Best yoga asanas that save you from the health risks of stress and anxiety, calm your mind

Benefits of Anulom Vilom: This pranayama balances the two hemispheres of the brain and hence promotes calmness. Regular practice for 5-10 minutes daily can significantly lower stress levels and improve focus (Image: Canva)

Life today is filled with back-to-back commitments, constant deadlines, and relentless demands. From early morning meetings to late-night work, the hustle and bustle of modern life leave little room for calm. Amid this constant flurry, finding a moment of peace becomes challenging.

Practicing yoga offers a respite from the daily struggles as yoga addresses not just physical strain but also mental, emotional, and psychological stress. Studies show that yoga reduces stress hormones like cortisol, while also promoting relaxation and mental clarity. The mindfulness and deep breathing techniques inherent in yoga help manage anxiety and improve emotional balance, creating a sanctuary of calm amidst life's challenges.

Yoga is excellent for your well-being because it promotes a balanced lifestyle and helps reduce daily pressures, says Saurabh Bothra, Yoga instructor and CEO, Habuild. “Apart from improving physical fitness and flexibility, yoga builds mental and emotional resilience. It helps you discover small, mindful moments that make breathing easier, lighten your mood, and release what’s holding you back.”

Bothra suggests practicing these yoga asanas to stay calm and reduce stress:

Anulom Vilom: This pranayama balances the two hemispheres of the brain and hence promotes calmness. Regular practice for 5-10 minutes daily can significantly lower stress levels and improve focus.

Viparita karani: A pose that calms the nervous system, Viparika Karani is a great asanas to do after a long day to relax and improve circulation. Just 5-10 minutes can rejuvenate the mind and body. Practice this everyday to find calm and peace amid chaos.

Balasana: This pose stretches the back and shoulders while relaxing the mind. One thing about this pose is that you can enjoy comfortable deep breaths and feel your body release all the tension.

Yoga nidra: A guided meditation that takes you into deep relaxation. It’s as refreshing as a few hours of sleep and helps reduce stress and improve sleep quality.

Bhramari pranayama: By creating a humming sound like a bee, this practice helps release mental tension and reduces stress. It also stimulates the vagus nerve which activates our parasympathetic nervous system and calms the mind.  The vibrations help in reducing symptoms of anxiety, frustration, and anger.

Dhyana: A few minutes of meditation can address many concerns. During meditation, you quietly observe your thoughts as they flow, allowing them to pass without judgment. Just a few minutes each day can bring you inner peace and emotional balance.