The months of February and March come with a wave of anxiety attacks for students of class 10 and 12 across India. It’s the season of board exams. Students are pressurised from teachers as well as parents to study, study and study. This tremendous pressure leads to stress and anxiety among children. They don’t get proper sleep, and their appetite also declines. In such situations, yoga can help children reduce their stress levels, relax, improve focus and concentration and also get better sleep.
Here are some easy asanas that students can do before and during exam times:
1. Surya Namaskar
One of the most energising technique in yoga, the Surya Namaskar is composed of 12 postures which help to influence the working of different organs and glands present in the body. With this, your body becomes energetic and there is free movement of blood in the body. It also develops strength, stability and flexibility of body and mind. If done with controlled movements of breath, it improves your lungs’ capacity as well.
Tip: You’ll benefit the most of you do at least 3 rounds of Surya Namaskar every morning, before you start studying
2. Kapala Bhati:
It enhances the level of vitality and alertness in your body.
- Sit erect in any pose of your choice. Keep your shoulders relaxed.
- Inhale deeply.
- During exhalation, contract and relax your abdominal muscles continuously.
- Allow the inhalation to happen passively. Start slowly and gradually increase the speed.
- You can begin with 20 strokes/min and increase the strokes/min.
- After a few secs, take a deep breath and exhale out slowly.
A 5 minute yoga exercise which can help immensely in balancing your emotional energy and get rid of negative thoughts, the Nadi Shodhan helps to purify and balance the energies at the physical, mental and emotional levels.
In this practice we use the right hand to manipulate the flow of the breath flowing through alternate nostrils. We use the right hand thumb to close and open the right nostril and the right hand’s ring finger to close the left nostril. When the right nostril is closed, breathe through your left nostril 20 times. Now close your left nostril with the same hand’s right finger and breathe 20 times through the right nostril.
Tip: This exercise is best done on an empty stomach, keeping your spine, back and neck straight.
It is also called as a fish pose. It is said to improve blood circulation to the head and also relieves stress from the neck, shoulders and back.
To perform this asana:
- Lie on your back keeping feet together and hands alongside the body.
- Bring the hands underneath the hips and bring the elbows closer.
- Breath in and lift the head and chest up.
- Lower the head backwards and try to touch the top of the head to the floor.
- Hold this pose for some time and keep breathing.
- Now lower your chest and head to the floor and relax.
Vajrasana is one of those powerful asanas for students who have memory problems. In this pose, you are supposed to kneel down on a flat surface and ensure that your ankles, toes and knees touch the ground. Your spine should be straight before you position both of your palms on top of your knees. Now close your eyes and relax for a couple of minutes or even half hour. This asana helps in calming your mind and if done regularly it helps elevate concentration. This asana also has other benefits as it helps in digestion but also increases the blood flow in your body.
Practising these for at least 20 minutes every day is said to improve memory and concentration. Your energy levels will improve, you will get better sleep at night and also, stay calm even during high tension days of exams.