Stress reduction through yoga is not just about relaxation practices as it is commonly understood. In one of my consultations, I was listening to a student who was suffering from so much stress. The source of her stress was her great aunt who seemed to have such a strong control over this girl.
This aunt was over 90 years, recovering from a broken hip, completely dependent on my friend, always “complaining, clinging and trying to control me”. She was visiting her aunt everyday (while holding a full-time job, taking care of her family) and every visit was getting more and more unbearable for her. She said, “when I am with my aunt, my skin starts to burn all over and I am full of anger and negative thoughts”. She was aware that this is not something she can put up with longer considering her health history of just having recovered from cancer a few years ago.
“How can I deal with this situation? What practices can help me cope with this burning of skin and stress?” For her it is her great aunt, for somebody else it could be a mother-in-law, partner, boss, teacher, parental conflict or illness, financial problems or just any issues in life that impose enormous strain on the psyche that gets reflected on the body through myriad range of illnesses. Most often, we need a diagnosis even to recognize that the body has been ravaged by the stress.
But is the source of stress really only outside? Can it be countered just with relaxation practices? While we continue to fight in our mind with whatever is happening in our life at the same time try to fix issues with our health that are cropping up from time to time, we are just allowing the wound to fester within and attempt to heal the pain.
Yoga addresses stress through a multi-pronged approach. Becoming aware of the problem and its impact on the body, breath and mind and how it creates a ripple effect into our immediate environment affecting life style, relationships, work etc.,
Acceptance of the reality, coming to terms with it is an important step towards resolution of the problem. For example, this student struggling with her aunt’s behavior had to first understand that her aunt cannot be expected to change her ways, not at 90, not with all the issues she has and the insecurity she must be experiencing that has led to the clinging-controlling behaviour.
The next step would to learn how to clear the conflict ridden mind and relax the body through actions that are positive and most appropriate. For this person, it is about reclaiming her personal space and time, moderating her energy expenditure and knowing and communicating clearly what is beneficial for herself and her aunt.
Practices to help release the tension accumulated in the body and clearing the mind so that it can perceive with better clarity and enjoy some peace. It will involve working with asana (again addressing the specific needs of the body and personality, not any practice). Using the breath actively in asana is imperative to achieve any substantial change at the physical, physiological and especially mental- emotional level.
Pranayama practices help us connect more deeply with the breath, our most intimate friend and ally in healing.
In asana and pranayama, varying the breath ratio has different effects, whether you want to be energized or want relaxation for body and mind. Body being the receptacle for all our experiences in life, we need to pay special attention to those parts which tend to accumulate a lot of tension like the neck, shoulders & upper back, also precipitated by a sedentary desk job.
Those who don’t have time for an active practice in the morning (being very stressed out also means “I am running against time” right?) will benefit from a 20-30 min. evening practice before dinner or bedtime (at least 2 hours after dinner, which means you have an early dinner). The evening practice comprises of seated and lying postures with focus on extending the exhalation. Relaxing the eyes, and gentle movements for the shoulders, elbows, wrists, finger joints, neck, spine and legs help release the accumulated tension especially for computer professionals people on the move most of the day.
Long exhalation activates the parasympathetic nervous system countering the sympathetic domination that happens in stress response. Through exhalation we can intend and choose to release all the negative thoughts, emotions & judgments from the system, clear your body and mind and drift off into a blissful state of sleep. Wake up feeling fresh, rejuvenated and looking forward to a new day. Each day, this way can be a gift.
Yes, stress can be a great source of wisdom, and a motivation for change. It teaches you what is most important in life. But the question is, are you ready? Are you ready to take charge of your life? Take responsibility for your state of health, quality of life? Or do you want to continue to blame the outside circumstances for your suffering?
Yoga is a state of mind, a mind that is calm, unperturbed and clear. A mind that can perceive with clarity, take right decisions and direct the most appropriate actions. The usual monkey mind requires training, practice has to be regular (daily) and uninterrupted. A free mind has free will, it can make choices. It means, in any moment, I can choose peace instead of conflict or argument. Good health is more than fitness, it is this state of mind that is peaceful and clear.
Yoga philosophy and practice urges us to grow in this inner strength and resilience so that we can deal with any eventuality in life, develop immunity to stress-inducing situations.
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