Exams! A word that can create stress for even the most easy
going folks. And although “stress” is a strong word, especially for young
students, it is an unfortunate reality of our times. Peer pressure, parental
pressure and oftentimes their own need to excel and “max every paper” unduly
burdens school-going kids. While we could get into an endless discussion of why
and how we’ve reached this point, we’re not going to waste your precious time
over inane arguments. Instead, as always, we are happy to help in whichever way
we can. So: the best antidote to stress of any kind is Yoga. Read on for some
simple, yet highly effective and quick yoga asanas especially suited for exam
time. {While we recommend your young ones to practice these asanas and
pranayama, we’re sure that wired up parents will also benefit from the same!}
3 in 1 (also known as
TTK)
Starting the day with a set of these three asanas comes
highly recommended by the Bihar School of Yoga. These also offer a rejuvenating
stretch to the entire spine after sitting and studying for a long duration at a
time. These asanas are especially useful to relieve physical and mental tension
at any time during the day.
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Tadasana
(palm tree pose): Stand with the feet together or about 10 cm apart, and
the arms by the sides. Steady the body and distribute the weight equally on
both feet. Raise the arms over the head. Interlock the fingers and turn the
palms upward. Place the hands on top of the head. Fix the eyes at a point on
the wall slightly above the level of the head. The eyes should remain fixed on
this point throughout the practice of this asana. Inhale and stretch the arms,
shoulders and chest upward. Raise the heels, coming up onto the toes. Hold the
breath and position to a count of 10. Lower the heels back to the ground while
breathing out and bring the hands to the top of the head.
Practice 5-10 rounds.
-
Tiryaka
Tadasana (swaying palm tree pose): Stand with the feet about two feet
apart. Fix the gaze on a point directly in front. Interlock the fingers and
turn the palms outward. Inhale and raise the arms over the head. While
exhaling, bend to the left side from the waist. Do not twist the trunk or bend
forward or backward. (You may also practice this against a wall to maintain the
right form.) Hold the position for a few seconds while retaining the breath
outside. Inhale and slowly come to the upright position. Repeat on the right
side. From the upright position, exhale while bringing the arms down to the
sides. This completes one round.
Practice 5-10 rounds.
-
Kati
Chakrasana (waist rotating pose): Stand with the feet about half a metre apart
and the hands by the sides. Take a deep breath in while raising the arms
sideways to shoulder level. Breathe out and twist the body towards the left. Bring
the right hand to the left shoulder and wrap the left arm around the back.
Bring the left hand around the right side of the waist. Look over the left
shoulder as far as possible. Hold the breath for two seconds, accentuate the
twist and try to gently stretch the abdomen. Inhale and return to the starting
position. Repeat on the other side to complete one round. Keep the feet firmly
on the ground while twisting. Perform the rotation smoothly, without jerking or
stiffening the body.
Practice 5 to 10 rounds.
Balancing Asana
After the above stretches, it is recommended to practice
this calming and balancing pose. Beyond the physical, postural balance it also
helps develops nervous balance and facilitates concentration.
Eka Pada Pranamasana
(one-legged prayer pose): Stand upright with the feet together and the arms
at the sides. Focus the gaze on a fixed point in front of the body at eye
level. Bend the right leg, grasp the ankle and place the sole of the foot on
the inside of the left thigh. The heel should be close to the perineum and the
right knee should point out to the side. Hold the ankle until the body is
balanced, then place the hands in prayer position in front of the chest. Hold
this pose for 10 seconds. Release the pose completely and change sides.
Practice up to 3 rounds on each leg.
Pranayama for Relieving
Stress
Bhramari pranayama or humming bee breath induces a mild
meditative state and calms the mind by directing the awareness inward. It also
relaxes cerebral tension, alleviates anxiety, anger and insomnia.
Sit in a comfortable position, either cross-legged on the
floor or on an upright chair; the spinal cord should be erect. Close the eyes
and relax the whole body. Make sure that the jaws are relaxed too. Raise the
arms sideways and bend the elbows, bringing the hands to the ears. Use the
index and middle fingers to plug the ears. The flaps of the ears may be pressed
without inserting the fingers. Breathe in through the nose. Exhale slowly and
in a controlled manner while making a deep, steady humming sound. The humming
sound should be smooth, even and continuous for the duration of the exhalation.
This is one round. At the end of the exhalation, breathe in deeply.
Perform 5 rounds.
