5 oldest yogic practices to relieve stress

In today's fast-paced world, stress has become an inevitable part of our lives. From work deadlines to personal commitments, we often find ourselves overwhelmed and drained. However, the ancient practice of yoga offers a powerful solution to combat stress and promote overall well-being. Through a combination of physical postures, breathing exercises, and mindfulness techniques, yoga can help calm the mind and body, allowing you to find inner peace and tranquility.

One of the most effective techniques in yoga for stress relief is pranayama, or controlled breathing exercises. When we're stressed, our breathing tends to become shallow and erratic. Pranayama helps to regulate the breath, encouraging deeper and more rhythmic inhalations and exhalations. This practice not only calms the mind but also increases oxygen flow throughout the body, promoting a sense of relaxation.

Yoga poses, or asanas, are designed to release physical tension and improve flexibility, strength, and balance. When the body is relaxed, the mind follows suit. Certain asanas are particularly beneficial for stress relief, such as:
- Balasana (Child's Pose): This gentle forward fold encourages relaxation and can help calm the mind.
- Viparita Karani (Legs Up the Wall Pose): This restorative pose promotes blood flow to the brain and can alleviate stress and fatigue.
- Savasana (Corpse Pose): This final resting pose allows the body and mind to fully relax and integrate the benefits of the practice.


Yoga is not just about physical postures; it also incorporates meditation and mindfulness practices. Through techniques like focused breathing, body scans, and mantra repetition, you can cultivate present-moment awareness and detach from the constant stream of thoughts that often contribute to stress and anxiety.

One popular meditation technique is the Yoga Nidra, also known as Yogic Sleep. This guided meditation involves progressive muscle relaxation, visualization, and breath awareness, leading to a profound state of conscious relaxation.

According to Himalayan Siddhaa Akshar, yoga guru, founder, Akshar Yoga Kendraa, “Yoga Nidra is a powerful relaxation technique that combines elements of meditation, visualization, and deep relaxation. During a Yoga Nidra session, you are guided through a series of instructions that help you achieve a state of conscious awareness while your body experiences deep rest. This practice can significantly reduce stress levels, promote better sleep, and cultivate a sense of overall well-being.”


Lift your arms up keeping them at shoulder width distance. Now, start walking with your arms raised in this position and your hands can be up in the air for 1-3 minutes. Initially this may not be possible as you will have to train the muscles of your arms and shoulders and strengthen them. Build up to 1-3 minutes gradually by starting off with a minute increase and so on until you are physically capable enough with the strength required to hold your arms up for 1-3 minutes straight. One round practice will require you to perform a minimum of three sets of these walks of minimum 1-3 minutes each.
Incorporating yoga into your daily routine can be a transformative experience, offering a holistic approach to stress management. By combining physical postures, breathing exercises, meditation, and mindfulness techniques, you can cultivate a sense of calm, balance, and resilience, enabling you to navigate life's challenges with greater ease and clarity.