Yoga Techniques To Reduce Stress For Women Working From Home

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Women are the backbone of a family that keeps the household running smoothly and efficiently like a well-oiled machine. So the greater responsibility lies on the women in a family. Women today are often faced with challenges in relationships and a professional front that puts a lot of pressure on them. Stress in women leads to an unhealthy mind and body.

When a woman is unwell or in a bad mood, she would take it out on her family and create conflict and tension in a household. Stressful lifestyles are the risk factor that may lead them to depression. The practice of YOGA helps them to bring the mind into a relaxed state.

Stress And Its Symptoms

Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress is the reaction of the body to a challenge or demand. Some of the common symptoms are:

  • Diarrhea or constipation.
  • Forgetfulness.
  • Frequent aches and pains.
  • Headaches.
  • Lack of energy or focus.
  • Sexual problems.
  • Stiff jaw or neck.
  • Tiredness.
  • Trouble sleeping or sleeping too much.
  • Upset stomach.
  • Use of alcohol or drugs to relax.
  • Weight loss or gain.

What Causes Of Stress

  • Changes in Life’s Expectations or Demands

    Some of the changes in Life’s Expectations or Demands are the following

    Marriage, divorce, pregnancy, illness, bills, increasing demands of university and classes. .

  • Disorganization

    These include the following factors

    Feeling unprepared and powerless .

  • Physical Constraints

    Some of the examples are Physical exhaustion, lack of good exercise, and diet Strategies.

Importance Of Yoga To Reduce Stress

Yoga is a mind-body practise that combines physical poses, controlled breathing, and meditation or relaxation.

Yoga may help to reduce stress, lower blood pressure and lower your heart rate. Practising yoga may lead to improved balance, flexibility, range of motion, and strength. Nowadays, millions and millions of people in the world have benefitted from the practice of Yoga which has been preserved and promoted by the great eminent Yoga Masters from ancient times to this date. The practise of Yoga is blossoming and growing more vibrant every day.

Yoga is all about harmonizing the body with the mind and breath through various breathing exercises, yoga poses (asanas), and meditation.

Yoga Techniques To Relieve Stress

Practising yoga lowers blood pressure and relieves symptoms of depression and anxiety. It is not only a great stress reliever but also effective in releasing physical tension. Some of the yoga asanas that will help to reduce stress and anxiety are the following

1. Sukhasana (Easy Pose)

Sukhasana helps to lengthen your spine and open the hips. It will help you calm down and eliminate anxiety. It will also reduce mental and physical exhaustion.

Method: Start by sitting down with your spine straight and legs extended in front of you. Now, bend your knees and bring your left foot under the right knee and your right foot under the left knee. Keep your palms on your knees. Align your head, neck, and spine. Gaze ahead and pay attention to your breathing. Stay in this position for 60 seconds and then change the crossed legs.

2. Balasana (Child’s Pose)

It lengthens and stretches the spine. Relieves neck and lower back pain when performed with the head and torso supported. It gently stretches the hips, thighs, and ankles.

Method: Start by kneeling down and sitting on your heels. Now, bend forward till your chest touches your thighs. Let your hands rest on the side. Hold this position as long as possible and breathe deeply.

3. Paschimottanasana (Seated Forward Bend)

Paschimottanasana will stretch your spine, hamstring, and lower back. Not only relieving stress but also this pose will stop the symptoms of PMS, improves digestion, stimulates the liver, reduce fatigue, and relieves symptoms of menopause.

Method: Begin by sitting down with your feet extended forward. Now bend forward till your stomach touches your thighs. Hold your feet with your hands. Hold this position for 30 seconds and then return to the original position.

4. Ananda Balasana (Happy Baby Pose)

Ananda Balasana will help calm you and get rid of fatigue and stress. It will gently stretch your spine and groin.

Method: Lie down on your back with your legs extended and the arms on your side. Now, bend your knees towards your belly. Stretch your hands and hold your feet. Open your knees wide and stay in this position for 60 seconds.

5. Uttanasana (Standing Forward Bend)

Uttanasana helps calm the brain, Relieve stress, great for mild depression, Stretch the hamstrings, calves, and hips, Strengthen the thighs and knees, Improve digestion, Reduce anxiety.

Method: Stand straight and bend forward. Stretch your body to touch your palms to the ground. Straighten your legs for a deeper stretch. Hold this position for three to four deep breaths and then return to the original position.

Yoga practice helps to develop the body and mind bringing a lot of health benefits. Some of the yoga techniques that are helpful to reduce symptoms of a stressful mind are Sukhasana, Balasana, Paschimottanasana, Ananda Balasana, and Uttanasana.


All the information related to yoga techniques is obtained from various ancient Yoga books. It is important to learn and practice yoga postures under the supervision of a trained Yoga teacher.

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