly vegetarian), easily digestible, containing plenty of fruit and salads. You must also drink plenty of fluids by way of water, fruit and vegetable juices, all of which help cool the brain and nerves. Also have plenty of curd and buttermilk but avoid milk and milk products such as butter and cheeses. Similarly, stay away from spicy foods, fast / junk foods, confectionery products, cigarettes and alcohol; any and every sort of intoxication, in fact, even wines. Above all, you should keep a cool head at all times and stop worrying about what might not be.

Scientific Explanation:-                               

Stress relief through Yoga Asana-

Stretching muscles and ligaments
Stretching has beneficial effects on the body. Stretching muscles and ligaments results to increase in blood supply to the muscles, ligaments and relax them by alleviating tension and stress, pressure in the nerves of that area.

Stress relief through Deep breathing (pranayama)
During retaining the yoga posture breathes is slow and deep. This increases the oxygen and prana supply to the target organ or gland. It reduces stress and anxiety.

Stress relief through Concentration and meditation
During slowly and deeply breathing the attention is focused on the target organ or gland. This brings the mind into play, and greatly increases the circulation and prana supply to the organ or gland.
Regular Yoga practice daily helps to regulate the breath and relax the body by gently releasing tension from the large muscle groups, flushing all parts of the body and brain with fresh blood, oxygen, and other nutrients, and increasing feelings of well-being.

Overall asana, pranayama and meditation clear all depression and rejuvenate the life.

Home remedies:-

  • Add 1/3 cup ginger and 1/3 cup baking soda to a hot bath for relaxation.
  • Rub little brahmi oil or castor oil on the soles of your feet at bedtime.
  • Drink a tea made from sage leaves sweetened with honey.
  • Chew 10-12 leaves of basil (tulsi) leaves twice a day.

Yogi Yoganand