Reduce Stress | Manage Stress: Yoga, Pranayama and life style


Can yoga reduce stress levels? Is there any research which suggests that yoga can reduce stress? Such kinds of questions always arise when we claim something. It is obvious and we should dig deeper into that.

Let’s discuss some research stats.

Yoga for stress: Research

  • According to the International journal of preventive medicine, the researcher has done research on the subject ‘The effect of yoga on stress, anxiety and depression in women, they take 52 women with a median age of 33 years who had a significant amount of stress level, anxiety and depression. They did 12 sessions of Hatha yoga and reduce stress at a significant level.
  • According to the International journal of yoga, researchers get results like the regular practice of slow breath/ deep breaths improves depression levels. Regular practice of yoga increases serotonin levels which breaks down cortisol which is a stress hormone.
  • A number of studies and research has shown that people who do yoga practice regularly have low cortisol level also 3-month long yoga practice reduces inflammatory cytokines that cause inflammation in the body.
  • Research carried out by Lund University, Sweden in which 40,000 students have participated on the subject ‘The effect of yoga on stress and psychological health’, according to research has shown that significant reduction in stress levels recorded.

There are many researches and studies being carried out on yoga and stress and every research found positive results and shows that yoga has a significant impact on reduction in stress.

Let’s learn yoga for stress. There are very specific yogasana which reduces stress level.

Yoga for stress reduction | How to do yoga to distress

6 yoga poses to reduce stress

Balasana (Child pose) for stress reduction

Bala means child. Balasna is a very easy yoga pose, it is called a child pose. It is calming and relaxing pose. Balasana can be performed by a beginner level person as well. Balasna is

Here are the steps to Perform balasana

  • Sit-In Vajrasana, it means sitting on your knees and resting your buttock on calf muscles of your legs.
  • Open your legs and knees a little bit.
  • Inhale deeply and on exhale bring your stomach towards your thighs .
  • Touch your forehead to the ground and spread your both hands towards the ground.
  • The palm must be facing the ground side.
  • Inhale and exhale slowly and deeply
  • Keep in this position up to 2 minutes then increase to 5 minutes
  • Inhale and back to sitting position.

Viparit Karni for stress reduction

Viparit means inverted and Karni means doing. Viparit karni yogasana is beginner level asana and any one can do it. It is a supine pose and bolsters, pillow and wall support are used in doing viparit karni.


Here are the steps to do Viparit karni yogasana:

  • Go near to wall and sit very near to it. Keep your leg on grounded but your seat should be touched with wall.
  • Place your buttock to the wall means it must be touch the wall.
  • Spread your legs on the wall and the sole of the feet must face upward.
  • Lie your head and back on the floor in a resting pose.
  • Here, you will find your body in a 90-degree shape where the legs to the hips(buttock) part on the wall and hips to the Head part on the floor.
  • Close your eyes, keep your hands on floor palm facing upward and do deep inhalation and exhalation.
  • Keep in this situation for about 5 to 10 minutes.

Adho Mukh Swanasan (Downward dog pose) for stress reduction

Adho Mukh means downside face and Swan means dog. Hence Adho mukh swanasan means downside face dog Or a downward dog.


Here are the steps to do Adho Mukha swanasan (downward dog pose) for stress.

  • Sit on your knees on ground and keep your spine straight.
  • Inhale and start  exhale and forward bend.
  • Expand your hands on ground.
  • Inhale and upraise your knees, keep your foot sole on grounded.
  • Keep your palm on grounded and spine straight.
  • The pose shape is triangle and hip on top, foot sole and hand palms must be touched to ground
  • Keep inhalation and exhalation.

Bhujangasana (Cobra pose) for stress reduction

Bhujangasana is very popular because it is easy! It is also known as cobra pose or snake pose.


Steps to do Bhujangasana for stress reduction

  • Lie down on your stomach on ground. Touch your chin on ground as well.
  • Put your legs close together and brings your hands toward your chest and palm must touch ground. Your elbow should be parallel to torso.
  • Now, start inhale slowly, and raise your head, spinal cord and abdominal, but do not raise naval area.
  • During the raising your spinal cord, do focus on spinal cord.
  • Hold the position for few seconds, do normal breathing and face should be facing upward.
  • Now, start exhalation and bring abdominal and head toward ground again.
  • Do this process for 5 times and then rest.

Setu bandh asana (Bridge pose) for stress reduction

Setu means bridge and bandh means close, hence it is close bridge pose, there is bandh between chin and chest in this position.


Source: Elina Fairytale

Steps to do setu bandh asana OR bridge pose for stress reduction.

  • Lie on your back side on ground.
  • Bend your knees and keep some distance between your legs.
  • Keep your palms facing ground and also sole facing ground as well.
  • Now, start inhale slowly, and with that lift your lower back gently and then torso.
  • Take support of hands to your back and keep hands’ elbows to ground.
  • Now, Try to touch chest to the chin.
  • Do normal breathing in this position for 30 to 120 seconds.
  • Exhale and bring the back down to ground to initial pose.
  • Do it for 5 rounds and then rest.

Savasana (Corpse pose) for stress reduction

Shavasana means dead body! Yes, you read it right, in this position human body look like its dead. Shavasana looks like the easiest asana from entire yogasana list but it is actually hard asana, because it demands the complete control of your mind, which is hardest part.

Steps to do Savasana:

  • Lie on your back side on ground. Use yoga mat for ideal situation.
  • Keep small distance between your legs and put it very comfortably on ground.
  • Place your arms along side with your torso but maintain small distance. Keep palms facing sky.
  • Now close your eyes and do 3 deep inhalation and exhalation.
  • Now on another inhalation bring your attention towards your legs sole.
  • On another inhalation, imaging a great light OR sun light OR divine light entering from sole.
  • Now, imagine that diving light Or great energy march ahead from sole to Knee and so on.
  • Keep breathing slowly and your attention on that diving light passing ahead from each organs.
  • Reach to your head with divine light and hold there 5 to 10 deep breathing.
  • Now, start same flow from head to toe again.
  • Do this for 30 minutes but if you do more then no worries, it will get more benefits for more time you spend on this asana.

Leave a Reply