Stress can be easily combated with the help of yoga. When you follow a regular practice of yogic techniques like asanas, pranayama, and meditation practice etc., this will take care of your physical, mental, emotional, and spiritual well-being. Start the day with a few cycles of Surya Namaskars or Sun Salutations, breathing and meditation techniques. If you are able to dedicate even 15-20 minutes on your yoga mat every day, you will feel less stressed and more at peace.

Start with Sukshma Vyayam or subtle exercises. These consist of gentle rotation of neck, arms, wrists, hips, ankles to slowly warm up the joints. Walk around briskly, and stretch and mobilize your muscles. This will prepare your body for a practice, and keep you safe from practice-related injuries.

Here are a few simple asanas that you can hold for upto a minute each.

  1. Asanas
  • Hastha Uthanasana
  • Dhanurasana – Bow Pose
  • Urdvamukha Svanasana – Upward Dog Pose
  •  Veera Bhadrasana – Warrior Pose
  • Sarvangasana – Shoulder stand

Follow this up with a breathing technique for another 3 minutes, meditation for 2-3 minutes too, and you can wrap it up by chanting a few mantras.

  1. Meditation

Swaas Dhyan


  • Sit in a comfortable posture (such as Sukhasana, Ardha Padmasana or  Padmasana)
  • Place your palms on your knees facing up (Prapthi Mudra)
  • Straighten your back and close your eyes
  • The time you take to inhale and exhale should be in a ratio of 6:6, i.e., if you inhale in six counts, you need to exhale in six counts
  • Focus on your breath entering and then leaving your nostrils as you inhale and exhale.

Disha/direction: Face towards East


  • Brings your mind to the present and makes you more aware
  • Reduces stress
  • You will experience calmness
  • Clears your mind of unwanted thoughts
  1. Pranayama


  • Sit in any comfortable position - Sukhasana, Ardha Padmasana, Vajrasana or Poorna Padmasana.
  • Keep your back straight, shoulders relaxed and close your eyes to focus on your breath.
  • Place your palms on your knees facing upward (in Prapthi Mudra)

Duration You may begin by practicing this breathing technique for 1-2 minutes a day and gradually increase it with time.

Kapal Bhati


  • Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana)
  • Straighten your back and close your eyes
  • Place your palms on your knees facing up (in Prapthi Mudra)
  • Inhale normally and focus on exhaling with a short, rhythmic and forceful breath
  • You can use your stomach to forcefully expel all the air from the diaphragm and  lungs by compressing it
  • Inhalation should happen automatically while you decompress your stomach

Yoga brings clarity of thought, helping you to clear your head and make a deeper connection with yourself. Yoga breeds mindfulness which helps you out of hard situations that life hands out to you. With yoga, you can remove stress from your life, and channel your energies towards growth, and self-development.

The article has been authored by  Himalayan Siddha, Grand Master Akshar

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