INTRODUCTION:
Self-care is essential for managing symptoms of anxiety and depression. Here are some self-care practices that can be helpful: Exercise regularly: Exercise has been shown to be an effective way to manage symptoms of anxiety and depression. Aim for at least 30 minutes of physical activity each day. Practice mindfulness: Mindfulness involves focusing on the present moment and can help reduce feelings of stress and anxiety. Try activities such as meditation or deep breathing exercises.
1. Sukhasana:
In this yoga posture, sit with the back straight and inhale and exhale for 1 to 2 minutes. Focus your attention on this.
By doing this mind gets peace. All anxiety is removed from the body.
2. Marjariasana (Cat Pose):
Yoga started with getting down on your knees and hands as if your body has been made a table. Keep in mind that the shoulder and palm should be in a straight line, the same way keep the hip and knee in the same way. It benefits the mind as well as relief from stress and calms your all body.
3. Salamba Sirsasana (Headstand):
Stand on your head and put the entire weight of the body on the shoulders and hands instead of on the neck or head. The flow of blood in the body gets reversed. it helps relieve stress and focus on your breath.
4. Uttana Shishosana (Extended Puppy Pose):
If you have stress, do this asana. Sitting on the knees and palms, slowly move your hands forward a little and turn the toes inwards. On exhalation, move the hips back towards the ankles. Do not let the elbow touch the ground. Relax the neck by blending the forehead down.
5. Anjali Mudra (Salutation Seal):
In this Asana both hands place together in the center of the heart chakra, this mudra shows the balance between the two corners of the heart. It is done by sitting on the ground, stooping, and closing the eyes. It is very helpful to calm your mind and get peace.
6. Paschimottanasana (Seated Forward Bend Pose):
Sitting on the ground, spread the legs straight forward and bring the head towards the knees. By doing this stress is removed from the body. And we can do every work efficiently.
7. Janu Sirsasana (Forward Bend):
Spreading the legs forward and trying to touch the toes with both hands. Then bend one leg and do the same with another leg. It also provides relief from stress.
8. Balasana (Child Pose):
Sitting on your knees, your hands should be spread forward and with this, bend the body forward. Rest your head on the ground. It gives comfort to your body and keeps stress free.
9. Savasana (Corpse Pose):
Lay down on the ground comfortably and keep your face straight and upwards. Keep the arms straight by the body and keep the palms open. stay in the posture for 2 to 5 minutes. Keeping the body completely calm for a few minutes provides long-term peace.
MEDITATION AND STRESS MANAGEMENT
Meditation is an important part of the eight limbs of yoga and is used in the concentration of the mind. Meditation refers to the transformation of a person’s personality into the inner world from the outer world. by entering the inner world, he feels bliss.
Meditation unites the mind and the soul. The human mind is unstable and fickle, meditation helps bring the same mind as a soul. Leads a person from immaturity to maturity. Meditation is a panacea for stress management. Some stress brings negativity, while some infuse new energy in the person. It brings new challenges in human life and motivates the person to move forward. Stress is a personal condition. One condition can be stressful for one person and the same condition can
be motivating for others. It completely depends on the physical and mental strength of a person.
Studying the various causes of stress, it is found that a person feels uncomfortable in different situations, there are two ways to solve it; external solution and internal solution. The external solution included financial support, consolation, good counselling, etc.
All these measures help reduce stress, but all of them are incapable of removing stress because external changes have been made in them, not internal changes. In the second solution, with the continuous practice of meditation, the person becomes internally focused, so that the person becomes comfortable in facing the adverse challenges of life. This is a permanent solution method, whose results are visible after a long time.
PRANAYAMA AND STRESS MANAGEMENT
“Pranayama” is made up of two words ‘PRANA’ and ‘AYAM’. ‘Prana’ means the organic energy of the body which represents the vital energy. ‘Ayam’ means control. Therefore, the meaning of Pranayama is to control the energy power of Prana and through this, a healthy mind and body are obtained. Logically speaking, pranayama is a series of exercises to create a flow of oxygen in the blood and brain. It is not limited to blood circulation but also controls the direction of the flow of thoughts. By the practice of this asana, all the obstacles in the flow of life are removed. It helps provide motivation and strong willpower to the person.
Pranayama is an art in which the technique of conducting breathing deliberately in a rhythmic,
intense.
The word ‘Prana’ means to relate with the mind and the mind is directly related to the brain. The brain is related to the soul and the concertation of the soul is understood up to the divine. In this way, pranayama infuses new energy and power in the body, controls emotions, and thoughts, and helps in removing stress. ‘Shitali Pranayama’ is important Pranayama in reducing stress, it keeps the whole body calm and mind peaceful and reduces hypertension, relaxes the nervous system.
