Regular yoga practice can help
children to deal with exam stress easily. Yoga will not only help children to
cope with exam stress but also improve their concentration power. Read more
about benefits of yoga for coping with exam stress.
Since examinations and stress
go hand in hand, it is important for the student and the parents to ensure that
the stress levels are low so that the performance remains good. Steps need to
be taken to reduce the stress levels and it has been observed in lot situations
that fitness therapies like yoga
can help a lot.
As the fitness levels are enhanced
the body gets equipped to fight the negative effects of stress and in fact help
you to distress. An important point to note here is that one should avoid being
overwhelmed by the entire hype surrounding the word â€˜stressâ€™. It is usually the
nervousness and anxiety that come with the word stress that actually builds up
Yoga for Coping with Exam Stress
Here are a few yoga tips that can
help you to counter stress:
Deep Inhalation and Exhalation â€“ Pranayama â€“ Pranayama is a technique that can be even practiced inside an
examination hall. It can help you relax the moment you feel nervous or
pressurised. It gives an instant relief. All you need to do is sit down on a
chair with your spine completely straight. You need to then close your eyes and
begin to take in air and exhale slowly.
The point that needs to be noted is
that the breathing must not be superficial; that is, while you breathe take in
the air till your lungs and when you exhale let the air out from your lungs.
The point is to fill up your lungs and stomach and empty them as well. It is
also important your focus lies on the action of breathing and after about ten
rounds, a visible effect will be realised.
Bhramari Pranayama (Elongation
of Pranic Energy)
- Here you need relax the entire body
and sit in a straight posture. Close your eyes and use your thumbs to close
each of your ears. The index fingers of your both hands must be placed on top
of the eyebrows, then use your second fingers to close your eyes, the ring
fingers on the sides of your nose and position the small fingers at the corners
of your lips. With the help of all your fingers apply pressure on the said
points very softly.
In the meanwhile continue to inhale
deeply through your nose and remember while you breathe out, your mouth should
be closed. You will notice that a long humming sound is coming out; this ought
to sound like a bee so that the face too feels the vibration. The round should
be repeated a couple of times and before long you will find that your focus is
Grivasana (Neck Pose) - This is alternately known as neck roll. Here you need to sit
with your arms straight and the shoulders must be static, and then slowly roll
your head to your right. The right ear should fall just above the right
shoulder. Get back to your initial position and drop your head backwards.
Repeat the movements as your left ear falls on the left shoulder. Now let your
head fall to the front. This relaxes the neck and shoulder muscles and you feel
Chanting of "Om" - This is not a religious mantra but the sound acts as a
spiritual elevator. Sit down straight with your legs crossed in a calm
environment. Close your eyes
and breathe deeply as you get your body relaxed. Now bring out the chanting of
the sound "Om" right from your stomach. It should come out as a deep, steady,
long and continuous sound that will set all the organs in your body in a
vibration. Regular practice improves concentration and helps you to retain
Some yoga poses mentioned above are difficult to
perform and they can cause injury if not performed the right way. Therefore, it
is necessary for children as well as adults to practice yoga under the
supervision of a yoga expert.