More than just another form of physical activity, yoga has been used for thousands of years to help restore health and vitality. The word yoga literally means to yoke or unite, and implies bringing harmony and balance to the mind, body and spirit. Stress and trouble sleeping are examples of modern problems that can be treated with ancient yogic techniques.
Seated Postures
Combining beginners' floor exercises with supine resting poses helps to relieve stress and relax the body. According to a 2009 study by S. Patra and Dr. Shirley Telles of the Indian Council of Medical Research Center for Advanced Research in Yoga and Neurophysiology, published in "Medical Science Monitor," one technique called cyclic meditation, in which the participant alternates between yoga poses and rest, was shown to help improve overall quality of sleep when practicing two 23-minute sessions per day. Some basic poses to use include twists such as gentle seated twist and half lord of the fishes pose, along with forward bends like head-to-knee forward bend and wide angle forward bend. Yoga Journal explains that twists help to relieve stress as well as relieve discomfort in the neck, mid- and lower-back regions. Forward bends are recommended for calming the mind and relieving anxiety.
Relaxation Poses
Relaxation poses, also known as restorative poses, are practiced between yoga postures and at the end of a session. Child's pose is used as a resting pose between sets. Yoga Journal notes it provides a very gentle stretch, which calms the mind and helps to relieve stress and fatigue. Legs-up-the-wall pose is another restorative posture that is used therapeutically to treat many stress-related conditions including migraines, anxiety, mild depression, high blood pressure and insomnia. Corpse pose is used to achieve complete relaxation. It should be practiced for at least five minutes while breathing deeply. Its main therapeutic application is stress relief.
Breathing Exercises
No yoga practice would be complete without pranayama, also known as breathing exercises. The most basic technique, Ujjayi or ocean breath, is used to quiet the mind and slow down the breathing. It may be practiced alone at the beginning and end of a session, or while practicing other yoga postures. Breath retention can then be used following Ujjayi breathing to help further clear the mind and relax the body. Traditional yoga teaches practitioners to mentally repeat mantras, sacred phrases or words such as "om" to help quiet the mind. Whether or not you choose to use a mantra, it is important to completely let go of all thoughts during pranayama, and focus on the sound of the breath to achieve maximum results.
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