YOGA FOR REDUCING STRESS AND ANXIETY

Yoga is well known for integrating physical exercise, breath control, and mindfulness to effectively alleviate stress. The following are some essential elements of yoga that support stress relief:

1. Panayama Breath Control

Deep Breathing: Methods that help quiet the nervous system, lower the stress response, and encourage relaxation include diaphragmatic breathing, Ujjayi breath (victory breath), and alternating nostril breathing (Nadi Shodhana).

Concentrate on Breath: During yoga, focusing on your breath helps you become more present-oriented and eases tense and racing thoughts.

2. Relaxing Poses in Yoga

Balasana, also known as Child's Pose, is a mild resting pose that stretches the shoulders and back and encourages deep breathing and relaxation.

Legs Up the Wall (Viparita Karani): By promoting relaxation and improving circulation, this position lowers anxiety and soothes the nervous system.

Pose of the Cat-Cow (Bitilasana-Marjaryasana): Between these two postures, there should be a gentle flow that increases flexibility, eases spinal tension, and heightens breath awareness.

Forward Fold (Uttanasana): This posture can be relaxing because it eases tension in the neck and back and increases blood flow to the brain.

Corpse Pose (Savasana): The ultimate relaxation pose, this pose encourages a profound sensation of peace by helping to center the body and mind after a practice.

3. Meditation and Mindfulness

Stress alleviation can be improved by combining yoga with mindfulness exercises or guided meditation. During yoga, just focusing on your breath and your body's sensations might help you become more present-moment aware and less stressed. 

Recommended Schedule for Reducing Stress
Begin by doing breathwork. Start by inhaling deeply into your abdomen for a few minutes, or alternating between your nostrils.
Warm-up: Do mild exercises such as the Cat-Cow or the seated forward fold.
Principal Poses: Assume positions such as Legs Up the Wall, Reclining Bound Angle Pose, and Child's Pose.
Finish with Relaxation: Close with Savasana, which involves lying motionless for a few minutes.
Regular yoga practice can boost mood, lower stress levels, and increase the quality of sleep.