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Yoga and Stress Management

Now day’s people are becoming aware about the imbalances in body and mind which occur due to their inability to release stress. Lack of concentration, restlessness, fatigue and sleeplessness are some of the common signs of stress. Stress has, unfortunately become synonymous with our modern lifestyle. Stressed-out individuals carry a great deal of physical tension in their bodies. In these cases the natural unblocking effected by yoga postures are helpful. When one rests between postures, abdominal tension is released from the body promoting deep breathing. Though most people associate stress with their jobs, it could be also be caused by personal relationship problems. Doctors are now attributing everything from minor headaches to organ failures to stress.

Yoga is the oldest defined practice of self development. According to our classical yoga; yoga is the mixture of ethical disciplines, physical postures, breathing control and meditation. Yoga offers many breathing skills for stress-affected individuals.

These yogic breathing techniques are termed as 'pranayama' which regulates all activities in this universe. According to yoga, pranayama consists of various techniques of inhaling, exhaling and retention of prana.

Perhaps the simplest form of pranayama is nadi sodhana (channel purification), which consists alternate nostril breathing, suitable for everybody. Nadis are subtle nerve channels through which prana flows. In Sanskrit, Sodhana means 'cleansing'. Nadi sodhana works to unblock tensions and resistance in the energy-conveying channels of the gross and subtle bodies, thus calming and strengthening sensitive nerves. Conscious breathing through cleansed nadis allows more oxygen inflow and effective excretion of toxins from within. This brings about a healthful state both in body and mind.

Yoga asana, pranayama, and dhyana (meditation) include increased body awareness, release of muscular tension and increases the coordination between mind and body. It helps in better management of stress and ensures an overall feeling of well being.

Important tips for doing Pranayama

  • Pranayama should always be practiced with a suitable asana or yogic posture for its effectiveness.
  • One shouldn't exhaust himself in the process. Breathing should always be done in an almost empty stomach.
  • Breathing shouldn't be jerky or irregular, it should always be smooth and steady otherwise the whole purpose of pranayama is lost.
  • Uneven exhalation is held to be a sign of present or impending illness.
  • It should be practiced under the guidance of an able teacher.

Effect of Yogic asana, Meditation and Pranayama

  • They reduce stress and tension from our mind.
  • Good cure for depression and obsessive-compulsive disorders. They calm the frenzy, clear mental clutter and allow us to get back in touch with ourselves. It will improve the muscle tone, flexibility, strength and stamina.Meditation helps stress reduction, improving physical and mental health and helps in giving us control of ourselves.Improve concentration, creativity, and above all a sense of well being and calm.They helps in curing stress related diseases and symptoms, as it lowers body fat, improves blood circulation, stimulates the immune system.

Important Asanas/ Pranayama for stress cure


Those who suffer from chronic shortness of breath or other breathing disorders should not attempt Pranayama until they are ready for it

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Overview Yoga Asana
Yoga Pranayama
Yoga Kriyas
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