7 yoga poses and techniques to reduce stress and stay joyful | – Times of India

Yoga offers various techniques that can help reduce stress, which in turn can support overall health management. Stress is the root cause of most health concerns and is based on many daily sources. From work to life, stress is inevitable. However, one can always follow ways to alleviate stress.
Here are some simple yoga practices tailored to alleviate stress and complement diabetes care:

Deep Breathing (Pranayama):

Deep breathing exercises are effective for calming the mind and reducing stress levels. Practice diaphragmatic breathing by inhaling deeply through the nose, expanding the abdomen, and exhaling slowly through the mouth. This helps activate the parasympathetic nervous system, promoting relaxation and reducing stress hormone levels.

Mindfulness Meditation:

According to Himalayan Siddhaa Akshar, yoga guru, founder, Akshar Yoga Kendraa, “Mindfulness meditation involves focusing on the present moment without judgment. Sit comfortably, close your eyes, and bring awareness to your breath or a specific sensation in the body. When thoughts arise, gently bring your attention back to your breath. Regular practice can enhance emotional well-being and reduce stress-related symptoms.”

Yoga Poses (Asanas):

Certain yoga poses can help release tension from the body and calm the mind. Incorporate the following asanas into your practice:
Child’s Pose (Balasana): Sit on your heels with knees spread apart and fold forward, resting your forehead on the floor or a cushion. Extend your arms forward or alongside your body to stretch the spine and relax the shoulders.
Cat-Cow Stretch (Marjaryasana-Bitilasana): Start on your hands and knees, inhale to arch your back and lift your head (cow pose), then exhale to round your spine and tuck your chin to your chest (cat pose). Repeat these movements with breath coordination to release tension in the spine.
Standing Forward Bend (Uttanasana): Stand with feet hip-width apart, hinge at the hips, and fold forward, allowing the upper body to hang loose. Bend your knees slightly if needed to release tension in the hamstrings. This pose promotes relaxation and stimulates blood flow.
Legs-Up-the-Wall Pose (Viparita Karani): Lie on your back with your legs extended upward against a wall. Rest your arms by your sides with palms facing up. Close your eyes and focus on your breath while allowing gravity to gently stretch the legs and promote circulation.
Corpse Pose (Savasana): According to Yogacharya Akhil Gore, Founder RouteIn Yoga, “Lie flat on your back with arms and legs extended, palms facing up. Close your eyes and relax your entire body, releasing tension from head to toe. Stay in this pose for several minutes, focusing on deep, rhythmic breathing.”

Visualization te

Guided imagery involves visualizing peaceful scenes or positive outcomes to evoke feelings of calmness and reduce stress. Find a comfortable position, close your eyes, and imagine yourself in a serene setting such as a beach or forest. Engage your senses by noticing the sights, sounds, and sensations of your imagined surroundings.

Incorporating these yoga techniques into your daily routine can help manage stress and promote overall well-being, which is beneficial for diabetes management. Remember to consult with a healthcare professional before starting any new exercise or relaxation regimen, especially if you have any underlying health conditions.