How to Reduce Stress With Yoga

Yoga can be a powerful way to reduce stress.

When a person is under stress, there is a lot of "mental chatter" going on in their mind. Thoughts race with worries about the future or anxiety about the past and the body generally takes the brunt of that energy. A person under stress holds tension in various parts of the body, such as the shoulders, and it can be hard to release that tension. Yoga can be a powerful way to reduce stress. By calming your racing thoughts and releasing physical tension through yoga, you will find that you feel less stressed out.

Things You'll Need

• Book about yoga for beginners
• <br>Relaxation (preferably New Age) music
• <br>Vanilla-scented candle
• <br>Yoga mat

Instructions

1. Read a book written for people who are new to yoga. Many books are available in bookstores or your local library that have good illustrations and step-by-step instructions for various asanas (yoga postures). By familiarizing yourself with the basics of yoga ahead of time, you will be able to start practicing yoga without having to thumb through the book at the same time.

2. Select a few yoga postures. Choose asanas that focus on the areas of your body that hold the most stress. Be sure to select at least one asana that focuses on the neck and at least one that focuses on the shoulders because most people under stress carry tension in those areas.

3. Set up your yoga space. Roll out your yoga mat, light your candle and play relaxing music. Dim the lights to promote a more relaxing atmosphere.

4. Focus on your breathing. Reduce your "mental chatter" by keeping your focus on your breathing. While sitting up straight on the floor, breathe in very slowly, keeping your thoughts on your breath as you completely fill your lungs. Hold the breath for a couple of seconds and then slowly exhale, completely emptying your lungs. Do this several times, concentrating on thinking about nothing other than your breathing.

5. Perform the yoga asanas you have chosen. As you do the asanas, focus on your breathing and on how your body is feeling. Each time your mind drifts away to the future or the past, pull your thoughts back into the present moment.

6. Lie on your back for several minutes. After being active with the asanas you have chosen, provide balance by lying comfortably on your back for a while. Continue to breathe deeply while focusing on your breathing. Visualize your tension leaving your body and running into the floor.

7. Practice yoga daily.

Tips & Warnings

• As your body learns how it feels to relax, your body will go longer without stiffening up with tension.

• <br>You can use the breathing technique throughout the day to pull yourself back to the present when your mind gets "stuck" in mental chatter about the past or the future. The more you use yoga to return your focus to the present moment, the more you will reduce your stress.