Yoga for relieve stress

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Everyone in this fast life is going through mental stress today. This tension arises because of imbalance and dissonance between mind conditions and circumstance. The person does not even know and he gets infected with this problem. This psychosis is more intense when the mind starts to complain about it. Negative thinking leads to stress. We can control a negative thinking but it is difficult to overcome many negative thinking which comes in the form of tension.

Note: Please start yoga in supervision of a Yoga Instructor or Yoga Trainer, on a regular basis.
If you do yoga continuously and regularly, you can overcome the stress. There are some exercises in yoga that you feel relaxed. Here Few easiest and simplest yoga asanas or yoga pose for relieve stress.

Yoga Poses for stress relieve:

1. Tadasana

Tadasan Yoga is extremely beneficial. It makes the whole body flexible and prevents it from being tight and hard. It is such a yoga that creates not only the muscles but the subtle muscles too much flexibility. And in this way, the body plays a big role in mild relaxation and relaxation and joints. This yoga practice does not make you fit, but gives your body graceful and beautiful beauty. In the body where the excess fat is frozen, it melts and brings new accumulation in your personality. Along with the benefits it has some precautions too.

How to do tadasan

Tadasan is very easy to practice. To get the most out of this, you have to do it rightly.
 First of all, you stand up and keep your waist and neck straight.
 Now you lift your hands over the head and slowly take the whole body while breathing.
 Feel the stretch from the toe to the fingers of the hand.
 Keep this condition for some time and breathe and breathe.
 Then gradually bring your hands and body back to the first stage while leaving the breath.
 In this way a cycle is completed
 Practice it at least three to four times.

Benefits of Tadasan Yoga

The advantages of the Tadasan currency are low. Here are some of the important benefits of being mentioned here.
1. Tadasan to lose weight: If this posture is practiced properly, it can be helpful to reduce stomach fat to a great extent. Not only the fat of the stomach, it can play a bigger role in reducing the excess fat of the whole body. By doing this asana properly, the entire body comes in a stretch and takes your body in a curvy direction.
2. To enhance Tadasan Heights: This asana is the best yoga practice to increase the children's height. In order to increase the height, children of 6 to 20 years of age are given this asana. If you do this in front of a yoga specialist, then the probability of the result is greatly increased.
3. For the pain of Tadasan back: This asana is very beneficial for back pain. If practiced in the right way, then back pain can always be rid of forever. In it you pull yourself upward and try to feel the strain wherever there is pain.
4. Tadanas for nerves and muscular pain: If you are troubled by nerves, you should make mountain. It does not only reduce the pain of the nerves but strengthens and strengthens the nerves with the muscles. Helps in removing muscle cramps and turbulence.
5. Relief of knee pain: If you are troubled with knee pain, then you should practice this posture. But keep in mind that you have to keep your soles on the floor and do not have to do this posture while coming to the toes.
6. Teaches the art of walking: Very few people do not know how to walk. Especially, this particular focus is found in the contribution of Dr. B K Ayengar. Practicing this easy comes you walking style and at the same time you get rid of many problems.
7. For Tadasan concentration and balance: By doing this yoga properly, your concentration is increased. Regular practice of this can be seen as a good effect of balance in the body.
8. Tadasana strengthens the legs: Tadasan Yoga is very beneficial for the problems of feet like swelling, pain, numbness, irritation and tingling.
9. For Tadasan Citika: If this posture is done regularly, then the pain of cytica can be reduced to a great extent.
10. Tadasan For Pain And Suffering: By practicing it, the pain and suffering of the whole body can be reduced.

Tadasan's Precautions

 Tadasan should not be done by a seeker who has a lot of pain in his knee.
 This asana is forbidden to a proud lady.
 It should not be practiced when you have a headache.
 If you are learning to do this posture then do not try to do this yoga on your feet.
 Even if the blood pressure is high or low, this should not be avoided.

2. Vrikshasana | Tree Pose

This posture shows the calm and steady state of the tree. In contrast to other Yogasanas, in this posture we have to keep eyes open for maintaining the balance of our body. ourclass-2

How to do Vrikshasana

1. Stand straight by keeping hands together.
2. Folding right knees, place your right paw on the left stool. Your right foot on the stomach is tied upright and upstairs.
3. Keep balance while keeping the left leg straight.
4. After making good balance, take a deep breath inside, take your hands on the head with gratitude, and make the melody of Namaskar.
5. Look at the front of the front, a straight look is very helpful in making the right balance.
6. The spinal cord is straight. Your body is stabilized like a rubber band. Each time you breathe out, leave your body loose and relax, keep smiling, and breathe.
7. Slowly bring your hands down while breathing. Slowly straighten the right foot.
8. Just before standing as long as possible, I now repeat the asana by placing the left soles on the right thigh.

Benefits of Vrikshasana

1. After doing this asana you feel full of energy. This asana produces a strain in the muscles of the legs, arms and arms and gives you freshness.
2. It brings stability and balance in the brain.
3. Help in increasing concentration.
4. This asana strengthens the legs and helps in balancing. I also help in the spread of the joints.
5. Very helpful in the pain of nerves.


If you are suffering from migraine, insomnia, low blood pressure or high blood pressure, then do not do this asana. (The high blood pressure can be done without taking this seat on the head, it is possible to increase the blood pressure by carrying it.

3. Suryanmaskar

In India, the Sun is considered a symbol of knowledge and energy. The order of worshiping the sun in daily form is continuing. 'Suryanmaskar' is done in Yoga for getting knowledge and energy from Sun God. Suryanmaska is a complete spiritual practice in itself, which is full of asana, pranayama, mantra and meditation system. Suryanmaskar is a simple and complete exercise, whose multitudes and multi-dimensional make our life radiant, healthy and dynamic. More information related to the solar eclipse is given below:

Surymanskar Steps :

A total of 12 postures are performed in Surymanskar. The 12 physiological stays in this regard are also claimed to be related to 12 zodiac signs. The most auspicious time to perform sun-worship is from the sunrise. If possible, it is more beneficial than having a clean airy place facing the sun. This can be done even during sunset. If you do not get time, it can be done at any time during the day but your stomach is empty.
ourclass-2 The order of performing the solstice is as follows:
1. Pramanasana (प्रणामासन): Both should stand straight on the feet and keep the feet together. Close the eyes and mix the two hands of the other hand with the thorax (cinephor) in the middle. Hold the currency of Namaskar. This posture increases concentration and benefits of mental peace.
2. Handover Pose (हस्तउतानासन): Now lift both hands on the elbow and lift it above the head. Keep both hands on the distance of the width of your shoulders. Now hand, head and body backwards and twist. This posture affects the digestive system. Hand, shoulders and spinal cord get strength Reducing excess weight is beneficial in reducing obesity.
3. Foothills Pose (पादहस्तासन): Now slowly gravitate toward the front. Keep both hands in front of the feet and touch the ground. Try to kneel the forehead with knee. Keep in mind that your knee should be straightforward. It reduces excess fat on the stomach, removes constipation, makes the spinal flexibility, and strengthens the digestive system.
4. Horse riding Pose अश्वसंचालनासन: Now bow down to the lower side and keep the palms facing both legs. Keeping the left leg of the left should keep the right foot in the right direction and give the maximum concentration. Turn left leg knee knee. Maintain the body balance equally. Turn the head backwards and upwards and make the back curve. Look at the sky / roof This posture strengthens the nerves of the feet. The nervous system is balanced.
5. Mount Pose पर्वतासन: Now fold the left foot and join the right leg. Raise the hips above and above. Keep the head between the two hands in front of the head. Hands are made straight by knees, and straight from the knees to the mountain, Try to put the audio from the ground. This asana strengthens the hand and foot muscles and spinal cord.
6. Ashtanga Namaskar अष्टांग नमस्कार: Now slowly bow down to the lower and touch the ground with both legs finger, both knees, both palms, chest and chin, with eight limbs. This posture strengthens the hands and feet and the nerves of the nervous system.
7. Cobra Pose भुजंगासन: Now bring the hip to the lower side. Straighten the hands with the right oars and make head and back look like the back. Look at the sky. In this posture, the body is like a snake and hence it is called Bhujangasan. With this posture the spinal cord is flexible. Reproductive organization and digestive system are beneficial.
8. Mount Pose पर्वतासन: Now again the head and back should be erected and repeat the verb (point 5).
9. Horseback riding: अश्वसंचालानासन : Now the left leg is to be done by Horsechalnasanasan (point 4) by keeping both hands together.
10. Padahastasan प्रणामासन: Now it is to put both hands in the side of the foot and do the padahastasan (point 3).
11. Handset Replacement पादहस्तासन: Now the two hands, head and body should be recaptured to the handout (point 2).
12. Shamanasan: प्रणामासन: Putting the hands of both hands on the thorax (point 1) is to be done.
In this way, the half-cycle of Suryanmask is complete. In the exercise of the full cycle, in lieu of the right leg in posture 4 and 9, the left leg is to be withdrawn and the right foot is kept in place. We can practice Suryanamaskar according to our dreams.

Benefits of Suryanamaskari

Suryanmaska is a simple and versatile yoga session. The information about the various benefits of solar eclipse are given below:
• Only one Suryanamaskar gets the benefit of doing 12 postures.
• During the sunrise in the morning empty stomach, due to sun salutation, the bones also get vitamin D from the sun's rays, making the bones strong.
• Suryanamaskar is the perfect yoga for relaxing body relaxation, internal massage and joint and nerves.
• Pingala pulse that gives energy to the body due to doing auspiciousness is well-received.
• Sunlight is fine with sunlight.
• The whole body becomes flexible.
• Helps in losing weight.
• Loss of hair fall and it is less white.
• All the systems of the body such as digestion, respiration, reproduction, nerve and endocrine glands are balanced.
• Provides blood flow to the brain.
• Suryanamaskar is useful for reducing belly after 40 days of delivery.
• Provides mental peace and patience.


The following caution should be done in Suryanmaskar:
• Fever should not do sun ritual when sleeping in joints.
• Uncontrolled hypertension, hernia, severe heart disease, dizziness and serious condition of the spinal cord should not do sun ritual.

4. Gaumukhasana

In Sanskrit, 'gau' means 'cow face' or cow's face. The position of foot in this seat is very much like the shape of a goom. That is why it is called Gomukshasan. This is called "Cow Face Pose" in English. It is extremely beneficial posture for women. This posture is very beneficial for arthritis, cystic, indigestion, constipation, metastasis, diabetes, pain in the waist. ourclass-2

Gokkhasan Yoga Steps

The way to do Gomukshan Yoga is very simple. By understanding the method given below, you can practice this posture with very simplicity.
 First of all, you sit in front of both feet and keep the arm next to it.
 Bend the left leg to the knee and place it on the ground beside the right buttocks.
 In the same way, fold the right foot with knee, bring it from the left foot and keep the right heel near the left buttocks.
 Now you lift the left hand and turn it from the elbow and take it down from the shoulders towards the back.
 Take the right arm, turn from the elbow and take it backwards and take it back on the back.
 Keep the fingers of both hands behind the back in such a way that interconnect each other.
 Now try to push the head to the elbow and push it back as far as possible.
 Try to look forward as far as possible and hold the posture accordingly.
 It's half a circle.
 Repeat this by changing the positions of the feet and hands.
 Now one cycle is completed, this way you do three to five times.

Benefits of Gomukshasan

By the way Gomukshasan has many benefits. Here are some of the important benefits of being told.
1. Gumukasan for Asthma: It is a very useful Yoga for lungs and helps in respiratory diseases. It reinforces the chest and increases its ability while cleaning the lungs. Therefore patients suffering from asthma should practice this posture regularly.
2. For the strengthening of the cow's arms: If you have to strengthen muscles of the back and arms, then you must practice this asana.
3. For the health of the hips: If you are troubled by the pain of hips, then practice this asana.
4. For the cow's spinal cord: It also strengthens the spine along with keeping it straight.
5. Preventing Hemorrhoids: It is considered to be very useful yoga for hemorrhoids.
6. For Gomukshasan cervical spondylitis: With the practice of this asana you can get rid of many problems like shoulder stiffness, neck pain, and cervical spondylitis.
7. Gumukasan for Sexual Problems: This posture is very effective in removing sexual problems. It is also very beneficial for gynecological diseases.
8. In the back pain: With its regular practice, you can get relief from the problems of back pain.
9. Gumuksana for the liver and kidney: It plays an important role in keeping your liver and kidney healthy.
10. To make the body shiny: By doing this asana, the body becomes smooth and flexible.
11. For Gumukasan Diabetes: It stimulates your pancreatias and is helpful in controlling diabetes.

Cautious care

 If you are bleeding with your hemorrhoids, you should not practice this asana.
 Do not practice this posture when there is excessive pain in the hands and feet.
 If there is a serious problem in the spinal cord, do not do this yoga at all.
 Do not force the force behind the back if you are having trouble getting your hands behind the back.
 Do not practice it when there is pain in the knees.

5. Vakrasan

Ayurveda makes body healthy. In the same way, Yoga keeps you healthy in both the inside and outside forms of the body. Vakrasana is the action of yoga that is done by sitting. And the sense of curvaceous means curved. The neck is straight in this seat. And the body remains crooked. How the Vicarasan is done and what its advantages Vedic Vatika is telling you.

Vakrasan Step by Steps

• First of all, place a posture.
• Sit legs and spread legs
• Keep the waist straight and keep the eyes facing the front.
• Keep both hands right next to you.
• Bend the right foot knee and keep it in the right foot.
• Then move the right hand behind the back.
• Stay in this situation for a while.
• Turn the knee of the left foot and make this seat.
• Keep the left hand on the right foot knee and keep it in the ground.
• Lightly move the neck backwards and try to see the maximum rear.

Advantages or Benefits of vakrasan

• Doing this posture gives you many benefits.
• These yoga do not look to the body of diseases like kidney, liver and stomach cancer.
• Body cramps and neck problems are fine.


Some caution should be taken while doing the work. When you bring the right leg after kneeling, then the left leg should be in the right knee of the right leg. As shown in Fig. Also place the hands and elbows in the middle of the 9-inch by keeping the neck straight. Take the vakrasan in front of a Yoga Guru.

6. Bhujangasan Yoga

It is called 'Bhujangasan' due to the size of the body being similar to a snake while keeping it in Asana. In English it is also called Cobra pose. This Asana is done in serial number 7 while doing Suryanmaskar. This is the most beneficial posture for people suffering from back pain.
ourclass-2 More information about Bhujangasan is given below:

Bhujangasan step by step

• Make a seat in a clean and uniform place by wearing a mat / gap.
• First lie down on the stomach.
• Keep feet straight and lengthy.
• Put your palms on the lower floor of the shoulder
• Keep the forehead attached to the ground.
• Keep your dog's direction towards the sky.
• Now slowly raise the head and the shoulders above the ground. When lifting the head up, breathe in.
• Keep the inside of the body touching the body.
• Do not let more pressure on hands.
• Now gradually straighten the hands with the wheels, turn the whole back backwards. Keep the navel placed on the ground. In this condition, breathing is normal. Stays for 20 to 30 seconds in this condition and extend the intervals with practice.
• After a brief stay in this final position, slowly come down and relax in the earlier situation. This action is to be done while leaving the breath out.

Bhujangasan’s benefits:

1. The spinal cord becomes flexible.
2. This posture is beneficial for people suffering from throat or asthma.
3. Back bones are strengthened.
4. Benefits in gastro-like diseases such as liver and kidney disease.
5. Complications of constipation are far away.
6. Relieving fat deposited on the stomach and helping to remove obesity.
7. Women get benefits in reproduction and monthly related problems.

Caution in Bhujangasan

The following caution is done in Bhujangasan:
1. Persons suffering from hernia and hyperthyroidism should not do this posture.
2. Do not posture this when there is excessive stomachache.
3. Backwards should not be bowled accidentally head and back.
4. Make this seat according to your ability.
With this posture you can make your body flexible and nimble. If you already have any disease or problem, you should consult your doctor and yoga specialist while doing any new exercise or asana.

7. Shavasana

In today's era, people suffer from physical and mental exhaustion and stress. Shawshana Yoga is the best posture to relieve body fatigue and relax the mind. In this posture we have to lie down like a dead body and that is why it has been given the name of breathing. In English it is called Corpse Pose.
ourclass-2 More details on the method of breathing, benefits and caution are given below:

Shawasasana Step by step

• First of all lay a gap or mat on a clean and flat place.
• Now lie down on the back.
• Keep both hands on a distance of 6 inches from the body.
• Keep palms open to the sky.
• Keep both legs one foot away from each other.
• Now gradually relax the whole body. All limbs are loosened, respectively, from the bottom to the attention of each part of the body.
• Turn your mouth and eyes off.
• Slowly do breathless breathing. All attention should be kept on breathing and there is no other thought in mind.
• As long as the diet starts sleeping while breathing, breathing long and deep.

Benefits of respiration

1. Mental and physical stress is removed.
2. Useful in diseases like diabetes, hypertension, depression, heart failure, psychosis, insomnia etc.
3. Increase concentration, memory and thinking system
4. Self-confidence increases by regular breathing.
5. The body receives a new mind.
6. Increases brain efficiency.
Caution in respiration
• Such a person can breathe, and there is no harm in breathing, but if the doctor has forbidden you to lie on the back for some reason, then this should not be done.
Shavasana is the easiest yoga in this posture but it is the most difficult to do. Due to the maximum benefit of being burnt, it must be done. After doing any yoga or physical / mental exercise, breathing must be done.

8. Anlom Vilom

Dimension of Prana means that pranayama is expanding while controlling. There are two main things that cause this companion - sky and prana. Both are rife everywhere. Oxygen / Oxygen is the internal energy that is in the gross of organisms. This life force which includes the mind too, we get it through the breath. The same pranashakti is transmitted throughout the body through the nerves.
Breathing / breathing is the gross form of air and life is the subtle form of life. The name of exhaling outer air and leaving it out is breathing - action. In the body the respiratory action keeps moving from birth to death. Regulation of this respiratory action is called pranayama.
The definition of pranayama in the Patanjali yogasutra is given in such a way,
"Tasminnanti breathing process: Pranayama:"
That is, the separation of movement of breath and breathlessness is called pranayama.
ourclass-2 Today, we will know about the basis of Pranayama in the context of Anloam Vihom Pranayam. This is to make new seekers capable and capable of pranayama. The beginnings of learning pranayama are done from the opposite of anloam. Then again other types of practice are done. Long-time Kumbhak, Kapalbhati, Bhastra, etc. are done after longing for the opposite of anilom.
Analogome-in-vitriol pranayam is also known as Nirdhodhak Pranayam. In English it is also known as Alternate Nostril Breathing. The method of breathing and quitting is repeatedly. If it is done every day, then all the nadis will become healthy and healthy. This pranayama can make a person of every age.

Anloam Vihom Pranayam step by step

• First of all, by putting a valley or blanket on a clean place, sit in Sudhasan, Vajrasana or Padmasana.
• Keep eyes closed.
• Keep the left hand on the knee.
• Take out the first breath and make a nasal posture.
• Close the right nose of the nostrils with the right thumb.
• Both fingers near the thumb and keep the middle finger in the embryo.
• Now breathing through the left hole, after this, close the left pore with the ring finger and exhale by removing the thumb from the right hole.
• Now start this process from the left punch.
• 2.5 seconds in breathing and 2.5 seconds for breathing, such a breath and leave process are of 5 seconds.
• In this way, it starts with such a recurrence, starting at least 5 times, gradually increasing.
• Finally, put the right palm on the knees and breathe 5 breaths out of both the nostrils.
• 7 to 10 minutes per day Take up to 15 minutes in normal condition and 30 minutes for incurable diseases.
• We can do this in 2 ways. The first method is to breathe in and to stop breathing is not to stop. The time for breathing and leave should be the same. Count in your mind In the second method, it can do with an intermediate, meaning breathing in equanimity and preventing breath, then breathing in double proportion.

Benefits of Anloom Vihom Pranayama

1. Anloom vilom pranayam is purified of 72000 nadis and hence it is also called nadishvuddhi pranayama.
2. This pranayam gives strength to the heart and cholesterol is controlled.
3. Whenever we breathe in pranayam, pure air expels the contaminated substances of our blood, through which pure blood nourishes all the parts of the body.
4. Relieves treatment of arthritis, joint pain, swelling etc. by removing vata, bile, phlegm.
5. Its regular practice increases the viscosity of the eye.
6. Blood pressure is correct.
7. beneficial in insomnia.
8. Provides comfort by reducing tension.
9. It is a special benefit for people suffering from migraine / migraine, high blood pressure, low blood pressure, stress, anger, less memory.
10. This pranayama brings balance in both the hemispheres of the brain as well as co-ordination in thought and emotions.
11. Positive thinking fosters.

Precautions in Anloom Vilom Pranayam

1. There should be no sound in the process of breathing and exhalation.
2. In the weak and unhygienic person, this posture can be difficult, so be careful.
Anloom-inverse pranayama seems very normal to look and do, but when you start practicing it regularly, you feel the feeling of divine benefit from this normal pranayama.