According to the International Yoga Federation, more than 300 million people practiced yoga regularly in 2021. Yoga has become the ideal outlet for many people, be it to find balance, improve mental health, manage stress, aid physical health, boost metabolism or improve quality of life. The American Institute of Stress reported in 2021 that around 77 per cent of people have stress that impacts their mental health.

 

Related Story: How a Yoga Teacher Starts Her Day

 

When it comes to balancing stress and health, yoga can be beneficial in many ways. Let’s find out how yoga can help combat stress and which yoga poses can be ideal for relieving tension and more.

 

Why Is Yoga The Ideal Option for Stress Relief?

While many people associate stress with being harmful to their lives, that is not wholly accurate. As founder Zubin Atre of Atre Yoga Studio, New Delhi puts it, “Stress is not all that evil. Think of a guitar string; it needs to have the right amount of stress to be able to play a tune. But putting too much stress can lead the string to break.” The right amount of stress is needed in life to flourish, but too much of it can wreak havoc.

 

Yoga is ideal for managing stress because it works on various levels. It stretches the body, boosts blood circulation, improves flexibility and enables physical exertion. It improves lung capacity. Mentally, yoga can help people feel better as it keeps them focused on a productive outlet that allows them to release pent-up stress.

 

Yoga is available in many forms, making it ideal for stress relief. It can help regulate breath, a handy method to cope with distressing emotions. Breathing patterns, according to Zubin, change as you’re feeling angry, stressed, or upset. “Regulating breathing is learnt through yoga and can be used anytime emotions become overwhelming.”

 

Related Story: Yoga is For Everyone: Take Inspiration From These Five Body-Positive Influencers

 

What Poses Can Help With Stress Relief?

There are specific poses that can target stress and help with relief. There is no single pose that can release stress, and Zubin says, "It’s not just a single pose that can help you reduce stress. It’s normally a combination of certain types of poses that can help reduce stress." These are:

• Shashank asana
• Shavasana
• All forms of spinal twists: “Many poses utilise twisting your spine to the right and left (like Matseyendrasana). It not only twists your spine but works on the central nervous system too. It instantly relaxes and loosens your body and mind. They condition the nerves and relax the spine, which are the most affected when stressed,” says Zubin.
• Any passive pose: There are two types of poses: active and passive. Passive poses don’t require strength to hold the position. Zubin suggests that moving from the Vajrasana to the Shashank asana can be ideal. “It utilises gravity and your body weight and is the ideal passive pose.”
• Pranayama
• Assisted poses done with props: Poses like a spinal twist that require extra help while getting into it. You can get the help of a teacher to reach the end range of motion to hold the pose for a longer duration. You can look up Yin yoga, which requires a lot of props to get into the proper position.

 

When you start doing yoga, you learn more about your body. The process can enable you to learn more about how your body can be at peace, even when stressed.

 

How Many Times Should You Be Practicing Yoga?

How many times you can do yoga per week can vary depending on your lifestyle. Doing hour-long classes every day is ideal when you have ample time. However, modern lifestyles generally don’t allow a lot of time to focus on oneself. Doing yoga for simple 15-20 minutes a day can lead to significant results right away.

 

Meditation is another activity that can lead to better stress management. You also need to apply what you learn during your yoga sessions in your ordinary life. To see optimal results you do not have to do hour-long classes every day. Even doing something as simple as three spinal twists can lead to better energy, metabolism, and less stress.

 

What You Should Know About Yoga for Stress Relief

The American Institute of Stress states that stress can have various harmful effects on your body. Stress hormones can make your heart race, your breath quicken, and your muscle ready for action. However, it can be exhausting for your body when you have these symptoms day after day.

 

Related Story: Could Stress Lead to Bad Skin?

 

Over time, you can suffer from heartburn, insomnia, high blood pressure, fertility problems, weakened immune system, and more when stress isn’t in control. Use yoga as the ideal medium to help you manage stress in your daily life and live a better quality of life.