5 yoga moves that will remove stress from your life forever

Stress is a major crisis of our generation that affects us all but is often underestimated. Yoga, when done right is an amazing tool to combat that. Ideally, being part of a regular class is the way to go but these five asanas can be tried at home—two stretches, two breathing exercises and one bandha or neuro-muscular lock. Try them at home, but if you are new to yoga, opt for a teacher to guide you through the poses.

Sharnagat Mudra
Sit back on your heels in Vajrasana or the kneeling pose.

Technique:
– Breathing in, raise your arms above your head and parallel to your ears.
– Exhale slowly, as you bend forward at the waist till your forehead touches the floor and place your palms flat on the floor.
– Hold your breath for thirty seconds to a minute. And then breathe normally.
– Inhale slowly as you come up, with your hands raised.
– Breathing out, lower your arms to start position.

Benefits: Combats pimples, dark circle under the eyes and stiffness in the back.

Don’ts: Avoid this asan if you are suffering from lower backaches or high blood pressure avoid this mudra.

Merudandasana
Lie on your back with your hands stretched out at shoulder level.

Technique:
– Looking up breathe in and raise your right leg 90 degrees from the floor.
– Breathing out, lower the right leg to your left side.
– Turn your head to the right. Maintain this posture for thirty seconds to a minute, breathing normally.
– Breathing in, lift the right leg to 90 degrees.
– Breathing out, slowly bring the right leg down to starting position.
– Repeat the same with the left leg.

Benefits: Combats stiffness and pain from the upper and mid back, and helps control Sciatica pain.

Don’ts: People suffering from severe sciatica should consult their doctor before performing this asana.

Brahmari Pranayama
Sit cross-legged in padmasana or lotus position.

Technique:
– Close your eyes, inhale deeply and count till five.
– Hold your breath and press your chin down to the mid-point between your collar bones (the jugular notch).
– Raise your chin up to four fingers above that point and emit the humming sound of a bee from your throat as you exhale.
– Repeat this sequence twice.

Benefits: Relaxes the body and helps develop concentration, memory, quality of voice and the higher mental faculties.

Don’ts: If you suffer from severe throat problems avoid this Pranayama.

Shitili Pranayama
Sit cross-legged in padmasana or lotus position and close your eyes.

Technique:
– Roll your tongue to form a tube and slowly inhale through it. If you’re unable to, make a square with your lips and breathe through the gaps in your teeth. Inhale and count till five.
– Press your chin down on the jugular notch and hold your breath for ten counts.
– Raise your chin up and then slowly exhale through the nostrils while you count to ten.
– Repeat the cycle fifteen times. As you get more comfortable you can perform this for as long as one hour.
– If you feel very cold, stop immediately.

Benefits: Aids in the release of anti-stress hormones and makes the tongue more flexible.

Don’ts: If you suffer from throat problems or infections of the throat avoid this pranayama.

Mool bandha
Sit cross-legged in padmasana or lotus position and close your eyes.

Technique:
– Exhale forcefully through your mouth and hold your breath.
– Slowly contract your lower abdomen muscles—they should be tight and contracted.
– Hold for 10 to 30 seconds.
– Slowly release the contraction and breathe out.
– Inhale slowly, expanding your stomach muscles and breathe out, relaxing the body.
– To perform the bandha again, take a few long breaths to bring your breathing back to normal.
– Repeat this cycle three times.

Benefits: Increases vitality.

Don’ts: If you suffer from piles or gynaecological problems consult a doctor before performing this bandha.