yoga asanas to reduce stress-relie

10 Sequence Yoga Asanas to Reduce Stress and Anxiety

The year 2020 had surprised us with so many ups and downs. Many people lost their livelihood, jobs, and business because of covid-19. It resulted in a high level of stress within the general masses. According to the research by ICICI Lombard General Insurance, 74 percent of females and 80 percent of males live under stress because of work overload and insufficient rest. For this, we must build our inner peace to fight stress, anxiety, or physical tension. Including yoga in your lifestyle is one of the best changes to travel into your soul and find inner peace.

Although, people are a lot searching for different ways such as, calming teas, therapies, spa treatments, different kinds of massages to beat stress. Above all the best way of reducing stress is yoga and exercise(find yourself). Let’s rise and live stress-free with some best yoga asanas to reduce stress and anxiety. 

How does Yoga help in Releasing Stress? 

As we all know that stress and anxiety are like a tumor which consumed all of your energy. Lack of energy in our body makes you impossible; you can’t even do your daily stuff. It’s like being stuck in semi-panic mode. Yoga is like a tool to cope. When your inner peace is missing then you need to tune your body, mind, and soul. Hence, yoga and meditation is the best technique. Practicing yoga lowers down your blood pressure and relieves symptoms of depression and anxiety. Not only this, if you continue your yoga practise it will also help to release physical tension and maintain your body toned. Hence, makes you more confident and powerful with inner peace of mind.

Easy Yoga Asanas to Reduce Stress and Anxiety

To get peace in your soul take you must include yoga practices in your daily habits. Inhabiting yoga in our lifestyle will help reduce stress, lower the heart rate, lower blood pressure, mental disciplines. However, helps in achieve peacefulness of body and mind. Follow them in the discussed sequence.

1. Easy pose (Sukh-asana)

Sukhasana help lengthen your spine and open up your hip bones. This way you find calmness in your body. Not only this, but it also eliminates anxiety. Sukhasana reduces your mental and physical exhaustion.

Pose Duration

Hold the pose for 1 – 2 breathe or 5 min(For beginners)
In Practice increase the pose duration minute by minute for its effective results.

How to do Sukh-asana?

2. Seated Forward bend (Paschimottanasana)

Paschimottanasana is a most simple yoga poses and becomes simple after regular practices. The forward seat bend help stretches the muscles to reduce the physical tension including calming down the brain and cure mild depression. Other than that it has various health benefits like; relives menopause, high blood pressure, Therapeutic in infertility, etc.

Pose Duration

Start with pausing the pose for 30 seconds(For beginners).
In Practice increase the pose duration minute by minute for its effective results.

How to do Paschimottanasana?

3. Cat pose (Marjari-asana)

Marjariasana yoga posture introduced with the fusion of two that stretch and warm-up of the spine. It powers up your brain cells and improves focus and coordination. Hence, it is directly beneficial for your mental stability. This kind of pose stretches down the body in a manner that relieves your back pain, stress, and anxiety and calms you down. Also, it helps in regulating your blood circulation between the vertebrae of the spine.

Pose Duration

Maintain the pose for at least 5-10 seconds(minimal time) and the same duration while in the arch posture.

How to do Marjari-asana?

4. Camel pose (Ustar-asana)

Ustar-asana poses your body in a manner that synchronizes your blood circulation in a good manner that means a better supply of oxygen, which can be healing for your mind and body. This yoga exercise is the best option for stress relief and anxiety issues.

Pose Duration

The pose should be hold for at least 5-10 seconds(minimal time).

How to do Ustra-asana?

5. Child pose (Balasana)

Balasana is very much beneficial for your lymphatic system and nervous system. A child poses also known as a relaxing pose. It stretches your thighs, hips, and ankles. Balasana is the best option when you search for yoga asanas to reduce stress as it calms down your mind and body by getting relief from back and neck pain.

Pose Duration

Start with pausing the pose for 30 seconds(For beginners).
In Practice increase the pose duration minute by minute for its effective results.

How to do Balasana?

6. Butterfly pose (Badhakonasana)

Badhakonasana or Cobler Pose is a simple and basic yoga posture that is very much known to every person. It stretches your inner thighs and groin. Always perform this pose by keeping your spine erect, which releases tension and calms down your body and mind together.

Pose Duration

Start the pose time from 1 minute and go for 3 to 5 minutes within the practice.

How to do Badhakonasana?

7. Thundervolt pose-(Vajrasana) with an eagle (Gurud-asana)

As you find that your body is getting stiff when you are stuck in a stress mode. This eagle posture creates a broad back by which all the stiffness of the shoulders gets eliminated and makes your body calm and stress-free.

Pose Duration

Vajrasanasanas focus on the inhale/exhale of the breathing and try to pause the pose for 30 seconds minimal.

How to do Vajrasan?

8. Happy Baby Pose (Ananda Balasana)

Like the name suggests. Ananda Balasana calm down your mind and body just like a baby. this asana helps in uplifting your mood, reduces stress levels, fatigue and improves sleep.

Pose Duration

Start with pausing the pose for 30 seconds(For beginners).
In Practice increase the pose duration minute by minute for its effective results. The most effective time of this asana is 60 seconds.

How to do Ananda Balasana?

9. Bridge pose (Setu bandh-asana)

Bridge pose also named as Setu bandh-asana improves the heart arteries by maintaining its blood circulation with a good supply of oxygen. When you find your heartbeats running in a proper ratio then all the body pain and stress gets dilutes within a seconds.

Pose Duration

Start with pausing the pose for 30 seconds(For beginners).
In Practice increase the pose duration minute by minute for its effective results. The most effective time of this asana is 60 seconds.

How to do Setu bandh-asana?

10. Corpse pose (Shavasana)

Shavasana(Shav means dead body), Lying down like a dead body is the It is most popular yoga pose when we talk about releasing stress. Apart from releasing stress it also helps in reducing anxiety levels and reducing depression symptoms. This shavasana is considered to be the closing pose to your yoga session.

Pose Duration

Basically, it is practiced for 5 to 10 minutes in ending yoga, but can be practiced for 20–30 minutes(most people use to sleep in this pose). This is how effective yoga asanas to reduce stress.

How to do Shavasana?

[Tip- While doing corpse pose you can meditate along with it. This way you recharge and relax your body in a good and easy way.]

Last words

I had tried to give you a list of 11 good yoga asanas to stress and anxiety and give your peace of mind and body. You need to perform all these asanas with 5 raps of each pose. Never forget to start your yoga session with Surya-namaskar, Alom-vilom(अनुलोम-विलोम प्राणायाम). If you go this way you find your body completely stress-free and flexible at the same time.

These yoga asanas will take a maximum of 30 minutes and give you complete relaxation. What say??

Giving only 30 minutes you can easily fight stress with healthy habits.

Always Stay Healthy and Happy!

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