29 June 2023
Dr. Harshal S. Sabale


Dr. Harshal S. Sabale, 

Associate Professor, Samhita Siddhant Dept, Yashwant Ayurved college PGT & RC, Kolhapur, MH. 

Principal AYUSH NABH Assessor, QCI, New Delhi


In a medical science, stress is a physical, mental, or emotional factor that causes bodily or mental tension. Stress is a feeling that people have when they are struggling to cope with challenges related to finances, work, relationships, environment, and other situations. 

People often use the word stress interchangeably with anxiety, feeling anxious, fearful, nervous, overwhelmed, panic, or stressed-out. 

Types of stress:

According to American Psychological Association (APA), there are 3 different types stress,

1) Acute stress,

2) Episodic acute stress and

3) Chronic stress.

These types have their own characteristics, symptoms, duration, and treatment approaches.


Yoga is a balanced state of the body and mind. Yoga is the technique to control all functions of the mind like emotions, thoughts, feelings etc.

Yogic Techniques:

The techniques described in Hatha-Yoga harmonise and purify the body systems and focus the mind. The Hatha Yoga system includes,

  1. Yogasana (Yoga positions)
  2. Six shatkarmas (physical and mental detox techniques)
  3. Mudras and Bandhas (psycho-physiological energy release techniques)
  4. Pranayama (control and extension of the Prana or vital energy or bio energy)

1. Yogasana (Yoga positions)

Bhujangasana, Balasana, Sarvangasana, Sukhasana, Uttanasana, Paschimottanasana, Sirasana, Shavasana evidenced significance in relaxing mind, body, soul and thereby relieving the stress.

1. Bhujangasana

This asana improves menstrual irregularities, elevates mood firms and tones the buttocks. Stimulates the heart and organs in the abdomen, like the kidneys. This yoga also relieves stress and fatigue thus, helps in opening the chest to clear the passages of the heart and lungs.

2. Balasana:

Balasana stretches and strengthens the muscle of hips, thighs and ankles. The asana helps in alleviating stress and fatigue by increasing blood circulation.

3. Sarvangasana:

This asana prevents thyroid problems and also ensures smooth blood flow to the heart without any strain by force of gravity. Thus Sarvangasana is good for the proper functioning of the heart and also prevents palpitations.

4. Sukhasana:

This is the most basic yoga asana which broadens the collarbones and chest. It calms the mind, enhances the condition of peacefulness and serenity. Thus it kicks out anxiety, stress, and mental tiredness.

5. Uttanasana

It improves digestion and helps relieve the symptoms of menopause. This yoga also reduces fatigue and anxiety by providing relief from insomnia, asthma, high blood pressure, infertility, osteoporosis, and sinusitis.

6. Paschimottanasana

This asana calms the mind and also relieves mild depression and stress. Menopause and menstrual discomfort can be combatted with this asana. The kidneys, liver, uterus, and ovaries are activated by practising this asana regularly

7. Sirsasana

The brain is the controlling centre of the body that helps to function the physical and mental aspects of the body efficiently and effectively. The headstand yoga pose allows revitalizing the entire brain with the supply of blood to the brain cells. As a result of which the billions of cells receive more nourishment.

8. Shavasana

With this asana, the body relaxes and goes into a deep meditative state, which in turn helps repair the cells and tissues and releases stress. As the body relaxes and calms down, the blood pressure also drops, and this provides relaxation to the heart.


"Pranayama is control of Breath". "Prana" is Breath or vital energy in the body. On subtle levels prana represents the pranic energy responsible for life or life force, and "ayama" means control. So Pranayama is "Control of Breath".

One can control the rhythms of pranic energy with pranayama and achieve healthy body and mind. Patanjali in his text of Yoga Sutras mentioned pranayama as means of attaining higher states of awareness; he mentions the holding of breath as important practice of reaching Samadhi. 

Types of Pranayama

  1. Bhastrika Pranayama
  2. Kapalbhati Pranayama
  3. Bahya pranayama
  4. Anulom Vilom Pranayama and Nadi Shodhan
  5. Bharmari Pranayama
  6. Udgeeth Pranayama
  7. Pranav Pranayama

Benefits of breathing exercise i.e Pranayama:

  1. Pranayama control ageing.
  2. Pranayama makes oxygen circulation smooth, helps in weight regulation by melting fat as more oxygen burns more fat.
  3. Pranayama is the key of Intelligence.
  4. It provides lightness to the body; acts as diseases destructor, brings vigour and power.
  5. Pranayama helps in lungs expansion thereby improves its efficiency and makes it healthy.
  6. It also helps in contending blood pressure and heart diseases; makes digestion smooth.
  7. It cures the phlegm, mucus and tonsillitis problems. Makes your gums and teeth healthy.
  8. Pranayama brings stillness and calmness to the mind, increased concentration and stability of mind. Pranayama is good for physical, mental and spiritual happiness.
  9. Brahmari is very useful for removing mental and emotional tension, anxiety and hysteria.
  10. Bhastrika and kapalbhati are essential for revitalising the exhausted and depressed nervous systems. Bhastrika revitalises the sympathetic nervous system, while kapalbhati tones up the parasympathetic nervous system.
  11. While practicing ujjayi pranayama, a slight pressure is exerted on the carotid sinuses. In a stress condition, the blood pressure rises as the heart beats faster. The pressure on the carotid bodies brought about in ujjayi pranayama helps to slow down.
  12. Pranayama helps to ease stress, anxiety and tension. It also eases depression, dullness and lethargy.

Conclusion:  Yogic science including various asanas and pranayama has key magnitude in stabilizing the mind, body and soul. Thus Yogic science has prime significance in the management of stress.

Share on :