1. Child’s Pose (Balasana)
How: Sit on your heels, fold forward, stretch arms ahead, and rest your forehead on the mat.
Benefits: Calms the mind, releases tension in the back, neck, and shoulders.
2. Cat-Cow Stretch (Marjaryasana–Bitilasana)
How: On all fours, alternate between arching (cow) and rounding (cat) your spine with each breath.
Benefits: Synchronizes movement with breath, reduces anxiety, and eases spinal tension.
3. Legs-Up-the-Wall Pose (Viparita Karani)
How: Lie on your back with your legs resting vertically on a wall.
Benefits: Improves circulation, relaxes the nervous system, and relieves fatigue.
4. Corpse Pose (Savasana)
How: Lie flat on your back, arms by your sides, eyes closed, and focus on deep breathing.
Benefits: Promotes full-body relaxation and reduces cortisol (stress hormone) levels.
5. Alternate Nostril Breathing (Nadi Shodhana Pranayama)
How:
Use your right thumb to close your right nostril and inhale through the left.
Close the left nostril with your ring finger and exhale through the right.
Repeat alternately for 5–10 minutes.
Benefits: Balances both hemispheres of the brain, enhances focus, and reduces anxiety.
Meditation Techniques for Stress Relief
1. Mindfulness Meditation
How: Sit comfortably and focus on your breath or body sensations. When your mind wanders, gently return to the present.
Benefits: Reduces rumination, promotes emotional regulation, and increases calmness.
2. Guided Visualization
How: Close your eyes and imagine a peaceful scene (beach, forest, mountain). Use all senses to make it vivid.
Benefits: Evokes relaxation and distracts from stress triggers.
3. Loving-Kindness Meditation (Metta)
How: Repeat phrases like “May I be happy, may I be peaceful,” then extend to others.
Benefits: Builds compassion, reduces anger, and improves emotional well-being.
4. Body Scan Meditation
How: Focus attention gradually from your toes up to your head, noticing sensations without judgment.
Benefits: Releases physical tension and promotes body awareness.
5. Mantra Meditation
How: Silently repeat a calming word or phrase (e.g., Om, Peace, or Calm).
Benefits: Anchors the mind, slows thoughts, and induces tranquility.
Tips for Best Results
Practice 10–20 minutes daily.
Choose a quiet, comfortable space.
Combine yoga with meditation for deeper relaxation.
Practice gratitude journaling or mindful breathing afterward to sustain calmness.
