Stress is a common ailment in today's society that can immediately raise your heart rate and blood pressure. Over time, stress can lead to neck and back pain, gastrointestinal disorders, sleep disruptions and self-medication through binge eating, drinking or smoking. Yoga-inspired exercise techniques have been shown to help reduce overall sensations of stress. A study in the journal Complementary Therapies in Medicine from June 2007 found that yoga is comparable to relaxation in relieving stress and anxiety.
Yoga Poses
In a study in the Scandinavian Journal of Work, Environment and Health from April 2010, researchers found that a weekly yoga class offered for six weeks to 48 employees at a British university resulted in significantly improved mood and self-confidence during stressful situations. Yoga participants, as opposed to non-yoga participants --- reported feelings of clear mindedness, composure and energy that were not evident at the start of the program. Cyndi Lee, founder of OM yoga studios in New York and author of several books on yoga, suggests in "Yoga Journal" magazine that you perform moves such as bridge pose, spine twist and downward dog to combat stress. To perform a stress-releasing bridge pose, lie on your back with your arms alongside your ribs and feet flat on the floor, draw your heels in close to your buttocks. Lift your hips up and simultaneously reach your arms overhead. Hold for a few counts and then release. Repeat as many times as feels good to your body. For spine twist, lie on your back and bring your knees up over your hips. With your arms reaching out to the sides of the room, drop your legs and hips to the right while turning your head to the left. Hold for 30 seconds or so and then switch to the other side. For downward dog, start on all fours and tuck your toes under. Lift your hips up toward the ceiling to create an inverted "V" shape. Relax your head and neck as you hold for 30 seconds or longer.
Yoga Breathing Exercises
Timothy McCall, medical editor for "Yoga Journal," suggests uijayi breathing, a classic technique in flowing yoga classes, to help reduce stress. This breath calls for you to inhale and exhale through the nose in a controlled manner, resulting in a slower rate of respiration and a rushing sound that aids in meditation. Deeper breathing in which breathe to fill up the abdomen and use the diaphragm to push out the air helps decrease mental agitation. You might also address stress by lengthening the time it takes to exhale in relation to your inhale. Breathe in deeply for four counts, then release the breath slowly for eight counts. Shift to this breathing technique whenever stress strikes.
Simple Seated Stretches
If you experience stress at work, engaging in yoga poses may not be an immediate option. Several stretches can be performed at your desk to help reduce tension in your head, neck and shoulders. Sit upright in your chair with
your body relaxed and head and neck aligned with your spine. Plant your feet flat on the floor. Drop your right ear to your right shoulder and rest your right hand on your left ear. Apply as much pressure as feels comfortable, and do not force the stress. Hold about 30 seconds and then repeat on the other side. Lift your head back to center and then gently turn to look over your right shoulder and hold 15 to 30 seconds and then repeat on the other side. Center your head and draw your right arm across your body and hold it against your chest with your left forearm. Switch sides. Keep your shoulders relaxed during all of the stretches.
References
- Complementary Therapies in Medicine; A Randomised Comparative Trial of Yoga and Relaxation to Reduce Stress and Anxiety; C. Smith, H. Hancock, J. Blake-Mortimer, K. Eckert; June 2007
- Scandinavian Journal of Work, Environment and Health; The Effectiveness of Yoga for the Improvement of Well-being and Resilience to Stress in the Workplace; N. Hartfiel, J. Havenhand, S.B. Khalsa, G. Clarke, A. Krayer; April 6, 2010
- CNN: Mindfulness Training Busts Stress
- "Yoga Journal": Yoga to the Rescue
- "Yoga Journal": Yoga for Stress and Burnout
Member Comments