How to INSTANTLY RELIEVE your STRESS

Yoga: Fight stress and find serenity

Is yoga right for
you? It is if you want to fight stress, get fit and stay healthy.

Your mobile phone
is ringing, your boss wants to talk to you and your partner wants to know
what's for dinner. Stress and anxiety are everywhere. If they're getting the
best of you, you might want to hit the mat and give yoga a try.

Yoga is a mind-body
practice that combines physical poses, controlled breathing, and meditation or
relaxation. Yoga may help reduce stress, lower blood pressure and lower your
heart rate. And almost anyone can do it.

Understanding yoga

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Yoga pose

Yoga — a mind-body
practice — is considered one of many types of complementary and integrative
health approaches. Yoga brings together physical and mental disciplines that
may help you achieve peacefulness of body and mind. This can help you relax and
manage stress and anxiety.

Yoga has many
styles, forms and intensities. Hatha yoga, in particular, may be a good choice
for stress management. Hatha is one of the most common styles of yoga, and
beginners may like its slower pace and easier movements. But most people can
benefit from any style of yoga — it's all about your personal preferences.

The core components
of hatha yoga and most general yoga classes are:

·       
Poses. Yoga poses, also called
postures, are a series of movements designed to increase strength and
flexibility. Poses range from lying on the floor while completely relaxed to
difficult postures that may have you stretching your physical limits.

·       
Breathing. Controlling your breathing is
an important part of yoga. Yoga teaches that controlling your breathing can
help you control your body and quiet your mind.

·       
Meditation or relaxation. In yoga, you
may incorporate meditation or relaxation. Meditation may help you learn to be
more mindful and aware of the present moment without judgment.

The health benefits of yoga

The potential
health benefits of yoga include:

·       
Stress reduction. A number of studies have shown
that yoga may help reduce stress and anxiety. It can also enhance your mood and
overall sense of well-being.

·       
Improved fitness. Practicing yoga may lead to
improved balance, flexibility, range of motion and strength.

·       
Management of chronic conditions. Yoga can help
reduce risk factors for chronic diseases, such as heart disease and high blood
pressure. Yoga might also help alleviate chronic conditions, such as
depression, pain, anxiety and insomnia.

Yoga precautions

Yoga is generally
considered safe for most healthy people when practiced under the guidance of a
trained instructor. But there are some situations in which yoga might pose a
risk.

See your health
care provider before you begin yoga if you have any of the following conditions
or situations:

·       
A herniated disk

·       
A risk of blood clots

·       
Eye conditions, including glaucoma

·       
Pregnancy — although yoga is generally safe for pregnant women, certain
poses should be avoided

·       
Severe balance problems

·       
Severe osteoporosis

·       
Uncontrolled blood pressure

You may be able to
practice yoga in these situations if you take certain precautions, such as
avoiding certain poses or stretches. If you develop symptoms, such as pain, or
have concerns, see your doctor to make sure you're getting benefit and not harm
from yoga.

Getting started

Although you can
learn yoga from books and videos, beginners usually find it helpful to learn
with an instructor. Classes also offer camaraderie and friendship, which are
also important to overall well-being.

When you find a
class that sounds interesting, talk with the instructor so that you know what
to expect. Questions to ask include:

·       
What are the instructor's qualifications? Where did he or she train and
how long has he or she been teaching?

·       
Does the instructor have experience working with students with your
needs or health concerns? If you have a sore knee or an aching shoulder, can
the instructor help you find poses that won't aggravate your condition?

·       
How demanding is the class? Is it suitable for beginners? Will it be
easy enough to follow along if it's your first time?

·       
What can you expect from the class? Is it aimed at your needs, such as
stress management or relaxation, or is it geared toward people who want to reap
other benefits?

Achieving the right balance

Every person has a
different body with different abilities. You may need to modify yoga postures
based on your individual abilities. Your instructor may be able to suggest
modified poses. Choosing an instructor who is experienced and who understands
your needs is important to safely and effectively practice yoga.

Regardless of which
type of yoga you practice, you don't have to do every pose. If a pose is
uncomfortable or you can't hold it as long as the instructor requests, don't do
it. Good instructors will understand and encourage you to explore — but not
exceed — your personal limits.