Your phone is ringing. Your boss wants to speak to you. Your partner also wants to know what you’re having for dinner. Anxiety and stress are all around. Yoga might be a good option if you feel stressed and anxious.

Yoga is a mind and body practice that involves controlled breathing, physical postures, meditation, or relaxation. Yoga can help lower stress levels, blood pressure, and heart rate. It is easy to do.

Understanding yoga

Yoga is one type of integrative and complementary medicine. Yoga combines physical and mental disciplines to help you find peace in your body and mind. It can help you relax and manage stress and anxiety.

There are many types of yoga. Hatha yoga is a great choice for stress management. Hatha yoga is the most popular type of yoga. Beginners may enjoy its slower pace and simpler movements. However, most people can benefit from yoga. It’s up to you what style suits you best.

These are the core components of Hatha Yoga and all general yoga classes.

• Poses. Poses are a collection of movements that increase flexibility and strength. There are many types of poses. A simple post might lie down on the ground while fully relaxed. You might need help to maintain a certain posture.
• How to breathe. This is an important part of yoga. Yoga teaches you that controlling your breath can help you calm your mind and control your body.
• Relaxation or meditation. Yoga may include relaxation or meditation. Meditation can help you become more present and mindful without judgment.

Yoga has many health benefits.

Yoga has many health benefits.

• Stress reduction. Numerous studies have demonstrated that yoga can help with anxiety and stress. Yoga can improve your mood and general well-being. You might find yoga helpful in managing anxiety and depression caused by difficult situations.
• Increased fitness. Yoga can improve balance, flexibility and range of motion.
• Management and treatment of chronic conditions. Yoga may help lower the risk factors for developing chronic diseases like high blood pressure and heart disease. Yoga can also manage low back pain, neck discomfort, and menopause symptoms. Yoga may also help relieve symptoms of chronic conditions such as pain, chronic obstructive pulmonary disease (COPD), asthma and arthritis.

Precautions for yoga

When practised under the supervision of a qualified instructor, yoga is considered safe for most people. Yoga can pose risks in certain situations.

If any of these apply to you, consult your doctor before you start yoga.

• A herniated disk
• There is a risk of blood clots.
• Eye conditions, including glaucoma
• Pregnancy — Although yoga is generally safe for pregnant women; certain poses should be avoided
• Balance problems grave
• Severe osteoporosis
• Uncontrolled blood pressure

These situations may not be ideal for yoga practice, but you can still do it if you are careful and avoid certain postures or stretches. You should consult your doctor if you experience any symptoms, such as pain or other concerns. Yoga can be a great way to get benefits and not harm.

Getting started

While you can learn yoga through videos and books, it is often more beneficial for beginners to have an instructor. Also, classes offer friendship and camaraderie that are important for overall well-being.

Talk to the instructor if you’re interested in a class. Ask the instructor:

• What qualifications does the instructor have? What did the instructor study? How long have they been teaching?
• Is the instructor familiar with working with students with special needs? Can the instructor help with a sore shoulder or a sore knee?
• Is the class challenging? Are you able to take it? If you’re new to the program, will it be simple enough for you to follow?
• What are you able to expect from the class? What is the class’s purpose? Is it designed to help you manage stress or relax, or are other benefits in mind?

Finding the perfect balance

Each person is unique and has a different body with different abilities. Yoga postures may need to be modified according to your abilities. Modified poses may be suggested by your instructor. It is crucial to practice yoga safely and effectively with an experienced instructor.

No matter what type of yoga you do, you don’t have to do all the poses. Don’t attempt a pose if it is too difficult or you cannot hold it for as long as the instructor requires. Good instructors will encourage you to push your limits but not overstep them, are great.