Natural Blood Pressure Management Tips

Yoga for Sinus Relief: Top 5 Yoga Poses to Clear Congestion and Breathe Easy

Yoga for Sinus Relief Sinus congestion makes you feel stuffy, heavy and uncomfortable. While meds give temporary relief, yoga for the sinus can be a powerful natural way to reduce discomfort and make breathing easier. Yoga increases circulation, clears nasal passages and promotes deep breathing, which all contribute to sinus relief. In this post, we’ll look at how yoga for sinus can help with sinus relief and 5 yoga poses to help with sinus symptoms. Incorporating yoga into your daily routine can holistically support your respiratory health. How Does Yoga Help with Sinus Congestion? Yoga has been known to calm the body, reduce inflammation and boost circulation. For sinus congestion, these benefits play a big role in reducing the pressure and discomfort of clogged nasal passages. Here’s how yoga helps with sinus: Improves Circulation and Reduces Congestion Yoga poses that involve inversions or forward bends like Downward-Facing Dog or Forward Fold increase blood flow to the head and nasal passages. This increased circulation helps to reduce sinus congestion by allowing mucus to drain more effectively. When blood flow increases in these areas, the sinus tissues can heal faster, which is crucial when dealing with sinusitis or chronic sinus issues. Reduces Stress Stress is a major contributor to sinus issues. When you’re stressed, your body produces more cortisol, which can lead to inflammation and worsen sinus congestion. Yoga promotes deep relaxation through poses and breathwork which reduces stress hormones and brings calm. Relaxation also reduces tension in the head and face and gives relief from sinus pressure and headaches. Improves Respiratory Function One of the most powerful tools in yoga for sinus relief is pranayama or breath control. Breathing exercises like Nadi Shodhana (alternate nostril breathing) and Kapalabhati (skull-shining breath) increase lung capacity, clear blocked nasal passages and increase oxygen intake. With regular practice, these exercises improve respiratory efficiency and prevent sinus infections by keeping your nasal passages clear and healthy. Boosts Immune System Regular yoga for sinus practice boosts your immune system, which can prevent frequent sinus infections. Yoga stimulates the parasympathetic nervous system, enhancing your body’s natural healing ability. This includes helping your lymphatic system function better, draining mucus and flushing out toxins. A stronger immune system means less chance of sinusitis coming back, and when it does, your body is better equipped to fight it off. Balances Energy and Opens the Sinuses Some yoga poses stimulate the energy channels in the body and balance your physical and mental state. In yoga philosophy, sinus congestion can sometimes be seen as blocked energy. Poses like Fish Pose or Bridge Pose gently open the chest and throat and allow energy to flow and reduce blockage in the nasal passages. This balanced energy creates a holistic healing environment for sinus relief. Considering yoga for sinus? You have open doors to find the right answers. Flexify Me brings powerful remedies to manage sinus with the help of expert yoga practitioners and physiotherapists. join us for demo of online yoga sessions soon and get started! 5 Best Yoga Poses for Sinus Relief When you have sinus congestion, the right yoga for sinus poses can drastically help your condition and daily life. Here are 5 yoga poses for sinus relief that will open up your airways and improve breathing: 1. Bridge Pose (Setu Bandhasana) Bridge Pose is great for circulation and opening up your chest and sinuses to relieve sinus congestion. How to practice: Why it helps: Bridge Pose yoga for sinus opens the chest and improves circulation, which can help alleviate sinus pressure and promote clearer breathing. 2. Plow Pose (Halasana) The is another inversion pose that brings the head below the heart and helps to drain mucus from the sinuses and clear nasal passages. How to practice: Why it helps: Plow Pose is great for circulation to the head, which can clear blocked sinuses and relieve congestion. 3. Camel Pose (Ustrasana) Camel pose opens up the chest and throat, promotes deep breathing and reduces sinus pressure. It’s also a great heart-opening pose. How to practice: Why it helps: Camel Pose yoga for sinus encourages chest expansion, which helps with breathing and reduces sinus congestion by opening up the airways. 4. Seated Forward Bend (Paschimottanasana) This forward bending yoga for sinus promotes relaxation, opens the nasal passages and offers relief from sinus pressure. How to practice: Why it helps: Seated Forward Bend calms the mind, reduces inflammation, clears blocked sinuses and gives relief. 5. Fish Pose (Matsyasana) Just like the Camel Pose, Fish Pose yoga for sinus stretches the chest and throat, opens up the respiratory system and relieves sinus pressure. How to practice: Why it helps: Fish Pose improves circulation, supports deep breathing and relieves sinus congestion. Breathing Exercises (Pranayama) for Sinus Relief In addition to yoga for sinus, pranayama breathing exercises can be extremely helpful in clearing sinuses and improving lung function. Here are two pranayama’s to add to your practice: Alternate Nostril Breathing (Nadi Shodhana) This one Alternate Nostril Breathing (Nadi Shodhana) helps balance the flow of breath through both nostrils, clears blockages and reduces sinus pressure. How to do it: Why it helps: This practice balances the breath through both nostrils, which can alleviate sinus pressure and promote relaxation. It also helps reduce stress and improve overall respiratory function. Ocean Breath (Ujjayi Pranayama) Ujjayi Pranayama calms the nervous system and encourages deep breathing, which can open up the nasal passages. How to do it: Why it helps: Ujjayi Pranayama encourages deep, calming breaths that open up the nasal passages. It also relaxes the mind and body, helping to reduce inflammation and congestion. Tips for Practicing Yoga for Sinus Relief When doing yoga for sinus relief, remember to: Include Breathwork (Pranayama) Pranayama is key to managing sinusitis, and you should make it a habit to practice daily or often. Techniques like alternate nostril breathing (Nadi Shodhana) or deep belly breathing (Dirga Pranayama) help open the airways, clearing the nasal passages and reducing inflammation. Stay Hydrated Stay hydrated before and

Chakrasana Pose (Wheel Pose) For a Healthy Living

Chakrasana pose or wheel pose is also known as Urdhva Dhanurasana, where urdhva means raised, and dhanur means bow collectively raised bow pose. It is an intricate pose involving an advanced backbend which opens up your chest, shoulders and hips. It is a high-spirited pose with profuse benefits that require a lot of flexibility, strength and stability. The pose belongs to the Hata Pradipika yoga asana series. It has many modified versions designed to cater to different flexibility levels, from beginner to advanced, which we will discuss further. In this blog, we will understand how to do Chakrasana. Besides that, we will learn about it’s benefits and different variations. How to do Chakrasana? Step-by-Step Guide This pose requires you to form a rainbow structure. However, you need to go by the pose stepwise. Let’s see how to do Chakrasana properly to get its benefits to the fullest. 1. Lie on your back with your knees bent and feet wide apart, flat on the floor, at a comfortable distance, such that your feet are accessible to your hands when extended. 2. Now, keep your arms by your side palm facing the floor. And prepare your body for the pose. 3. Slowly raise your arms extended to the ceiling, now bend your elbow, and flip your palms, placing them near your shoulder and your fingers pointing towards your feet. 4. Inhale as you press your palm and feet firmly onto the ground. Now, carefully lift your hip off the shoulder, keeping the crown of your head on the floor. 5. Exhale and lift your torso and hip slightly higher, straightening your arms and legs as much as possible and distributing your weight equally on your palms and feet. 6. Tilt your head as feasible without forcing. Try to be there for five breaths. 7. Now, gently come out of the pose by bringing your head to the neutral position and getting your upper and lower body onto the floor by bending your arms and knees. 8. Before repeating, relax your body in savasana(corpse pose) and then go for repetition or the next asana. By following the discussed steps precisely, you can see your overall health improve with progressive practice. Chakrasana Benefits You Should Know About Like any yoga asana, the urdhva dhanurasana has numerous advantages beyond just spine flexibility, so let’s discuss the benefits of Chakrasana. Improves Flexibility and Balance With the rigorous back bend and lengthening of the body, this pose helps improve spinal flexibility with regular practice. This pose involves muscle synchronisation of various muscles like arms, legs, core and back muscles which helps in improving coordination, translating into better balance. Improves Strength Engaging the core muscles, this wheel pose helps build strength in the arms, legs, shoulders and abdominal muscles. Practising this pose regularly contributes towards enhanced muscle endurance, a healthy spine and strong bone density. Improves Posture Like any other spine extension pose, Chakrasana also helps improve posture by encouraging proper spine alignment, which is countered by poor posture and prolonged sitting. Hence, it helps maintain the natural curve of your spine, which contributes to combating back pain. Organ Stimulation The wheel pose helps to stimulate abdominal organs, enhancing the digestion process by relieving issues like acidity, gas, bloating, and constipation, and enhancing the appetite. Apart from this, wheel pose is also known for stimulating the nervous system. Further, this asana is also known to be effective in reducing blood pressure and cholesterol, promoting cardiovascular health. Enhances Blood Flow The engagement of the entire body during this asana helps to provide rich oxygenated blood throughout the body from head to toe, encouraging blood flow. Proper blood flow helps in the overall improvement of body functions. As it improves blood flow, Chakrasana is also known for its beauty benefits like glowing skin and healthy hair because of enhanced blood flow in the scalp and face region. Boosts Mood The urdhva dhanurasana releases endorphins and serotonin, the neurotransmitters that promote relaxation and happiness. The Chakrasana helps overcome fear and constraints, leading to positivity and collectively striving for better mental and emotional health. A positive mind tends to resist anxiety and depression. Ready to try Chakrasana? Book a Free Demo of our Online Yoga classes and experience the difference. Sign Up Today and start your journey to a stronger, more flexible you Ardha Chakrasana Ardha Chakrasana is also popular as the half-wheel pose, which is a modified version of the Chakrasana specifically meant for beginners as the original pose requires a lot of elasticity and strength. Let’s check out the steps. 1. First, stand with your spine straight, arms by your side, and feet slightly wide apart, balancing your weight equally on both. 2. Breathe in and extend your arms to the ceiling, palms facing each other. Or you can also place your arms on your butt muscles. 3. Now, breathe out gently, bend backwards, and push your buttocks forward, stretching your lower abdomen. 4. Slowly try to drop your neck down with your chest facing the ceiling. 5. Try to stay in the position for 5-6 breaths. 6. Lastly, come back to the normal position. The Ardha Chakrasana is a starter-level yoga asana with a myriad of benefits, including strengthening the spine, shoulder, and chest, increasing stability, and fostering the mind by reducing stress and anxiety. Therefore, it can be called a complete package. Kati Chakrasana Kati Chakrasana also known as Standing Spinal Twist. It involves rotation of the waist which gives a good stretch to the spine and waist particularly. This pose strengthens muscles around the waist and spine. Here are the steps. 1. Stand straight vertically, with your feet hip-width apart, neck and shoulders aligned, and arm by your side. 2. Inhale while raising your arms in front, parallel to the ground, palms facing each other, and fingers spread wide. 3. Exhale and slowly turn your upper body towards your right side from your waist, maintaining the distance between your palms. 4. Try to maintain the position

How Vajrasana Benefits Your Body

The Vajrasana is one of the simplest yoga asanas and has a myriad of health benefits. This pose is also known as the diamond pose or thunderbolt pose in English. It is a seated yoga posture, often practiced in meditation. It is said that with consistent practice, this asana makes you as strong as a diamond. Hence, the name “Vajrasana” is derived from the Sanskrit word “vajra” which means diamond, and asana means pose. It is claimed that 5-7 minutes of diamond pose gives the same benefit as a long walk. The Vajrasana pose is also known to activate multiple chakras like the Manipuri chakra, the Sacral chakra, the Ajna chakra, and the Swadhisthana chakra, which helps our body to balance the energies for active, healthy, and spiritual well-being. How to do Vajrasana? Wondering how to do Vajrasana? No need to bother because this pose can be practised effortlessly with perfection, even as a beginner. It simply needs you to bend your knees and sit back on your leg, taking weight off your knees. This pose can be performed before or after meals, and there is no restriction for the time like other advanced poses of yoga. The Vajrasana Pose is a posture that has been esteemed as a foundation pose for meditation and breathing exercises in the yoga tradition. So, let’s check the poses in detail. This pose can be incorporated as a warm up session to prepare your body for more challenging yoga asanas. Vajrasana Benefits The diamond pose unveils a lot of aspects of health that would have been unknown to you until you practiced it. Here are some of the notable benefits of this pose. Aids Digestion The Vajrasana is well-known for improving digestion. Practicing this pose regularly will help you get rid of stomach-related issues like gas, bloating and acidity. Restricting the blood flow in the legs, stimulates the blood flow in the stomach, thus helping in better bowel movement while relieving constipation. Posture Correction Just like its other counterparts, the diamond pose also helps correct the body posture. As the pose involves straightening your back, it helps to counter the slouching of the body with proper alignment and encourages a straight spine. Alleviates Lower Back Pain By sitting in a diamond pose every day for a few minutes, you can observe a gradual decrease in your lower back pain. As this pose involves sitting on your heels with your back erect, it improves and strengthens your back muscles. The diamond pose is also known to relieve pain during sciatica. Improves Blood Flow Though it does not involve the full body, the diamond pose helps to promote blood circulation in the complete body. This allows the body to retain more oxygen through the free flow of the blood, especially in the lower parts of the body. Relieves Rheumatic Pain The diamond pose involves thighs, hips, ankles and foot muscles, so it helps relieve the stiffness in these areas and increases flexibility, resulting in reduced rheumatic pain in the lower body. The diamond pose also helps to strengthen the complete thigh muscles, including the hamstring, glutes and quadriceps. Keeps Sugar Levels and Hypertension in control The asanas in the diamond pose stimulate the complete gut area, including the liver, pancreas and intestines, thereby helping in optimal insulin production, and helping to control the blood sugar levels. This pose also helps to reduce stress, ultimately regulating blood pressure and lessening the risk of cardiovascular diseases. Strengthens Pelvic Floor By enhancing the blood circulation in the pelvic region, this pose helps to strengthen the pelvic floor muscles. It engages your bladder and strengthens it, which helps in urinary incontinence, a prevailing issue, especially in women. Calms the Nervous System Another prime aspect of the diamond pose is it helps to calm down your nervous system. With regular practice and mindful breathing, this pose tends to reduce stress, increase focus, promote relaxation, improve sleep and keep depression and anxiety at bay, helping you acquire a better quality of life. Helps in Weight Management By improving the digestion process and regulating bowel movement, the Vajrasana pose improves your metabolism, which, in contrast, has been found effective in reducing weight. You must try this yoga asana if you want to reduce weight without putting much effort into it. Combats Menstrual Cramps The thunderbolt pose has been beneficial in controlling the menstrual cramps in women with regular practice. The seated position helps to improve blood flow in the lower abdomen and pelvic area, relaxing the muscles and resulting in decreased pain and discomfort during the menstrual cycle. Experience the transformative power of Vajrasana with our expert guidance. Sign Up for our online yoga classes or Book a Free Demo today and embark on a journey to improved health and well-being Vajrasana Contradictions Though the Vajrasana pose is one of the easiest poses in yoga and can be performed by anyone, it has some deterrents! Here are the contradictions we should keep a note of before performing the posture. Knee Problem People with chronic knee problems like knee weakness or pain or suffering from arthritis should avoid doing the thunderbolt pose, as it can further elevate the discomfort or the pain. Also, if you have stiffness in the knee, it is better to avoid this pose. Ankle Problem Someone dealing with ankle pain or discomfort is not advised to proceed with the diamond pose as it puts the pressure of your weight on your foot, which worsens the problem. Intestinal Issues Although the diamond pose is known for combating intestinal issues, individuals with severe abdominal issues or hernia should perform this pose only under guidance as it can exaggerate the problem without supervision. Surgery You must avoid the Vajrasana in case of any kind of ankle or knee surgery. The sitting position creates tension in the knee and ankle area specifically which may result in complications. Pregnancy Though there is no restriction for pregnant women, it is still advisable to contact your

All You Need to Know About Paschimottanasana(seated forward bend pose)

Paschimottanasana, or seated forward bend pose, is a yoga pose known for its intense stretch of the complete back portion of your body, including your calf and hamstring. The Sanskrit name Paschimottanasana is formed by combining the words pashcim which means “west”, uttana means “intense stretch” and asana, which means “pose”mentioned in the studies (wikipedia). This pose helps to maintain spine elasticity, joint mobility and nervous system health, making you feel energetic. Paschimottanasana requires loads of patience, as achieving this pose is a little tricky and requires a lot of practice and time. But once you learn to do this seamlessly, then nothing can keep you from reaping its benefits. How to do Paschimottanasana The Paschimottanasana might look like a simple and easy asana, but actually, it’s not a pose that can be performed easily at a go, as the forward bends are very challenging for many. This asana requires you to sit in dandasana, which is sitting with both legs stretched forward, holding your toes while bending your back straight and your face into your knees. You can take the help of props like a bolster or a blanket roll if you are trying for the first time or have any back-related issues. This seated forward bend pose is believed to work on the Manipura chakra, which controls the body’s energy balance. Paschimottanasana Steps Now, let’s look at the various Paschimottanasana steps in detail. In case one has more time or as instructed by the trainer, one can repeat this pose two or three times. Other related benefits that this pose will also afford you when practised consistently include flexing and muscle building. Modified Version of Paschimottanasana An appealing aspect of yoga is that it caters to everyone, no matter what problem they have. Here, we will discuss some of the modifications in Paschimottanasana that can be done by anyone using props. Benefits of Paschimottanasana Having gone through the process of exercise and practice of this seated forward bend pose, let us take time to note the following benefits of Paschimottanasana. You will be amazed to know how one asana possesses the ability to combat numerous health problems, including mental health. Stretches the back and shoulder Paschimottanasana helps to stretch your entire back, including the upper, middle and lower back. Reducing stiffness and enhancing flexibility helps overcome any pain or discomfort in the back and the shoulder. It could be a boon for someone who is always hunching on the devices throughout the day. Relieves Hamstring Pain With regular practice, Paschimottanasana helps relieve hamstring pain, which has become prevalent today due to prolonged sitting on the job. Stretches in the hamstring through the forward bend increase the blood flow in the region, alleviating the pain and discomfort. Improves Posture This pose is well known for improving body posture, which has deteriorated due to arching on various devices. Regular stretching helps to strengthen the back muscles and encourages proper alignment of the spine to improve posture. Aids in Digestion The forward bend in this asana induces blood flow in the abdominal region, resulting in the stimulation of digestive organs, helping to improve digestion and eliminate toxins from the system. It also tackles other digestion issues like constipation, low appetite, and assimilation. Enhances Mental Health Just like other yoga poses, which do not restrict themselves only to physical fitness, the Paschimottanasana also helps enhance mental health. By practising regularly, one can experience a calm mind, which helps to get relief from issues like mild depression, stress and anxiety. In addition, it improves mood and promotes focus. Calms Nervous System This posture also calms the complete nervous system and brain by stimulating pranic energy in the body, leaving you feeling rejuvenated and refreshed from the inside throughout the day. Hence, helps in reducing stress and promotes relaxation. Improves Blood Circulation The Paschimottanasana improves the blood flow in the complete spine, which is an important part of our anatomy. It also improves blood circulation in the pelvic region, which helps to enhance its function and relieves menstruation and menopause symptoms in women. Tones Internal Organs The seated forward bend pose involving abdominal compression helps tone internal organs like the liver, kidney, intestine and pancreas. Ensuring proper functioning results in detoxification and boosts metabolism. Helps in Weight Management The Paschimottanasana helps reduce weight through regular practice. Being overweight or obese is one of the prevalent issues in modern times, so by practising this asana, one can reduce the extra belly fat and maintain a healthy weight. Improves Sleep Sleep is the most important thing when talking about healthy living, as many diseases are directly or indirectly linked to sleeplessness. The Paschimottanasana is considered highly effective in conditions like insomnia. By practising the Paschimottanasana, one can enhance their sleep quality, ultimately resulting in good health. Treats Infertility As this asana improves blood flow in the pelvic region, it treats issues related to reproductive organs, such as menstrual issues or menopause issues. Thus, helps in conditions like infertility or impotency. Ready to increase flexibility and reduce stress? Register Now for our online yoga classes and learn how to safely and effectively perform Paschimottanasana. Your first class is free! Paschimottanasana Contraindications Though this asana has numerous benefits that can completely transform your health over a period of time, there are certain contradictions or precautions that one needs to understand before getting into the practice. Let’s see what are the Paschimottanasana Contraindications. Severe pain or Injury If you are suffering from any injury or severe back pain, then it is advised not to practise the Paschimottanasana as it actively involves back muscles, which may cause elevation of pain or even worsen it in some cases. Even for people with conditions like chronic back pain, spondylosis slipped disc or acute stomach pain, it will not be a good venture as it can only contribute to aggravating the pain. Pregnancy For pregnant women, this pose is not recommended as it requires bending on the stomach, which is not

Manage High Blood Pressure with Simple Yoga Asanas

We all have heard of hypertension or high blood pressure. Around 1.28 billion adults aged between 30 and 79 years worldwide have high blood pressure, also known as hypertension. It is among the most common health conditions. While some people can understand they have it, many remain asymptomatic. Many people tend to ignore high blood pressure since it is a common condition. But, it is not the right thing to do. The problem, which seems very common to you, can lead to serious health conditions like heart attacks and strokes. As individuals, it is your responsibility to keep your health in check. By indulging in a healthy way of life, you can take a step forward in reducing the risk of such severe health conditions, caused due to high blood pressure. Besides making the right food choices, you can include yoga for high blood pressure in your daily routine. Yoga has a multitude of benefits and practicing yoga daily can cure many health hazards, including hypertension. There are various yoga poses for high blood pressure that impact the flexibility of the arteries and improve blood circulation in the body, thereby reducing hypertension. So, if you want to improve your life and reduce your hypertension, here are some yoga asanas that you can perform. 8 Yoga Poses For High Blood Pressure Below are some of the most effective yoga poses to reduce blood pressure. Shishuasana (Child’s Pose) This is one of the most basic yoga poses and also an effective one. You can take this pose as a warm-up pose or a resting pose for a back bend. This exercise is a great way to relax your neck, spine and shoulders. It is also a great yoga for high blood pressure. If you’re a beginner, then this is just the right yoga pose for you. To do this pose, you have to: Padmasana (Lotus Pose) The best cure for hypertension is to relax. And if you perform padmasana, you have found your way. This pose helps you calm your mind and nerves, thereby reducing blood pressure to a normal level. Following are the steps to do the lotus pose: Shavasana (Corpse Pose) Stress and anxiety are the highlighted causes of high blood pressure. It is thus important to keep your mind calm. Of course, life will throw various unforeseen circumstances, and your immediate response to them will be to freak out. But, if you start practising shavasana, you can see the change in yourself, gradually. This yoga pose is usually performed toward the end of all rigorous exercises, which will help you relax. Nobody can be more relaxed than a corpse, and that’s what this yoga pose resembles. Relaxing your mind while lying in a relaxed position is one of the best yoga techniques for hypertension. And Shavasana is all about that. You have to: Vajrasana (Diamond Pose) Vajrasan is a fundamental and effective pose that serves as a foundation for many other yoga poses. This pose helps improve sleep, reduce stress, control blood sugar levels and High Blood Pressure, strengthen muscles and manage hypertension. Following are the steps to practice vajrasana: Bhujangasan (Cobra Pose) Commonly known as cobra pose, bhujangasana promotes blood circulation throughout your body. If blood circulation is stable, blood pressure levels will also be normal, resulting in a lower chance of hypertension. Bhujangasana also helps to relax the facial muscles, back, neck, shoulders, hands and spine. To do bujangasana, you have to: Start lowering your blood pressure today! Begin your yoga journey with these simple asanas and experience the benefits firsthand. Dhanurasana (Bow Pose) Also known as the bow pose, dhanurasana is an extension of bhujangasana. This is an excellent pose for stretching the upper and lower body. One of the best yoga techniques for hypertension is stretching, which is exactly what dhanurasana offers. Furthermore, the yoga pose helps to build up muscles and ease international problems. Below are the steps to perform dhanurasana: Adho Mukha Svanasana (Downward-Facing Dog Pose) This may seem to be a complicated pose if you’re just starting with yoga. But, in high blood pressure yoga routines, this pose has been quite effective. You can improve balance and flexibility by practicing this yoga pose. At the same time, the pose improves heart and muscle functioning, thereby improving circulation and reducing blood pressure to a normal level. To do adho mukha svasana, you have to: Pranayama Pranayama is a widely-known breathing exercise in yoga. People perform pranayama to bring their breathing patterns under control. Pranayama helps to regulate the high blood pressure and other health concerns. This yoga pose can be classified into several categories including deep breathing, slow breathing, exhalation-focused breathing, quick breathing and forceful breathing. Each of these breathing exercises has its own benefits. But, the focus of all these breathing exercises is the same, i.e. to promote relaxation and serenity in both mind and body. To do pranayama, you need to: Conclusion To get relief from high blood pressure, you can consider practicing these yoga positions. While some of these positions are absolutely simple, others may seem a little complex initially. But with practice, you can master these moves and reap all their benefits.

Mountain Pose Yoga Steps and Benefits

Tadasana (Mountain Pose) Overview On the surface, Tadasana or Mountain Pose appears simple – just standing upright with feet parallel, arms at your sides. But this foundational yoga posture contains profound depth when practiced with precision and mindfulness. “From the outside, Mountain Pose looks extremely straightforward,” shares Stephany McMillan, founder of Rise and Flow Yoga. “Yet internally, one experiences an intricate dance of engaged muscles contrasted with areas of delicate softness and ease.” This interplay between effort and surrender is central to yoga’s meditative essence. Tadasana teaches you to embody the key principles of alignment, muscle engagement, and mindful presence that facilitate deeper mind-body connection in more advanced asanas. Recent research illuminates Tadasana’s wide-ranging benefits. A 2022 study found that consciously practicing Mountain Pose can significantly improve posture, core strength, and proprioceptive awareness. Regularly aligning the body in this integrated stance promotes balanced muscle engagement that counteracts the slumped, imbalanced patterns caused by prolonged sitting or technological device usage. Moreover, Tadasana‘s emphasis on grounding, breath awareness, and a soft inward gaze is proven to reduce stress and anxiety. The pose naturally cultivates a centered presence that allows the mind to settle. Many report feeling a sense of empowerment, stability, and confidence after holding this rooted yet uplifting posture. So while outwardly simple, consciously embodying Tadasana lays the foundation for your entire yoga practice – both on and off the mat. Sanskrit Tadasana (tah-DAHS-ah-nah) tada = mountain asana = seat; posture How to Do Mountain Pose To enter Tadasana, begin by standing with your feet hip-width apart, bases of the big toes touching and heels slightly separated. Distribute your weight evenly across all four corners of each foot as you root down through the feet and legs. Engage your thigh muscles to lift your kneecaps and avoid locking the knee joints. Gently tuck your tailbone towards the floor as you draw your lower abdomen inwards. This subtle inner lift helps elongate your spine into healthy extension. On an inhalation, raise your chest towards the ceiling as your shoulder blades glide down your back away from the ears. Imagine a gentle upward traction from the crown of your head that stacks each vertebra into healthy alignment. At the same time, allow your arms to relax with soft bend in the elbows, palms facing forward. Now bring your awareness to balancing effort with release. While still embodying vital muscle engagement, consciously soften areas of gripping or tension. Relax your facial muscles, jaw, tongue and the skin of your forehead and throat. Let your gaze settle in a soft, unfocused inward direction as you connect to your steady, smooth breath. In this awake yet surrendered presence, you experience the essence of Tadasana. Your foundation is firmly rooted yet your heart lifts upwards in a buoyant ascending flow. As you integrate the pose’s refined alignment with an open quality of ease, the present moment reveals its radiant tranquility. Beginners are encouraged to practice Tadasana frequently and patiently, allowing its deceptive simplicity to reveal profound insights into the art of wholehearted being. The Power of Mountain Pose While often overlooked as just a starting posture, Tadasana contains potent physical and energetic benefits that reveal themselves through dedicated practice. With regular embodiment, thispose can realign your entire being. Physically, Tadasana strengthens the postural muscles that are key to avoiding back pain, poor posture, and other issues stemming from our modern sedentary lifestyles. “Drawing the shoulders back and down in this pose opens the chest and counteracts the hunched, defeated posture that saps our vitality,” explains Dr. Ray Long, author of Anatomy for Vinyasa Flow and Standing Poses. The dynamic engagement of the legs, core, and back muscles also builds full-body strength, balance, and proprioceptive awareness. This integration is essential for safely practicing more advanced standing poses. On a subtle level, Tadasana’s upright stance cultivates an inner sense of empowerment, self-assurance and presence. By consciously aligning with gravity’s grounding flow, you experience the stable power of being fully rooted in the present moment. At the same time, the elongating extension creates an elevated energy flow that instills confidence and poise. This embodiment of steadiness and upliftment allows Tadasana to quell anxiety, boost mood, and increase focus. Many practitioners report feeling more resilient and capable after integrating this pose’s opening equilibrium. Ultimately, Mountain Pose serves as a reminder to bring grounded presence into all of life’s experiences and everyday postures. As yoga instructor Alexandria Crow shares, “With a little conscious awareness, any moment can become a vitalizing version of Tadasana lived off the mat.” Tadasana’s Evolution: Stepping into Your Practice As a beginner, simply learning to stand with mindful alignment in Tadasana can be a revelatory practice. However, this seemingly basic pose contains infinite layers to explore as you evolve. For example, you can bring your attention to different areas of engagement and release within the pose. One day, you may focus on rooting down through all four corners of each foot. Another day, sense the gentleuredvic lift of the perineum or play with varying degrees of soft belly engagement. The nuances are endless. Your personal intentions and symbolic interpretations of the pose can also shift over time. Some days, Tadasana may represent a mountain of steadfast resilience. On others, it helps you reconnect with the grounded simplicity and humble presence we often lose in our busy lives. As your practice deepens, you’ll discover Tadasana’s applicability off the mat. Its lessons about opposition and balance, effort and surrender, translate into meeting all of life’s experiences with an embodied equilibrium of equanimity and work. By continuously evolving your relationship to this root posture, it serves as a constant yet evolving touchstone and reminder. “Tadasana is where we return to recalibrate, to sink back into bone, breath, and being,” reflects yoga teacher Dani Barclay. “It’s a posture we’re always practicing, always beginning again.” Viewed through this lens, Tadasana reveals itself as much more than a neutral stance. It’s a symbolic portal, ever-inviting you to step wholeheartedly onto the path of yoga’s harmonic union.

How do Natural Treatments Work for Hypothyroidism?

What is hypothyroidism? We all have a small butterfly-shaped gland, known as the thyroid gland, located in the front of the neck. A part of your body’s endocrine system, this gland uses iodine from food to produce two thyroid hormones namely, thyroxine (T4) and triiodothyronine (T3). These hormones are responsible for regulating many of your body’s activities and activity levels such as: The production of these hormones is determined by your pituitary gland and hypothalamus. Due to thyroid disorders, the gland may either produce too many hormones (hyperthyroidism) or not enough hormones (hypothyroidism). Hypothyroidism is a fairly common condition and is amongst the most common disorders of the thyroid in our country. It is a condition that signifies that your thyroid gland is inactive and cannot produce enough hormones. What are the symptoms of hypothyroidism? There are some clear signs and symptoms that point to the existence of hypothyroidism. However, in some people, the symptoms of hypothyroidism may not be palpable in the initial stages and may develop slowly over the years. At times these symptoms get confused with other issues. But over time, when left untreated, they become more obvious. Here are some of the most common symptoms of hypothyroidism to look for: Although hypothyroidism mostly occurs in older adults, infants and teens may also develop this disorder. In these cases, the symptoms occur as: What causes hypothyroidism? Several reasons may cause problems with the ability of your thyroid gland to produce enough hormones. Some of the most common causes of hypothyroidism are: Besides, these causes of hypothyroidism, some factors increase your risk of getting this disorder. These include: How is hypothyroidism diagnosed and treated? Before we talk about a natural thyroid remedy, it is important to know the importance of getting hypothyroidism diagnosed and treated on time. When left untreated, hypothyroidism may lead to several serious health problems such as: Hypothyroidism is diagnosed by looking at your physical symptoms, blood and TSH tests. Once your hypothyroidism is confirmed, it is treated through thyroid hormone medications that replace the hormone that your body is not producing. Available in pill, liquid, and soft gel capsule forms, these medicines need to be taken every morning on an empty stomach. Just like any other medicine, this medicine also comes with its share of side effects. Not just this, forgetting your daily dosage may lead to a flare-up of your symptoms. This is where natural remedies for thyroid come in. Why should you consider natural thyroid remedies? While they cannot replace your line of treatment, there are some clear advantages of opting for natural treatments of hypothyroidism. These remedies focus on the root cause of your thyroid problem and offer a sustainable solution. Here are some great reasons to include natural thyroid medications and remedies in your treatment plan: How can I boost my thyroid with natural thyroid remedies? Wondering how to boost my thyroid naturally? The answer to this is to try alternative natural treatments for hypothyroidism. These natural treatments for thyroid include making holistic lifestyle changes related to your thyroid diet, exercising, and working on your stress levels. Here are some of the best natural thyroid remedies that you can try: The best remedy for thyroid is to include foods that are rich in vitamin B, omega-3 fatty acids, and iodine. You can include foods such as: Foods to avoid: Here are some natural remedies for thyroid to reduce stress: The exercises that you choose as a natural thyroid remedy must be those that don’t exert too much pressure on your joints. Some great exercises to help with hypothyroidism include: However, remember to begin your exercise plan slowly and gradually build upon it. This is essential to avoid injuries and fatigue. Choose such exercises that your body can handle and that you enjoy. This increases your probability of sticking to your exercise regime. Keep progressing your exercises for better impact. Don’t start any exercise plan as a natural thyroid remedy without consulting your doctor. Listen to your body and if any movement hurts or makes you feel dizzy, stop immediately. Which are the best natural supplements for hypothyroidism? In addition to following a thyroid diet, several people turn towards natural supplements for managing their hypothyroidism. These supplements are usually of nutrients that you may be missing in your diet. The function of this supplemental natural thyroid remedy is that it helps make up for deficiencies that form the root cause of hypothyroidism. One of the best natural treatments for thyroid, these supplements also help fight the underlying causes of this condition such as inflammation and autoimmune disorders. Here are some of the most effective supplements for hypothyroidism: Takeaway A natural thyroid remedy has quite a positive impact on hypothyroidism. This is precisely the reason why natural and alternative treatments remain relevant. However, you must ensure that before incorporating any natural remedies for thyroid you need to consult your doctor on whether you can complement such natural interventions with your existing line of treatment.

Prayer for Anxiety And Depression: A Practical Guide To Help You Deal With Anxiety

Introduction Did you know that most people around the world experience anxiety at some point of time in life? In fact, a 2017 study revealed that 14% of people in developing countries suffered from mental health disorders. Amongst these, 49 million people suffered from anxiety while about 45.7 million suffered from depressive conditions. The onset of the COVID-19 pandemic has further worsened such mental health problems across all ages. Sounds gloomy, doesn’t it? But hope comes in the form of prayer and spirituality. Well, even if you are not too religious, prayer for anxiety and depression has the power to alleviate and heal if you are facing mental turmoil. What is depression and anxiety? Depression and anxiety are mood disorders that lead to many emotional and physical problems. Moreover, it affects how you think, feel and behave towards various situations and people. Anxiety and depression can lead to recurrent feelings of sadness and an inability to enjoy or take interest in activities. Depression may hamper your normal daily routine, and in the worst-case scenario, may also push you towards self-harm. Below are some symptoms of depression and anxiety that you need to watch out for: Sleep disorders such as sleeplessness or sleeping too much Feeling of tiredness or fatigue and a general lack of energy Loss of appetite and weight loss or weight gain and increased appetite Inability to focus or concentrate, remember things or make decisions Restlessness, agitation or angry outbursts and irritability Psychosomatic manifestations such as headache, backache and persistent fever Recurring thoughts of death or suicidal attempts Though, there are many things that you can do to overcome such feelings including yoga, meditation, and balancing your nutrition, prayer for anxiety and depression is one of the simplest yet effective way to overcome the blues. How does praying help depression and anxiety? Spirituality and prayer help ease anxiety and depression, acting as a protective shield in times of distress. You are likely to feel a sense of peace, meaning and connection when you bow or kneel to offer prayers to a higher power. Prayer for depression and anxiety has physiological benefits such as calming of the cardiovascular function and reduction of stress. In fact, as per a 2012 study published in the National Library of Medicine, when people with depression and anxiety prayed regularly for about a year, they experienced significantly less anxiety and depression along with heightened awareness of spiritual experience and more optimism. This strengthens the belief that prayer for anxiety and depression truly holds a healing potential. Prayer for depression and anxiety may protect or improve your emotional health in the following ways. Give a bigger sense of purpose: Regular spiritual practice can give you meaning and a sense of purpose beyond your day-to-day life. Offer social support: We all know that anxiety and depression are often by-products of social isolation or lack of social support. However, praying can help you become a part of community-based groups of like-minded people and forge social connections. For instance, as per a 2014 study published in the Geriatrics and Gerontology International, older adults in Thailand who had strong Buddhist networks, functioned better in their day-to day lives. Hence, prayer for healing anxiety and depression can enrich your life in more ways than one. Lift your spirits: Spiritual practice and community involvement are intrinsic to many spiritual organisations such as ‘The Brahmakumaris’, ‘The Art of Living Foundation’ and ‘International Society for Krishna Consciousness’ (ISKCON). Music, singing and chanting of mantras all are believed to have positive effects on people suffering from mental health problems. As per a 2012 study published in the Ecancermedicalscience, cancer patients and their caregivers who participated in a choir, experienced reduced anxiety and depression. Helps cope with life’s contingencies: Spirituality or prayer for anxiety and depression offers a framework for coping with life’s exigencies or negative events. For example, a 2012 study published in Depression Research and Treatment suggested that regular praying helps alleviate symptoms of depression when faced with the loss of a dear one. Lowered depression and anxiety: Prayer for anxiety and depression has a scientific backing. A 2009 study suggested that six-weekly prayer sessions with people at a primary care centre helped improve their optimism while lowering their anxiety and depression symptoms. Besides the above emotional and mental health benefits, prayer for anxiety and depression also has better physiological outcomes such as lower cortisol (stress hormone) levels, reduced blood pressure and enhanced immunity. Mantras as part of prayer for anxiety and depression Have you ever stepped inside a place of worship like a Buddhist Pagoda and seen people chanting mantras repeatedly? Well, did you feel an almost instant and indescribable peace on hearing these sounds? No matter what issues you might be facing, once you enter such a place, your mind delinks and detaches from the worries that might be plaguing you. Just like a prayer, mantras are sacred and must be listened to or chanted with reverence. Prayers for someone with depression and anxiety are incomplete without the chanting of certain specific mantras. Mantras form an intrinsic part of prayers, especially in a country like India where mantras are a part of aartis, havans and other ritualistic ceremonies. Chanting not just calms your mind but also helps in letting your focus your thoughts and prevents stray thoughts from disturbing your practice. References of mantras can be found in ancient religious texts such as Vedas too. Mantras as part of a meditation or prayer ritual can harness the inseparable human interconnection to sound. Scientific benefits of chanting mantras for mental health Chanting mantras as form of a prayer for anxiety and depression is said to have scientific benefits pertaining to depression and anxiety. As per a 2016 study, 72 chanters who chanted the universal word ‘Om’ for 10 minutes experienced reduced anxiety, depression and stress. Moreover, the subjects experienced feelings of social inclusion along with positive mood and enhanced attention, all

The Difference Between Stress and Anxiety: Why You Need to Know?

The times that we live in are all about keeping up with a fast-paced life that lacks exercise and nutrition and dealing with different kinds of pressures. And this often puts us on an emotional rollercoaster. Over time, stress and anxiety become a part and parcel of our life, causing us to feel overwhelmed and worn down. So how do you maintain your emotional wellbeing? The first step is to identify your emotions, i.e., whether you are stressed, anxious, or worried, and then take necessary steps to manage them. It is especially important to know about stress vs anxiety, how to tell the difference. What is the difference between stress and anxiety? Imagine this situation. You are in the office swamped with work and your boss calls you to help with an urgent presentation due in an hour. A heaviness settles in your stomach while you think about your existing workload and saying no to your boss. At the same time, your brain begins to tell you how you have often crumbled under pressure. How your colleagues are much better at doing this and how you are always stuck in this cycle. The first response is stress and the second is anxiety. We often use the terms ‘stress’ and ‘anxiety’ interchangeably. But they are not synonyms. There is a difference between stress and anxiety. So, what’s the difference between anxiety and stress? While they both are normal responses to the challenges that we face in life due to our work, relationships, family, and have shared symptoms, this is where the similarity ends. Let’s decode stress vs anxiety and work out the means to get relief. What is stress? Stress is defined as your body’s response to an external situation, demands, or triggers. These could be an illness, discrimination at work, persistently tight deadlines, etc. It usually makes itself known through feelings of tension and heaviness in the mind. Then there is something known as acute stress. This is known as the ‘fight or flight’ response and is coupled with intense feelings and physical symptoms. When this stress doesn’t abate and becomes a constant fixture in your life, it becomes chronic. Chronic stress is defined as feeling under pressure or being overwhelmed all the time and can lead to long-term mental and physical health issues. What is anxiety? Anxiety is defined as persistent worrying that occurs even in the absence of a trigger. This includes feelings of jitteriness, fear, and negative self-talk. While anxiety usually comes and goes, when it stays with you for a long time, it is classified as an anxiety disorder. This is a medical condition that needs to be addressed. What is worry? There is a third element of this curve too – worry. Worrying happens when your mind brings up repetitive negative thoughts about things that could go wrong. When it comes to stress vs anxiety vs worry, it can be understood as stress + worry = anxiety. While stress affects your body, worry affects your mind, and anxiety affects both your body and mind. What is the difference between stress and anxiety symptoms? Now that we know the difference between stress and anxiety, let us understand their symptoms. There are several similarities between stress vs anxiety symptoms. When a person is stressed, they may feel any of these symptoms: A racing chest or palpitations Faster breathing Irritability, unhappiness, overwhelm, or anger Dizziness or nausea Exhaustion Inability to sleep Sweaty palms or feet Muscle tension Pain in the neck or back Jaw clenching Digestive problems such as constipation or diarrhoea During anxiety, a person may experience: Startled responses Difficulty in controlling negative or overwhelming thoughts Restlessness A blank mind or inability to focus Muscle aches and pains Headache Stomach problems Dizziness Pins and needles or numbness in legs or arms Shortness of breath Excessive sweating What is the difference between stress and anxiety causes? Contrary to popular notions, there is a difference between stress and anxiety causes. Stress usually occurs as a response to an external event that acts as a stressor. These may include: A work deadline Relocation A fight with a friend Starting at a new place of study or work Waiting for a medical test result Big life changes such as getting married or having a baby On the other hand, anxiety gets triggered internally. It is usually caused due to: Growing up in a high-strung household with parents displaying anxious behaviours Past experiences of neglect, bullying, abuse, or discrimination of any kind Feelings of being negatively perceived Perception of a situational threat Chronic stress Additionally, a common factor that has been found to cause stress and anxiety is lack of exercise and nutrition in your schedule. How do stress and anxiety affect you? When you feel entrapped in a fight or flight response, your body releases stress hormones such as cortisol and adrenaline. While short-term stress, anxiety or worry and their associated hormones may be helpful in the right situations in boosting your response and performance, when they become chronic, they begin to have a negative impact on your emotional and physical wellbeing. So, it becomes important to not only understand the difference between stress and anxiety, but also how they affect you in the long run: Constantly being in a cycle of stress and anxiety affects the frontal lobes of your brain and has a direct impact on your cognitive functioning. When you don’t know stress vs anxiety difference and don’t tackle them in time, you may develop full-blown conditions such as panic disorder, post-traumatic disorder, and obsessive-compulsive disorder. Several studies have shown that constant stress and anxiety leave you with debilitating physical symptoms such as constant headaches, pains and aches, fatigue, or digestive disorders. Since anxiety and stress cause an increased heart rate and high blood pressure, they may damage your arteries and increase your risk of cardiovascular problems. Not knowing the

Stress Symptoms in Women – How to Spot the Signs and Cure with Yoga

Introduction We all face stress from time to time. How our body reacts to the challenges of daily events is perceived as stress. Although, a little bit of stress can push us to perform our duties and responsibilities well, experiencing stress over a prolonged period can have serious repercussions pertaining to our overall wellbeing. Also, stress manifests differently in different people. For instance, stress affects women in more ways than men. Moreover, chronic stress can accumulate in such a way that it starts looking like a conventional way of life for many women. This can lead to stress symptoms in women that manifest at physical, emotional and mental levels that compromises their mental peace and affects their ability to . Women, wherever they are in the world, are hardwired to take on more responsibilities like household chores and childcare in addition to professional commitments. This can be attributed to socioeconomic inequality, gender bias, their traditionally perceived roles and other such factors. Hence, this article delves into the causes of stress and effects of stress in women. It further explores ways to deal with stress in women using natural alternatives such as yoga, nutrition, and meditation. Common Causes of Stress in Women Today, women need to juggle multiple roles, spanning their professional as well as personal lives. A woman needs to juggle multiple responsibilities irrespective of her education level or professional accomplishment. In fact, a Nielsen survey called Women of Tomorrow, conducted in 2011 on 6,500 women respondents from 21 countries, found that women in developing countries are the most stressed in the world! An astounding 87% of women said that they were stressed, with about 82% of women claiming that they never had time to relax. This alarming statistic puts focus on the causal stressors that women need to endure in her day-to-day life. Let’s take a look. Occupational stress: Though companies around the world these days claim to be 21st century workplaces, very few companies have actually made their policies more women friendly. Lack of creches, long working hours, increased workload, difficult maternity leave policies and lack of pay parity are still some of the issues plaguing workplaces, giving little to no leeway to women who want to succeed at work. Lack of social support: This especially holds true for working women. In traditional societies, working women face challenges such as missing physical infrastructure like creche facilities at workplaces and lack of social support such as reliable house help or elderly relatives to take care of children and other household duties. Due to these bottlenecks, many educated women stop working or go on long sabbaticals, which affect their career path and growth. Social expectations: Social expectations are such that a woman, irrespective of her working status, is expected to manage household chores, relationships and look after children. Many of these women are the first-generation women in their family to go out and work. But, the workload at home stresses them out. Though being assertive at workplace is imperative, voicing similar concerns at home is often met with disgruntled looks and a lack of empathy. While travelling for work, networking and putting in long hours at work might be perceived critical to succeeding at work, returning home at a specified hour every day is an unspoken rule and expectation in many Indian households. Expectations from self: In this age of Instagram and LinkedIn, where looking good as well as succeeding in the rat race is more desirable than ever, women put undue pressure on themselves to perform and succeed at every level. This holds true especially for urban women, who, with a decent job and education, have ambitions and aspirations to perform well in multiple areas. The above-mentioned causes usually fuel stress symptoms in women, leading to serious manifestations pertaining to physical as well as emotional stress symptoms in women. What are the Symptoms of Stress in Women? Each woman reacts to stress triggers in distinctive ways. Chronic stress symptoms in women include physical, emotional, mental as well as social manifestations. Let’s delve into these symptoms in some more detail. Physical Symptoms of Stress in Women Stress symptoms in women show up physically or in a psychosomatic way, such as: Mental and emotional stress symptoms in women Besides experiencing debilitating physical symptoms, many women suffer from myriad mental and emotional problems due to chronic stress. Some of these symptoms are listed below: These emotional and mental stress symptoms in women lead to wider social, occupational and personal consequences, such as feeling unfulfilled at work, social isolation or social awkwardness and loneliness. Women might also experience tense relations at office and home, less interest in sex or intimacy, and decreased affection for partner. Despair, guilt and doubt might engulf women, leading to feelings of emptiness and apathy towards life in general. Book a Free Demo session And Get A Instant Relief From Stress How to deal with stress in women? It is easy to see that stress symptoms in women can snowball into serious problems. However, women can take charge of their life and not let stress hold them back from leading happier and more fulfilling lives. Women need to exercise natural self-care strategies to cope with the many stressors that they face in their daily life. Since these strategies are completely holistic and revolve around yoga, meditation, and nutrition, they don’t have any side effects and offer lifelong results. Below are some suggestions that women can incorporate in various areas of their life. Yoga to Beat Stress Symptoms in Women Besides the above suggestions, yoga for stress is a powerful intervention that women can incorporate in their daily lives. Yoga is a holistic science that amalgamates asanas or exercises and breath control for gaining optimal physical and mental wellbeing. Stress can increase the cortisol levels in our bodies. However, research has shown that regular practise of yoga can lower cortisol levels. Anxiety is a by-product of stress. A 2016 meta-analysis has shown that regularly practising Hatha yoga can help

Different Types of Meditation for Stress

Introduction: Stress as we all know can make us anxious, worried or nervous. Stress can also have physical manifestations in form of high blood pressure, increased heart rate and lifestyle disorders such as diabetes, thyroid conditions, heart diseases and cholesterol issues. You might have tried varied interventions such as exercise, sleep, aromatherapy or even yoga. But, have you tried even few minutes of meditation? Well, if you haven’t, then do explore meditation to gain that elusive calm and inner peace. Just like yoga, meditation practise is inexpensive and does not require any special gear or equipment. What’s more, you can practise meditation at any place and at any time. Be it your office desk or your home, meditation can rejuvenate your body and mind even on the go! What is Meditation? Although meditation was practised in ancient times for purposes of spiritual enlightenment and exploring the mystical life forces, today, it is followed to alleviate stress and tension. Meditation for stress is looked upon as a kind of mind-body alternative therapy. Practising meditation can ensue a deeper level of relaxation and a calm mind. Focussing your attention while eliminating distracting or jumbled thoughts which might be causing you stress is at the core of any meditation practise. For the unversed, this may sound a tad bit difficult. However, with regular and devoted practise, meditation can lead to better emotional as well as physical outcomes. Does Meditation Helps to Relieve Stress? As we have already enunciated, stress management with meditation elucidates a sense of calm and balance that benefits emotional and overall well-being of a person. For the naysayers, the benefits of meditation do not end with a meditation session, but helps you to carry out your activities more calmly and mindfully. Moreover, meditation also helps to better manage symptoms of certain medical disorders that you might be suffering from. Research suggests that meditation for stress helps to better manage conditions like anxiety, asthma, insomnia, depression, pain conditions and even heart disease. However, it should be noted that meditation is not a replacement for conventional medical treatment that you might be undergoing, but should be practised as a gainful intervention that will support your other treatment. Meditation for stress relief can have the following emotional benefits: Handling stressful situations with a new and altered perspective Relieving negative thoughts and emotions Increased self-awareness Developing tolerance and patience for handling stressful situations Learning to live in the moment Enhanced creativity and imagination Skill building to better manage stress Types of Meditation Achieving a tranquil and relaxed state of mind is the ultimate purpose of any meditation practise. However, there are different ways through which a balanced state of mind can be achieved. Let us delve into some types of meditation techniques that are practised across different parts of the world. Mindfulness Meditation This meditation evolved from the Buddhist teachings and is the most popular form of meditation that is practised especially in the West. In this meditation for stress management, you simply observe the thoughts that come to your mind. You should not judge or get overly involved in such thoughts. Awareness with concentration is at the crux of this meditation. You can focus your attention on your breath or an object while being aware of your feelings and thoughts. Mindfulness meditation is generally practised by those people who are practising meditation without guidance. Focussed Meditation Focussed meditation for stress relief involves concentration by employing any of our five senses. For instance, you can focus on your breath or focus on an external object like a candle flame or mala beads. You can also focus by hearing the sounds of a gong or simply gaze at the moon. Though this practise may sound easy, but initially you may have difficulties in holding your focus for longer durations. Its quite possible that your thoughts might wander. In such situations, simply refocus your attention on the object in question. Mantra Meditation This type of meditation involves silently chanting a word, phrase or thought to do away with distracting thoughts. Transcendental Meditation (TM) Maharishi Mahesh Yogi founded this meditation technique which has been studied at length by the scientific community. Similar to a mantra meditation, transcendental meditation also involves repetition of an assigned word or phrase, especially given by a certified TM practitioner in a certain way. Your body settles in a prolonged state of rest and relaxation while your mind slowly drifts towards a calm state. Progressive Relaxation Also referred to as body-scan meditation, progressive relaxation is an effective meditation for stress relief. Most often, this meditation involves gradually tightening and then relaxing a muscle group in the body. This is done for all the muscle groups throughout the body. This technique may help you to imagine that a soothing wave is flowing through your being to release tension and stress. Progressive relaxation is usually practised to unwind and relieve stress before bedtime. Besides these types of meditation techniques, stress management with meditation can also involve simple activities like engaging in prayer or even walking amidst tranquil nature. Reading out from poems or religious texts such as ‘Bhagvad Gita’ or ‘Bible’ and then contemplating on their meaning is also a kind of meditative practise. Features of Meditation From the above different types of meditation, you can easily surmise that different meditative practises have niche features that help you meditate. Below mentioned are some common features that a meditative practise may include: Quiet setting Relaxed breathing Focussing attention Sitting in a comfortable position with an upright posture Positive attitude Takeaway Mastering a meditative practise takes time and patience. However, don’t let this thought of doing meditation perfectly add to your stress. You can visit meditation centres or sign up for instructor led group classes. You can also practise meditation all by yourself. Make sure that a meditative practise suits your lifestyle and situations. Some people might have ample time to meditate while some of you may

7 Effective Yoga (Exercise) for Mind Relaxation

Introduction Stress is omnipresent. We face a number of stressors in our day to day lives. Job insecurity, relationship and health problems and a myriad of other issues become our stress triggers. If not managed early on, these stressors can lead to anxiety, depression and other psychosomatic conditions. In such a scenario, managing stress with the help of certain relaxation techniques seems the only way out. Yoga has been practised since ancient times to enhance immunity and build mental and physical resilience. Today, yoga is perceived as an exercise regime that can calm and relax our stressed-out mind and body. Yoga for mind relaxation includes certain yogic poses and breathing techniques which you can imbibe as part of your exercise routine. How can I calm my mind with yoga? The pressures of everyday life can be effectively dealt with a sustained yoga practise. We have selected 7 yoga postures which when practised mindfully can effectively calm down an agitated mind while helping relax an exhausted body. Child’s Pose (aka Balasana) When it comes to yoga for mind relaxation, ‘(aka Balasana)’ or child’s pose should be practised. This yogic pose helps reduce fatigue and anxiety while increasing blood circulation to upper parts of the body. In this pose your hips and lower back are stretched which can be very calming. Try this pose by first sitting on the heels. Leave some gap between your thighs. Bend forward in this position by extending your upper body. Your midsection should rest between the thighs. Let your arms extend forward to touch the floor. Hold this position for about 5 minutes by taking several deep long breaths. Cobra Pose (aka Bhujangasana) Cobra pose (aka Bhujangasana) is the best yoga for mind relaxation. This spine strengthening pose helps to relieve tiredness and stress. ‘Bhujangasana’ helps to uplift your mood as well as your energy levels. To practise this pose, lie flat with your face towards the ground. Place your palms on the floor with some distance between your shoulders. Your pelvis and lower body should be always on the ground. Take a deep breath and lift your chest from the ground facing upwards. Let your lower body stay grounded. Pay attention that you lift from your abdominal region rather than using your arms for resting your body. Hold this pose by taking deep breaths. Then, rest your body on the ground while you exhale. Warrior II (Virabhadrasana) This stimulating and balancing pose can help relieve stress and tension. This pose is ideal to relieve backache which is one of the many symptoms of stress. In this pose, you will be required to distribute your weight equally between your legs. Bend your front knee and keep your hips in square forward position. Extend both your arms over both your legs. Dancer’s Pose (Natarajasana) This pose resembles Lord Shiva’s dancing avatar. This stress relieving pose strengthens your legs and ankles while stretching your shoulders, abdomen, groin and thoracic region. ‘Natarajasana’(Dance Pose) calms the mind and helps improve memory. Begin by standing in ‘Tadasana’. Breathe in and lift your left foot while ensuring that your body weight rests on the right foot. Your both hips and chest should be parallel to the floor and mat respectively. Your right arm should be extended straight from shoulders to your fingers. Hold the left foot outer ankle firmly with your left hand. Your right foot toes should be pointing ahead while you gaze ahead. Your torso should be kept erect. You can hold this pose for up to half a minute. Release and repeat from other side. Forward Fold Pose (Uttanasana) This yoga pose stretches the hamstrings and the calves. It also helps mitigate tension in the neck, head and shoulder areas. To perform the forward fold pose, stand up and place your feet at a hips-width distance. Bend your knees and fold forward. Your hands should rest on opposite elbows. Sway sideways to release tension in the lower back region. Then, gently roll up to the standing position. Reclining Bound Angle Pose (Supta Baddha Konasana) This yoga for mind relaxation helps soothe tired body. It gives a good stretch to inner thighs while opening up the hips. To do this pose, lie on your back and join your feet soles by touching them together. Your one hand should be brought to your heart region while the other hand rests on the belly. Close your eyes. Alternatively, you can stretch your arms overhead and rest your right palm in your other hand. Keep breathing deeply. Corpse Pose (Savasana) Considered perhaps one of the most effective poses of yoga for mind relaxation, Savasana (Corpse Pose) helps reduce stress by calming the mind. The Corpse pose helps in calming down of the central nervous system and aids the immune and the digestive systems. Known to kindle spiritual awareness, the Corpse pose is also an easy and simple yoga pose to practise. In this pose, lie flat on the ground on your back. Gently roll open your feet while flipping your palms open facing the ceiling. Place both your shoulders down your back. Loosen up your entire body and keep your eyes closed. Looking Ahead Besides the above-mentioned yoga poses, there are many other yogic exercises that work to reduce stress and ailments throughout our body. Yoga, when done in tandem with pranayama and meditation becomes an effective tool to calm our frayed nerves and relax our body.