With the exams approaching nearby the stress and anxiety level of the students goes up. The pressure of performing well and unknown fears of the exam grip them and let them drained which ultimately causes sleeplessness, negative thinking, and fatigue.
This leads to the imbalance in the body which will down the performance level of the student and also can create several types of body disorders.
Yoga, the word is not unknown anymore, the whole world is talking about it and no longer it is confined to saints and yogis, everyone is using it to stay healthy and fit along with releasing exam stress.
Yoga is an ancient Indian discipline that includes meditation, controlled breathing techniques called Pranayam and several exercises for maintaining overall health and healing various ailments.
The term “yoga” in Sanskrit signifies union or addition, and it truly brings out the union of body, mind, and soul.
Yoga is among the best way of relieving stress and anxiety. The different yoga poses not only calm and refresh the mind, but also help in rejuvenating the body. It is certainly the ultimate medication for all diseases, ailments, and disorders.
Importance of Yoga for Exam Stress and in our Life
Yoga and Pranayam are the part of a holistic approach to heal oneself that brings about harmony among body, mind, and soul and helps in relieving several ailments.
- Firstly, Yoga brings out the harmony between body, mind, and soul
- It also promotes the process of self-healing
- Further, controls blood pressure
- Also slows down the process of aging
- Relieves stress and anxiety
- Then, it improves the functioning of the nervous system
- In addition to the above points, Yoga increases focus and concentration
- Most importantly, helps in Weight loss
- Your flexibility and posture is improved
- Pranayam boosts the energy
Yoga Poses that will help you in releasing exam stress
1. Child’s Pose (Balasana)
Balasana is undoubtedly the most relaxing pose in Yoga it helps in relaxing the mind, easing the stress and anxiety, filling the body with energy while gently stretching your back.
It is very good for the nervous system and lymphatic system. It also gives relief to the lower back pain, hip strain, and shoulder and neck stiffness. While sitting a whole day in chair leaves you with all these problems, Balasana helps you in healing and restoring your energy, also it has the power to provide you with mental and emotional relief.
2. Bridge Pose (Setu Bandha Sarvangasana)
Setu Bandha Sarvangasana is one of the best yoga poses for stress and anxiety. It helps in stretching the muscles of the back and the leg and is a good exercise for toning the thighs and hips.
It also helps in controlling high blood pressure and reduces backaches, headaches, sleep disorders, and tiredness.
After a long day of studies and working hard this can help in regaining the balances.
3. Standing Forward Bend (Uttanasana)
It is an ideal yoga pose to reduce stress. Also, it helps in the proper functioning of the nervous system by increasing blood supply throughout the body. It stretches the spine and thus increases its flexibility, tones the abdominal muscles and organs and is the best yoga pose for losing weight.
4. Down Dog (Adho Mukha Savasana)
The down dog or the downward-facing dog pose, this is an amazing stress-relieving yoga pose that helps in waking up all your senses and reduces fatigue stress and tiredness. It revitalizes the body by improving blood circulation, and this yoga pose can also help in relieving neck pain by reducing the stiffness of the upper body. It seems like a good one while exams to reduce stress and tension.
5. Extended Pose (Utthita Trikonasana Triangle)
The extended triangle pose is the best yoga pose for managing the stress that helps in full-body stretching. It helps in increasing flexibility, digestion and reduces the problems of anxiety, stress, depression, and fatigue. It also helps in toning the muscles and is effective to reduce fat.
6. Corpse Pose (Savasana)
Generally, all yoga practices end with savasana, and it is the most calming part of the whole thing. The pose puts the body completely at ease and emphasizes total relaxation.
Savasana can trigger the body’s “relaxation response, “a state of deep rest that slows the breathing and lowers the blood pressure while calming the nervous system”. It transports the body to a state of deep rest. This yoga pose helps in promoting sleep, lowering high blood pressure and calming the nervous system. Now a few breathing exercises to calm down the whole body.
This is a great pose to relax after long study hours just to lie down for a few minutes helps you reduce the stress level and leaves you all refreshed and energized.
7. The Cooling Breath (Sitali/Sitkari Pranayama)
Sitali Pranayama is often translated as “the cooling breath” because the act of drawing the air across the tongue and into the mouth is said to have a cooling and calming effect on the nervous system.
It can improve focus; reduce agitation, anger, and anxiety, stress level; and pacify excess heat in the system.
Sitali and Sitkari Pranayama are particularly supportive when you’re feeling drowsy in the morning or during an afternoon slump when you need to improve your focus. Whenever you are just bored and feeling tired from the long hours of the studies perform these pranayamas it will decrease the stress level and will increase concentration which leads to increased productivity.
8. The Long Exhale During Yoga to Release Exam Stress
This 1:2 breathing practice, which involves gradually increasing your exhalation until it is twice the length of your inhalation, relaxes the nervous system. It supports sleep, in the middle of the night when you’re struggling with insomnia you can do it, or at any time of the day to calm stress or anxiety.
Also, it can reduce insomnia, sleep disturbances, and anxiety. It helps in calming down the nerves during the exam time. Also, it will let you sleep for the crucial hours of rest needed before the exams so that you can wake up refreshed and can perform the best of yours.
In the end, no matter whatever the reason you are choosing to practice yoga, it will just help you in one way or another. It will take your body to another level of fitness and will bring you a sound body and mind. During the exam, it is one of the best ways to tackle stress, anxiety and depression level.
Yoga doesn’t need any special kind of equipment to perform like gyms, only a yoga mat would do, also yoga is quite easy to perform and just need very few minutes in a day which you can easily take out even in the exam time.
Yoga can build muscle that has a positive effect on the total body. Next time when you are feeling a little low or fatigue just spread your yoga mat perform some cool yoga poses. Bring yourself out of exam stress and save yourself the doom!
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