Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

De- stressing yourself through yoga

   Yoga is recognized as a form of mind-body medicine that integrates physical and mental well- being reducing stress of physical and mental origins. Stress contributes to various types of morbidities such as heart disease, cancer, stroke and numerous other chronic illnesses.

  Yoga is a form of complementary and alternative system of medicine [CAM] that produces a physiological sequence of events in the body reducing the stress response.

 Yoga  [ Read more ]  http://siahmsrwellness.in/fitness-yoga/list/yoga

 The scientific study of yoga has increased substantially in recent years and many clinical trials have been designed to assess its therapeutic effects and benefits.

 One study shows that both cognitive behavior therapy and yoga are promising stress management techniques [1].In addition, the practice of yoga also provides physical wellness also. Yogic practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.

Sustained practice of yoga also leads to changes in life perspective, self-awareness and an improved sense of energy to live life fully and with genuine enjoyment.

Impact of stress

   Stress is often associated with flight-or-fight response. That is, your heart rate and blood pressure increase by  getting exposed to stress frequently. You may start breathing more quickly and heavily. Your skin appears pale or flushed as your blood flow is being redirected and your hands and feet become cold and clammy.

  The practice of yoga helps to create a state opposite to that of the flight-or-fight stress response and with that interruption in the stress response, a sense of balance and union between the mind and body can be achieved [3].

   Stress can affect the immune response most probably through the activation of the hormonal systems of brain such as hypothalamic-pituitary adrenal axis, hypothalamic pituitary-gonadal axis, and also the sympathetic-adrenal-medullary system. Various neurotransmitters, neuropeptides, hormones, and cytokines mediate these complex mechanisms between the central nervous system (CNS) and the immune system.

  It is found that various stress management methods such as meditation, yoga, hypnosis, and muscle relaxation have been useful to reduce the psychological and physiological effects of stress [3].

The most common aspects of yoga practiced are the physical postures and breathing practices of Hatha yoga and meditation[4]. Hatha yoga enhances the capacity of the physical body through the use of a series of body postures, movements (asanas), and breathing techniques (pranayama).

Some effective destressing yoga poses or asanas

·       Adho Mukha Svanasana

·       Paschimottanasana

·       Balasana

·       Uttanasana

·       Sukhasana

·       Savasana

·       Sarvangasana 

Please click the link of each of these asanas for detailed information on each of these yoga poses.

Health benefits of yoga  to de-stress

All these yoga poses can relax your tensed muscles , enhance your focus, energy level and ability to move away from distractions.

Once you get out of the stress tormenting you , the regular practice of these asanas or yoga poses along with “pranayama” may help you go forward or advance in life with enhanced efficiency.

The controlled or modified inhalations and exhalations can rejuvenate your inner life force tremendously improving the circulation and oxygenation of cells in your body.

Reference

1.    https://pubmed.ncbi.nlm.nih.gov/16500773/

2.    Desikachar K, Bragdon L, Bossart C. The yoga of healing: Exploring yoga's holistic model for health and well-being. Int J Yoga Ther. 2005;15:17–39. [Google Scholar]

3.    https://pubmed.ncbi.nlm.nih.gov/21829284/

4.     https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response