The hot summer months of March and April in India are great testing times for the students, when it comes to take exam and that to a board, entrance or competitive exams. Long study hours and lack of sleep may take a toll on their health. Practicing yoga daily can help to deal with exam stress. Read on to discover the best yoga asanas for students.
The most common challenges faced by students while studying for their annual exams are lack of sleep, forgetfulness, stress, anxiety and headaches. Thereby, a healthy lifestyle is crucial to deal with exam stress. that include healthy diet, exercise, performing yoga and meditation can help you to perform better by improving your mental & physical health.
In the wake of 2nd wave of coronavirus, CBSE, ICSE and other state boards have decided to either cancel or postpose the class 10th and 12th board exams. This has given some respite from uncertainties to the students, parents and teachers as no one want to risk their lives during pandemic. But that doesn’t mean student folks aren’t stressed out.
Lecturing students to stay calm is not enough to make them focused and calm while studying. There’re some yoga asanas that are best for students to improve their boost memory power and concentration. Even a 2013 study by Wayne State University, found a session of Hatha yoga would improve a one’s speed, accuracy and the concentration level.
17 Best Yoga Asanas For Students To Deal With Exam Stress
Nowadays, students are required to appear in many exams like entrance or competitive exams and score well in order to secure a seat in a desired Institute or a government job of their choice. But to remain mentally and physically fit while preparing for exam is quite difficult as many students aren’t able to concentrate and memorize what they learn.
Remember getting into Yogic lifestyle is not that easy like any other habits. Don’t expect any overnight results as practice is the only key. Do yoga at least for 30 minutes to keep exam related anxiety and stress at bay. Here is a list of 17 best yoga tips and asanas for students to would help them to beat lack of sleep, energy, tiredness and perform better.
1. Surya Namaskar (Sun salutations)
The Surya Namaskar literally means Sun salutation is composed of 12 yoga postures that influence the smooth functioning of different organs and glands of the body. You can practice Surya Namaskar in the morning before you start studying.
By regular performing Surya Namaskar your body becomes more energetic and flexible. This yoga pose help to develop strength, immunity and stability of mind and body. It also improves the blood circulation and help you to lose weight.
2. Matsyasana (Fish Pose Yoga)
Matsyasana is also known as the fish pose yoga, improves blood circulation to your head. Practicing this asana aid in relieving stress in the neck, back and the shoulders areas. This stress may be caused due to incorrect sitting posture while studying.
Matsyasana involves stretches of chest and controlled movements of breathing. This improve your lungs‘ capacity and provides relief from respiratory disorders. Every time you this asana would help to keep your mind calm and relaxed.
3. Kapalbhati Pranayama
Kapalbhati pranayama helps to cleanse your system and enhances the level of vitality (prana) in your body. In addition, this posture help you to remain in the state of mindfulness and enables you to follow better time management.
The Kapalbhati pranayama focuses on rapid forceful exhalations and passive inhalations. This results into rapid movements of abdominal muscles and relieve muscle tension due to sitting and studying for extended periods of time.
4. Anulom Vilom or Nadi Shodhan Pranayama
Anulom Vilom or Nadi Shodhan pranayama is a simple exercise to improve the oxygen capacity of lungs. It help to remove free radicals & toxins from your body and has pacifying effects on the brain waves and your heart rhythms.
The practice of Anulom vilom can help you to get rid of negative thoughts by balancing your energies at the physical, mental and emotional levels. This breathing technique can be very effective to fight off your exam stress.
5. Bhramari Pranayama (Bee Breathing)
Bhramri pranayama or Bee Breathing, help to deal with the stress and burn out caused due to constant studying for hours. The regular practice of Bhramri relax the brain waves which improve your memory and confidence level.
Bhramari involves conscious deep breath in and exhalation with humming sound and vibrations like a bee. This practice calm and soothe your mind by giving instant relief from all negative emotions like anger, anxiety, frustration etc.
6. Yoga Nidra (Yogic Sleep)
The practice of yoga nidra is like sleeping, yet with awareness that helps to relax your conscious mind. This yogic sleep wouldn’t only stops constant inner chatter but also improves your productivity, memory and concentration levels.
You should take out some time from your busy study schedule and perform this simple exercise to get relieve from mental or physical stress. For better results practice it empty stomach else you may end up with a sleep, not yoga.
7. Tadasana (Mountain Pose)
Tadasana or the Mountain Pose is quite easy to do exercise that improves your entire body posture and relieves pain and tension from muscles. In addition, by practicing this asana can beat fatigue and freshen your mood.
This yogic posture help to relieve from headaches, insomnia, sciatica and reduces flat feet. Moreover, it is effective to strengthen your legs, abdomen and buttocks. It’s regular practice may enhance the flexibility of your spine.
8. Vrikshasana (The Tree Pose)
Vrikshasana also known as the Tree Pose as this pose resembles as a standing tree. This yoga asana help you to remain stable while dealing with difficult situations. The tree pose pacifies your nervous system and treats dullness.
While performing Vrikshasana stay empty stomach, keep your eyes open and focus on any object at some distance. It would really help you to stay focused while studying, and thus have positive influence on your overall performance.
9. Garudasana (Eagle Pose)
Garudasana is also called as the Eagle Pose as it named after Hindu God Garuda. This asana help to strengthen your chest, shoulder, abdomen and hamstrings. By regular practicing this posture your spine would become flexible.
Garudasana help to restore the neuromuscular coordination and increases the stamina of your body. Furthermore, this asana would help you to stop negative and waste thoughts and enable you to study better without any exam stress.
10. Natarajasana (Dancer Pose)
Natarajasana is is named after Lord Nataraja that’s the dancing avatar of Lord Shiva. Thus, it is also known as the dancer pose. The regular practice of this asana on an empty stomach would help you to reduce your body weight notably.
Furthermore, Natarajasana not only firms your thighs, abdomen and chest muscles but also improves the blood circulation throughout your body. Every students should perform this asana daily as improves flexibility of their backbone.
11. Bakasana (Crane Pose)
Bakasana or Crane Pose is one of the best yoga asanas for students to improve memory and concentration during exam. This help to enhance strength and endurance of your arms and the flexibility of your spine.
Bakasana keeps a check on your body weight, tones the abdominal muscles and boost body awareness. By regular performing this asana your body would develop a sense of balance that would boost self–confidence.
12. Salamba Sarvangasana
Salamba Sarvangasana or shoulder stand pose increases the blood flow to the brain that boost your grasping and intelligence power. This posture improves your mind–body coordination and provides inner peace and silence.
Salamba Sarvangasana can improve the self–confidence and willpower of students who are intemperate due to unreasonable fear of exam. Apart from this by its regular practice your digestion & metabolism would improve.
13. Ustrasana (Camel Pose)
Ustrasana is also called as the Camel Pose as it reminds you of a sitting camel’s posture. It stretches your back, shoulders muscles and improves your biomechanics. This backward bend makes your spine flexible & cures backache.
The practice of Ustrasana improves the digestion, excretion and respiration process of your body. It also stimulates the endocrine glands and lowers your body fat. Besides this, it also reduces the menstrual discomfort during periods.
14. Padahasthasana ( Hand under Foot pose)
Padahasthasana is one of the best yoga asanas for students, that not only strengthens the spine and legs but also stretches hamstrings and make them flexible. This intense standing forward bend posture cures strain and back pain.
This yoga asana improves indigestion, constipation and flatulence problem by stimulating various digestive organs. Most importantly, the regular practice of this posture would increase the blood flow to your brain & cures headaches.
15. Vajrasana (Thunderbolt pose)
Vajrasana is also known as thunderbolt pose is the powerful asanas for students who get distracted easily while studying. This asana helps in calming one’s mind, improves concentration and clears the head of stress and depression.
Furthermore, the practice of this diamond pose also improves digestion and fight low energy. As this asana increases the blood flow, thus it is good for people with hypertension. In contrast to other asanas, you can do it after a meal.
16 Paschimottanasana (Seated Forward Bend Pose)
Paschimottanasana or seated forward bend pose stretches the spine, tone your abdominal and pelvic muscles. Practice this asana on empty stomach to stop endless negative emotions like stress & anxiety, it would relax your mind.
Moreover, this seated forward bend asana improves your appetite, regularize metabolism and cures constipation, stomach pain and headache. Performing this yoga asana daily would unleash the inner spiritual energy in your body.
17. Setu Bandhasana (Bridge Pose)
Setu Bandhasana or Bridge Pose have calming effect on the brain waves and your nervous system, thus reduces the traits of stress and mild depression. This posture also increase the blood flow towards the brain.
All students should practice this bridge pose as it is good for improving memory, concentration and quality of your sleep. This asana promotes mental health and strengthens your back, buttocks and hamstrings.
Also Read : Jathara Parivartanasana – Benefits, Steps And Precautions
Conclusion
Hopefully, the yoga asanas and tips shared would help you to cure exam related disorders and provide required high–spiritedness during exams. By doing yoga and pranayama daily would control your blood pressure, sugar levels & improve the flow of oxygenated blood in your body.
Try this new lifestyle, it would not only be a success mantra to deal with exam stress & fear but also stop the inner clutter of your mind. By regular practice of Yoga, you would be able to face life challenges in a much healthier way without getting distracted from negative emotions.
At what age a person can start practicing yoga asanas?
A person can start doing yoga as early as the age of 5. Though some experts believe the 12 years of age is appropriate to perform yoga asanas and continue it till the age his body permits to do so.
How does the practice of Yoga and Pranayama can improve the Concentration?
The controlled and guided breathing while practicing yoga and pranayama make your mind clear of negative emotions, inner clutter, waste thoughts etc. That’s how its practice make you focused.
Recommended For You
