YOGA
The 5000-year-old tradition of yoga has played a vital role in enriching and strengthening the field of health sciences. The word ‘yoga’ is derived from the Sanskrit word ‘yuj’, which signifies union or connection. This discipline traces its roots back to ancient India, not only being a physical exercise but being a profound system of holistic well-being. Yoga was made to unite the body, mind and the soul. Yoga leads to a myriad of health benefits, which include a reduction in stress, improved flexibility and boosts mental health. Moreover, yoga also contributes to a healthier and more fulfilling lifestyle.
YOGA FOR STRESS REDUCTION
Doing yoga regularly results in mental and physical peace. Certain yoga poses help release stress and reduce anxiety. Yoga can aid in loosening the muscles and dissolving muscular tightness. Doing yoga increases one’s focus and promotes better concentration. The mental alertness involved in performing yoga brings numerous additional advantages. Studies suggest that performing Hatha and Nidra yoga poses thrice a week can help reduce stress levels. The breathing movement in yoga, known as pranayama, aims to relax the body and calm the mind. These breathing yoga exercises offer several other benefits, like better sleep quality and increased focus.
Some poses for stress reduction are as follows:
1) Balasana (Child’s pose)
This pose helps in relaxing the body and gives a boost to one’s focus. It also releases the tension in the spine and hips, which in turn helps the tired muscles relax. It increases the mind-muscle connection, enhancing the muscle activation during workouts. This pose also creates pressure on the abdomen and improves digestion.
2) Corpse pose (Savasana)
This pose mainly focuses on the breathing movements, helping the nervous system calm down and improve sleep quality. A short savasana session can help the body restore its energy levels. This pose relaxes all the muscles, putting the body into a rest and recovery state. Lowers the blood pressure and heart rate by releasing the tension from all muscles.
Impact of stress on the body
Stress triggers the body’s fight-or-flight response. Stress can rapidly increase the heart rate and damage the arteries, which may also cause a heart attack. Moreover, it can weaken the immune system and lead to several other diseases. The stress hormones can tighten the blood vessels, leading to high blood pressure levels. Additionally, stress causes the liver to release more glucose into the blood, which increases the risk for type 2 diabetes. Stress makes the muscles more tense, leading to headaches and backaches. Stress can also impact the digestion of the body leading to diarrhoea and constipation.
Science-backed benefits of yoga for stress
1) Improved flexibility
Yoga involves in stretching your muscles and releasing the tension in them, leading to improved flexibility and balance. Several Studies suggest yoga improves flexibility in adults 65 years and older. There are several poses, like Adha Mukha Svanasana and Anjaneyasana, which one can do to increase flexibility and improve balance.
2) Reduces stress levels
Practicing yoga every day can help one reduce stress levels. The breathing movement in yoga helps increase focus and reduce stress levels. Studies suggest that around 84% people face prolonged high stress levels. Yoga can drastically help in reducing stress levels and calming the mind down. It also increases the sleep quality by preparing the mind and body for a restful sleep. Yoga teaches you to respond to discomfort with calmness, which can carry over into stressful real-life situations. It balances the nervous system, helping one feel more grounded and more reactive.
3) Boosts immunity
Chronic stress weakens the immune system; yoga helps combat stress by relaxing the mind and the body. Moreover, yoga improves digestion, leading to a stronger immunity. A healthy gut is the key to strong immunity. Breathing exercises can strengthen the lungs and increase the oxygen supply, leading to a boost in immunity.
4) Better posture
Yoga releases the tension of the muscles and supports the spine, leading to better posture. Yoga improves the mind-muscle coordination, which supports a straight, grounded posture. In addition, it tightens the core and lengthens the spine, promoting a natural, aligned and promoted stance.
5) Improve the functioning of the heart muscles
Yoga makes the blood pressure levels lower, making the arteries relax and promoting relaxation. Practicing yoga daily improves cholesterol and glucose levels in the body, leading to better heart health. Pranayama can help improve oxygen capacity and strengthen the lungs, leading to a better cardiovascular system. Yoga increases focus and leads to self-awareness, promoting healthy life choices like healthy eating and a better sleep cycle, which may lead to better cardiovascular health.
List of 6-8 simple yet effective yoga poses
1) Mountain pose (TADASANA)
2) Forward fold (Uttanasana)
3) Child's pose (Balasana)
4) Downward-facing Dog (Adha Mukha Svanasana)
5) Plank pose (Uttihita chaturanga dandasana)
6) Warrior I (Virabhadrasana I)
7) Extended side angle (Uttihita parvakonasana)
8) Triangle pose (Uttihita Trikonasana)
Breathing techniques pranayama
Pranayama is an ayurvedic practice of controlling your breath. One holds the breath for a specific duration and inhales and exhales in a specific format. Pranayama encompasses different forms of conscious breathing exercises, which include alternate nostril breathing (nadishodana) and victorious breath (ujjayi). Pranayama is not only simple but also benefits the body in several ways. Pranayama decreases stress levels. Improves sleep quality, improves focus, reduces blood pressure levels and improves lung function. Pranayama is one of the most important components of yoga; it is most practised with yoga postures and meditation.
Conclusion: Post-yoga nutrition suggestion
After practicing yoga, one should consume carbohydrates with rich protein. Protein (boiled eggs, tofu) can help repair muscle tissue, and complex carbohydrates (oats, whole grain meals) help provide the required amount of energy for the body. One should also consume a good amount of water to stay hydrated and energized for the rest of the day. Healthy fats (nuts, seeds) should be consumed, which help in the absorption of nutrients into the body. One should go for lighter meals like khichdi, quinoa salad, so that it's easier for the body to digest. Consume within 30-60 minutes of your workout for best results.
Author:
Sidra Patel
Nutritionist & Lifestyle Consultant
Founder: Eating Smart with Sidra Patel
www.eatingsmart.in
