For most students, exams are nothing less than a nightmare. Students dread exams for a variety of reasons like fear of failure, parental pressure, and unrealistic expectations from themselves. Whatever the reason, the exam season turns out to be a chaotic, unpleasant experience for a majority of students as well as their families. While some students dread exams due to inadequate preparation, others don’t feel confident even after long hours of studies and multiple revisions. A moderate level of stress is beneficial to stay motivated and study harder. But too much anxiety only results in poor performance.

If exam stress is something that you or your child has been struggling with for a long time, practicing Yoga can bring much-needed relief. While Yoga may not make you completely stress-free, it helps manage your emotions and promote a certain level of balance in your body and mind. This article will walk you through effective Yogasanas to beat exam stress.

6 Yoga poses that enhance focus and release stress.

Yoga poses that increase blood flow to the head region will help develop a sharp and focused mind. Poses that stimulate the proprioceptive sense can promote alertness. You can also practice breathing techniques to relax the nervous system and feel light. Here are a few Yoga poses that will come in handy whenever you feel stressed :

1. Balasana

One of the most relaxing poses, Balasana, is highly effective in alleviating anxiety and relaxing the mind. Exam preparations demand long hours of sitting at the desk resulting in stiffness, hip strain, lower back pain, and neck pain. Balasana gently stretches your back and restores energy in the body. It helps reconnect with your breath and correct your posture. Take a break from your exam preparation after a few hours and practice Balasana for a few minutes to avoid burnout.

2.Ardha purvottanasana

Known as the crab pose, this is a backbend pose that strengthens the arms and improves posture. This pose opens the chest, relieves fatigue, and creates a sense of balance. It stretches the spine and boosts energy leaving students feeling fresh and rejuvenated throughout the day.

3. Parvottasana

Parvottasana aids in focus and concentration. It calms tensed muscles and relieves back pain caused due to hours of studying. Maintain the pose for 10-15 seconds and repeat the asana three times for maximum benefits.

4. Matsyasana

Matsyasana can fight mild back pain, fatigue, and anxiety. This pose can release tension trapped in the neck, throat, and shoulders. It also promotes deep breathing by providing relief from respiratory disorders.

5. Utthita Trikonasana

Utthita Trikonasana helps stretch the entire body. If you feel lazy and tired after a busy day, practicing this pose will increase flexibility, aid digestion, and reduce depression. It promotes stability by activating core muscles.

Breathing techniques

Here is a look into some of the breathing exercises to practice when dealing with exam stress :

1. Sitali Pranayama

Sitali Pranayama (cooling breath) is a breathing technique that involves curling the tongue and drawing air inside. This breathing exercise cools the body, calms the nervous system, and reduces anger and anxiety. Sitali Pranayama helps improve concentration and boost productivity.

2. Long exhale

Long exhale means increasing your exhalation until it is twice the length of the inhalation. This breathing technique is beneficial for relief from insomnia, fatigue, sleep disturbances, and stress. It is a simple breathing exercise that you can practice any time of the day and even in the exam hall.

Exam season does not have to be stressful and challenging. Practicing the above-discussed asanas can help beat stress and enhance your performance on exam day. While stress is inevitable, Yoga will ensure it does not affect your health negatively.

Need a trained Yoga instructor to guide you through different asanas? YogaNiti is a Mumbai-based Yoga studio imparting classical Yoga lessons to beginners, intermediates, and experienced individuals. Book a session and avail the benefits of customized Yoga classes tailored to your needs!