Latest news with #Savasana
Hindustan Times
7 days ago
- Health
- Hindustan Times
Struggling to fall asleep? Try these 5 yoga poses to calm your mind before bed
Sleep is more elusive than ever in the high-octane stress of modern life, where our minds are still reeling after sprinting through the long day, from packed commutes to intense work hours. As the day winds down, sometimes one may not be able to relax and still continue to overthink. Yoga is one of the ways to calm down before your bedtime. Calm yourself down with the help of yoga so you can sleep better. (Shutterstock) ALSO READ: Stress affecting liver health? Yoga expert shares 4 breathing techniques to boost natural detox Himalayan Siddhaa Akshar, yoga expert and founder of Akshar Yoga Kendraa, shared with HT Lifestyle the role of yoga in calming the mind before sleep. He said, 'Yoga trains us for strength and discipline our body, but it is also a way of calming the mind. Ten to fifteen beats of gentle movements with deep breaths will help release pressure accumulated during the day. In the longer view, this soft practice sets a precedent for your body, training it to relax and get ready to enjoy a peaceful sleep. Doing yoga at night takes just 10 – 15 minutes, but the benefits can be long-lasting. Over time, the body will connect the signs of stretching with preparing and going to bed, so falling asleep becomes a breeze." The yoga expert shared 5 asanas and how to do them: 1. Balasana (Child's pose) Certain stretches, like balasana, help in easing the pelvic pain.(Shutterstock) On your mat, touch your toes together, kneel, and sit back on your heels while stretching your arm forward, with your forehead resting on the mat. Breathe slowly and deeply. Stay for 1- 2 beats and let yourself relax. 2. Reclining Butterfly Pose( Supta Baddha Konasana) Reclining butterfly poses help to ease tension in the hips.(Shutterstock) Bring the soles of your feet together and let the knees fall out toward the bottom. Let your hands rest on your belly or beside you. This disguise opens up the hips and lends itself to decelerate and steady breathing. Stay also awhile, soaking up time to wash down all the worries from the day. 3. Legs- Up- the- Wall Pose (Viparita Karani) Legs-Up-the-Wall Pose (Viparita Karani) helps reduce fatigue.(Shutterstock) On your rear with your legs resting up against a wall. Let your arms be by your sides, closing your eyes. Slow breaths are taken also as you stay in this position for 5 to 10 beats and let the fluid semblance of peace engulf you. 4. Cat- Cow disguise( Marjaryasana – Bitilasana) Cat cow pose helps ease tension from the spine.(Shutterstock) The sway from back and forth gently chokes up tautness in the spine. Come onto all fours. Inhale, lifting the aspect and the tailbone (Cow pose). Exhale round the rear and tuck the chin (Cat pose). Repeat slowly for 1 to 2 beats. This sequence unknots each held-up pressure. 5. Corpse Pose( Savasana) The Corpse Pose helps the body fully relax. (Shutterstock) This last disguise provides seal to your practice. taradiddle flat on your rear with arms relaxed at the sides, the triumphs facing over. Close the eyes. Make no movement for however long you stay in this asana. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
India.com
21-06-2025
- Health
- India.com
International Yoga Day 2025: How Yoga Boosts Mental Focus, Reduce Anxiety And Enhance Physical Wellness
In a world that moves relentlessly fast, finding stillness has become both a luxury and a necessity. Yoga, an ancient practice rooted in presence, offers more than just physical flexibility—it provides a sanctuary for the mind, body, and soul. Whether you're a working professional trying to balance burnout, someone seeking better sleep, or simply looking to deepen your self-awareness, yoga offers a powerful, accessible pathway to wellness. From home practice to immersive retreats, the benefits are deeply personal, yet universally transformative. Managing Stress and Anxiety: The Calming Power of Breath and Movement Mohit Patel, Co-founder & CEO at Raga Svara says, "Stress and anxiety often show up in the body through symptoms like a tight chest, shallow breath, and restless thoughts. Yoga helps you slow down and return to your breath." "Gentle movement lowers cortisol levels, while deep breathing activates the parasympathetic response, calming both body and mind. You start noticing your patterns, your triggers, and with practice, you respond rather than react," says Mohit. It's not about avoiding stress but creating space between the feeling and what you do next. You begin to trust your ability to come back to yourself even in chaos, that quiet steadiness makes all the difference. Improving Sleep and Mental Focus Through Gentle, Restorative Yoga Mohit says, "Practices like forward bends, legs-up-the-wall, gentle twists, or simply lying in Savasana with deep breathing help activate the parasympathetic nervous system, easing the body into rest mode." "This reduces cortisol levels and slows the heart rate, preparing the body for deeper sleep. Over time, you feel more rested, more clear-headed, not from forcing rest, but from truly unwinding. Mentally, yoga builds focus by training you to return to the present moment, again and again. This quiets mental noise, improves clarity, and helps you stay steady through distractions," says Mohit. Yoga for Strength, Stamina, and Body Awareness—not Just Weight Loss "Weight loss is not the goal of yoga, but it can be a natural result of consistent, mindful practice. Surya Namaskar builds heat, activates the entire body, and boosts metabolism. Standing poses like Virabhadrasana (warrior pose), Utkatasana (chair pose), Phalakasana (plank), and Navasana (boat pose) develop strength and tone the core, legs, and arms," says Mohit. Mohit says, "Twists like Ardha Matsyendrasana support digestion, aiding sustainable wellness. But more than burning calories, yoga tones the body by improving posture, breath, and awareness. With time, your body changes not just in shape, but in how you feel living in it." Emotional Healing Through Breath, Stillness, and Somatic Awareness Mohit explained, "Yoga supports emotional well-being by regulating the nervous system. Slow breathing calms the mind and signals safety to the body. Movement, especially through poses that open the chest, hips, and shoulders, releases physical tension where emotions are often stored." Spending time in stillness helps you notice what you're feeling without getting overwhelmed. This builds emotional awareness and resilience. Instead of pushing feelings away, you learn to sit with them and let them pass. Regular practice also boosts mood by increasing feel-good hormones like serotonin. Work-Life Balance for Professionals: Small Yoga Breaks, Big Impact For working professionals, the day rarely slows down—emails, deadlines, meetings, and constant mental noise can quickly build up. Yoga offers a much-needed pause amidst the chaos. Even a brief 15-minute session—whether breathwork, light stretching, or mindful stillness—can significantly reduce stress, improve circulation, ease joint stiffness, and release built-up tension. Mohit says, "With consistent practice, posture improves, fatigue lessens, and focus becomes sharper. On an emotional level, yoga fosters calm responses rather than reactive ones, helping you recognize when you're pushing too hard and when to step back. Instead of being overwhelmed by work, you learn to reconnect with yourself, enhancing both well-being and productivity." Why Wellness Retreats Offer a Deeper Yoga Experience Than Home Practice Mohit says, "While practicing yoga at home can be beneficial, it often competes with the noise of daily life—responsibilities, distractions, and mental clutter. In the midst of it all, even our most grounding rituals can start to feel distant or diluted. A retreat that weaves yoga into its core offers something profoundly different: an immersive space purposefully designed to nurture stillness, reflection, and renewal." Every element—from the serene environment to the thoughtfully crafted schedule—supports your inward journey. The daily rhythm helps you stay consistent without interruptions, allowing your practice to deepen naturally. You feel held by the environment, uplifted by the energy of the community, and inspired by the presence of others on similar paths. You return home feeling lighter, clearer, and more deeply attuned to yourself. Yoga is more than a mat-bound ritual—it's a reminder that peace, strength, and clarity already exist within us. Whether you're rolling out your mat at home or stepping into a quiet forest retreat, each pose, each breath, is a step toward a more balanced, centered life. In today's fast-paced, hyper-connected world, yoga doesn't just help us stretch—it helps us pause. And sometimes, that pause is the most powerful thing we can do for ourselves.
India.com
20-06-2025
- Health
- India.com
International Yoga Day 2025: Yoga For Stress, Anger, And Anxiety
In today's fast-paced, high-pressure world, emotional struggles like stress, anger, and anxiety have become increasingly common. While therapy and medication can play essential roles in mental health care, many individuals are turning to holistic practices such as yoga to help manage these emotional challenges naturally. With its deep-rooted traditions and growing scientific support, yoga offers powerful tools for restoring emotional balance and building resilience. Understanding the Emotional Storm: Stress, Anger, and Anxiety Stress is the body's response to a perceived threat or demand. Chronic stress can lead to physical and mental health problems. Anger is a natural emotion but, when unmanaged, can become destructive—damaging relationships, focus, and overall well-being. Anxiety often involves excessive worry or fear that interferes with daily life, leading to restlessness, fatigue, and even panic attacks. Yoga addresses all three of these emotional states by integrating the body, breath, and mind, providing a toolkit for emotional regulation and mental clarity. 1. Activates the Relaxation Response Yoga practices such as deep breathing (pranayama) and restorative poses activate the parasympathetic nervous system—the body's "rest and digest" mode—helping reduce cortisol (the stress hormone) and promote calmness. 2. Builds Mindfulness and Self-Awareness Yoga teaches us to observe without judgment, which is crucial in understanding our emotional triggers. With regular practice, you can learn to respond thoughtfully rather than react impulsively to stressful situations or anger-inducing moments. 3. Enhances Emotional Resilience The discipline and focus cultivated through yoga foster emotional strength and mental clarity, equipping practitioners to face challenges with greater patience and equanimity. Yoga Poses for Emotional Balance Here are some yoga postures particularly effective for stress, anger, and anxiety relief: 1. Child's Pose (Balasana) Promotes feelings of safety and surrender. Helps release tension from the back and shoulders. 2. Cat-Cow Stretch (Marjaryasana-Bitilasana) Connects breath with movement to soothe the nervous system. Relieves built-up emotional tension in the spine. 3. Legs-Up-the-Wall Pose (Viparita Karani) Calms the nervous system and supports circulation. Ideal for ending a stressful day or managing anxiety. 4. Seated Forward Bend (Paschimottanasana) Encourages introspection and stillness. Reduces irritability and helps quiet the mind. 5. Corpse Pose (Savasana) A final relaxation pose that helps integrate the benefits of practice. Deeply calming and grounding. Breathing Techniques (Pranayama) 1. Alternate Nostril Breathing (Nadi Shodhana) Balances both hemispheres of the brain. Excellent for clearing mental clutter and calming anxiety. 2. Ocean Breath (Ujjayi Pranayama) A soothing, audible breath that helps anchor attention. Promotes a sense of inner stability and calm. 3. Bee Breath (Bhramari) Uses sound vibration to calm the mind and reduce anger. Helps in managing irritability and frustration. Meditation and Mindfulness in Yoga Meditation, a core part of yoga, trains the mind to stay present and centered. Mindful practices reduce overthinking and help break the cycle of anxiety and reactive anger. A simple practice: Sit quietly, focus on your breath, and observe each inhalation and exhalation. If the mind wanders, gently bring it back to the breath. Even 5–10 minutes a day can significantly improve emotional well-being over time. Tips for Practicing Yoga for Emotional Health Start gently: Especially if you're new to yoga or feeling overwhelmed. Especially if you're new to yoga or feeling overwhelmed. Be consistent: Even short, daily sessions are more effective than occasional long ones. Even short, daily sessions are more effective than occasional long ones. Seek guidance : A certified yoga instructor can help tailor the practice to your needs. : A certified yoga instructor can help tailor the practice to your needs. Combine with lifestyle changes: Healthy sleep, diet, and social support enhance yoga's benefits. Remember, the goal isn't to never feel stressed or angry—it's to build the tools to meet those feelings with awareness, compassion, and control. Through regular practice, yoga becomes not just something you do—but a way of being.
