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Mental Tension Relief and Yoga.

Posted by Anshu Gupta on February 10, 2008

since a few people visited my blog,and requested me to write on stress relief..i have written the article below….hope it is useful to you all!


  • yoga-yoga is one of the oldest self-improvement practices! It combines the practices of several other stress management techniques such as breathing, meditation, and movement, giving you a lot of benefit for the amount of time and energy required.
  • breathing exercises- Deep breathing is an easy stress reliever that has numerous benefits for the body, including oxygenating the blood, which ‘wakes up’ the brain, relaxing muscles and quieting the mind. Breathing exercises are especially helpful , as they work quickly so you can de-stress in a flash.
  • Meditation- it builds on deep breathing, and takes it a step further. When you meditate, your brain enters an area of functioning that’s similar to sleep, but carries some added benefits you can’t achieve as well in any other state, including the release of certain hormones that promote health. Also, the mental focus on nothingness relieves stress.
  • exercise- Many people exercise to control weight and get in better physical condition , but exercise and stress management are also closely linked. Exercise provides a distraction from stressful situations, as well as an outlet for frustrations.
  • muscle relaxation- By tensing and relaxing all the muscle groups in your body, you can relieve tension and feel much more relaxed in minutes, with no special training or equipment. Start by tensing all the muscles in your face, holding a tight grimace ten seconds, then completely relaxing for ten seconds. Repeat this with your neck, followed by your shoulders, etc. You can do this anywhere, and as you practice, you will find you can relax more quickly and easily, reducing tension as quickly as it starts!
  • music therapy- has shown numerous health benefits for people with conditions ranging from mild (like stress) to severe (like cancer). When dealing with stress, the right music can actually lower your blood pressure, relax your body and calm your mind.
  • sleep-Get enough sleep: Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
  • rely on friends- Talking with someone else can help clear your mind of confusion so that you can focus on problem solving.
  • Practice abdominal breathing. Inhale slowly through your nose. Exhale completely, squeezing the belly tight. Begin by practicing for 5 minutes at a time. Try it when you feel anxious or can’t sleep.
  • Soak in a hot bath. Add several drops of essential oils like lavender or ylang-ylang for relaxation. Or just soak your feet. Add Epsom salts to a bathtub or basin of warm water and enjoy
  • Practice focused relaxation. Sit comfortably or lie down with your knees bent and feet flat on the floor. Support your neck with a pillow if you prefer. Scan your body, noticing where you feel tension or discomfort. Breathe slowly into these areas. Imagine relaxation flooding into the areas of discomfort. Begin by practicing ten minutes once a day,
  • Take a warm shower. As the water rushes around your neck, drop your neck forward and stretch it from side to side. Then circle your shoulders slowly under the hot water.
  • Get a massage. When you relax with massage, you let go of muscle tension, worry and mental confusion. This may be one of the few times you slow down and notice what it feels like to relax

below are some yoga stretches for stress relief-

Cross-Legged Lower Back Stretch

  • Sit a few inches from the wall with your legs crossed.
  • “Walk” your fingers up the wall, stretching from the lower back.
  • Broaden your shoulders by separating and lifting your shoulder blades. Keep your throat and neck soft. Don’t tense your shoulders, just lift them.
  • When you think you have gone as high as you can, rest for a moment while your body adjusts to the pose, then walk your fingers a little higher.
  • Rest and repeat several times

Upward Arm Stretch-

  • Sit in a chair facing the wall.
  • Place your hands as high on the wall as possible and “walk” your fingers higher up the wall, stretching from your lower back.
  • Broaden your shoulders by separating and lifting your shoudler blades. Keep your throat and neck soft. Don’t tense your shoulders, just lift them.
  • Once you think your fingers are as high as they can be, rest for a moment in that position so your body can adjust, and then walk your fingers higher.
  • Rest and repeat several times

    Chair Lower Back Stretch-

    • Sit in your chair and widen your legs so they are wider than hip distance apart.
    • From the hip crease, bend forward and allow your entire body to relax. Drop your head and completely relax your neck.
    • If you are not completely comfortable, try putting a rolled blanket or towel at the hip crease and lean over again.
    • Hold this pose as long as you like. With each exhalation, allow your body and mind to relax a little bit more. Sit up on an inhalation, pause for a few moments, and try again.

    Right Angle Pose

    • tanding very close to the wall, place your hands on the wall at waist height, shoulder distance apart.
    • Walk back until your torso is perpendicular to the wall and your legs are directly under your hips.
    • Extend your arms by firmly pressing your hands into the wall, as though you want to topple it. Go ahead, try to push it over!
    • Extend your spine to its maximum length, and work on straightening your knees and elbows.
    • Hold for 30 to 45 seconds. To release the stretch, step toward the wall.

    Downward Facing Dog-

    • Place the back of a chair against the wall.
    • Kneel 2 to 2-1/2 feet in front of the chair seat, and place your hands on the edge.
    • Come up onto your toes, straighten your legs, lift your buttocks, and angle your torso downward.
    • Work on straightening your arms and legs, and lengthening your back as much as possible.
    • Think about moving the front of your thighs toward the back of your thighs. Having a friend pull the top of your thighs back can help you get the full benefit of this pose, by taking the weight off your arms.
    • Hold for 30 to 45 seconds.
    • If this is too easy, place your hands on some thick books or directly on the floor instead of on a chair.

    other tips to get rid of mental tension!

    1. have a positive attitude!
    2. the remote control of one’s happiness should be in one’s hands, not others.
    3. try to find the root cause of problems and their solutions as problems come with solutions.
    4. spend time usefully.
    5. welcome criticism as it is always good for you.
    6. do not do too many things at a time .take up only as much s is within your capacity.
    7. to rock on a rocking chair gives the feeling of lightness and happiness.
    8. play with children .
    9. learn to forgive and be patient.
    10. detachment does not cause tension
    11. if you try to bring peace and happiness in others lives, you will feel the same.
    12. develop some hobbies which give happiness
    13. have good friends.. rely on them
    14. get all the negative influences and friends out of your life who pull you down
    15. when a worry bothers,stop thinking on that topic and concentrate on some other topic.thinking on one topic for too long causes tension!
    16. finish necessary tasks till they become urgent.learn to divide and choose work.or it will lead to tension.
    17. if you have had a bad break up with a loved one..and the person does not want to get back…please move on..time heals…you will find somebody else!

    One Response to “Mental Tension Relief and Yoga.”

    1. […] mike wrote an interesting post today onHere’s a quick excerptsince a few people visited my blog,and requested me to write on stress relief..i have written the article below….hope it is useful to you all! BELOW ARE SOME WAYS TO RELEIVE STRESS! yoga-yoga is one of the oldest self-improvement … […]

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