Yoga for stress

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It has been argued that Yoga is the most comprehensive approach to fighting stress ever invented because many yoga practices lead to mental relaxation and help digestion, absorption and healing take place.

Stress is a normal part of life, but the complexity of modern life, especially when faced with massive unknowns and surrounded by panic and worry, can overload the system. This can lower the immune system and also trigger over-thinking and anxiety. Stress can also make us more inclined to indulge in bad habits such as smoking, drinking alcohol, poor diet and doing less exercise.

Some of the most beneficial yoga practices to combat stress include asana (postures), pranayama (breath work), yoga nidra and meditation.

Yoga for stress

Swami Shivananda Rada explains that practising asana helps students become aware of stress in their body, and the increased mindfulness brought about by regular yoga practice can help people discover their problems.

He said: “Changes can then be made in life by a conscious decision on the basis of self-awareness. The inability to deal with stress and the helplessness many people feel can be counteracted by recognising the options and applying the power of choice.”

Pranayama is particularly good for calming an agitated mind. Meditation can reduce the build-up of stress by teaching us to stop and consciously clear the mind and emotions of negative attitudes the moment we become aware of them.

Manduka Stiles explains: “Practicing yoga helps us overcome obstacles within ourselves that may be preventing us from fully enjoying life and responding in beneficial ways to a variety of situations… practicing yoga with concentration and devotion can bring noticeable changes in our circumstances almost immediately.”

Asanas to combat stress

These asanas can help with stress and could be incorporated into a daily practice:

Uttanasana (standing forward fold)

This pose helps in preserving proper functioning of the nervous system by improving blood supply throughout the body.

Uttanasana or standing forward bend


Balasana (child’s pose)

Placing your head (third eye) down on the mat has an instant calming effect on the brain. It also eases stress and anxiety by allowing you to take time out from your everyday life and rest, plus it has a healing and restorative power that helps provide mental and emotional relief.

Balasana or child's pose


Setu Bandhasana (bridge pose)

This is a great pose for stress and anxiety. It helps control high blood pressure and reduces backaches, headaches, sleep disorders and fatigue.

Setu bandasana or bridge pose


Shirasana (headstand)

Shirasana revitalises the whole body and mind. It relieves anxiety and other psychological disturbances which form the root cause of many disorders… it also helps rectify many nervous disorders says Swami Satyananda Saraswati in Asana Pranyama Mudra Bandha.

Shirasana or headstand


Savasana (corpse pose)

According to David Coulter savasana will quiet the system and have a beneficial effect on organs and tissues throughout the body. It also promotes a state of deep rest that slows the breathing and lowers the blood pressure.

Savasana or corpse pose

How to do Boat Pose (Navasana)

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Navasana is a great pose for strengthening your hip flexors, these can become weak when we sit for long periods so Boat pose (Navasana) is great for counteracting the sitting position.

Instructions for Boat Pose (Navasana)

Begin seated with your knees bent and feet flat on the floor.

Inhale: Keeping your spine straight lean back slightly and lift your feet / legs off the floor. Draw in your low back, lift your chest, and lengthen the front of your torso. There are four options for Navasana.

  • Option 1: Lift your feet and support your legs beneath your thighs.
  • Option 2: Lift your feet with your legs bent and lift your hands to 90 degrees with your plans facing each other. Spread your shoulder blades wide and reach out through your fingers, actively engaging your hands.
  • Option 3: Straighten your legs and support your thighs with your hands.
  • Option 4: Straighten your legs and lift your arms to 90 degrees with your palms facing each other. Spread your shoulder blades wide and reach out through your fingers, actively engaging your hands.

Balance on your sit bones, lifting mulha bandha, keeping your spine straight. Lengthen the front of your torso from your pubic bone to the top of your sternum. Take care not to let your lower back sag or chest collapse.

Hold for a number of breaths.

Exhale: Lower your legs and hands to the floor.

When to avoid Boat Pose (Navasana)

This asana (posture) should be avoided if you have:

  • Heart Problems
  • Insomnia
  • Low blood pressure
  • Pregnancy
  • Neck injury

How to adapt Boat Pose (Navasana)

Boat pose can be easily adapted by bending the legs and supporting the legs beneath the thighs.

Option one for Navasana is to have your legs bent and support your legs beneath your thighs.

 

Navasana option two is to have your legs bent and your arms out in front at shoulder height.

 

Option three for Navasana is to have your legs stright and support beneath your thighs.

 

The final option for Navasana (boat pose) is to do the full pose with stright legs and stright arms.

If Navasana causes lower back pain you can leave your toes on the earth or you can place your hands behind you for extra support.

Benefits of Boat Pose (Navasana)

  • Strengthens abs and hip flexors
  • Builds strength and steadiness at the body’s core
  • Simulates the abdominal organs, including the kidneys and intestines
  • Improves digestion
  • Encourages healthy regulation of the thyroid and prostate glands
  • Helps to maintain metabolism
  • Helps to relieve stress
  • Develops concentration and stamina

Granola: Spicy and nutty

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This was my first homemade granola recipe courtesy of the wonderful Virginia Compton and I love it. This tastes great with coconut milk but even better with coconut yogurt – but beware mix this with coconut yogurt and you won’t want to eat again for a while!

Ingredients

500g jumbo oats
200g skin on almonds
100g sesame seeds
250g dried apricots
4 tsp cinnamon
2 tsp ginger
100ml sesame oil
120ml runny honey

Method

  1. Preheat the oven to 180c
  2. Add the dry ingredients to a bowl with the cinnamon and ginger and mix together.
  3. Add the sesame oil and mix until all of the dry ingredients are lightly covered in oil.
  4. Add the honey and mix through.
  5. Spread the mixture on a baking try and bake for 10 minutes or until golden brown.
  6. Chop the dried apricots into quarters.
  7. Meanwhile chop the dried apricots into quarters.
  8. Remove from the oven and mix up, replace back in the oven for a further five minutes or until the whole mix is golden brown.
  9. Remove from the oven and cool.
  10. Mix in the apricots
  11. Decant into an airtight storage container where it will keep for around three months.