3 Health Yoga Life Tips to Relieve Stress and Tension

Health Yoga Life Online Reduce Stress and Tension

If you’re feeling tense, my friends, you are not alone. There are several stressors in today’s world causing anxiety in many adults. It’s safe to say we all need a little stress-relief, and there’s no better way to heal your mind and body than with yoga techniques. Check out our three tips for relieving tension below.


Alternate Nostril Breathing (Nadi Shodhana) for a Calm Mind

One simple and powerful way to ease stress and anxiety is through Nadi Shodhana, or alternate nostril breathing. This method of breathing calms the mind and relaxes the body.

How does Nadi Shodhana work? This technique balances:

      • Right and left-brain activity
      • Your body energies
      • Your nervous system

After practicing this breathing technique, you’ll find that your shoulders will release tension and your mind will feel at ease.


Steps for Nadi Shodhana

Wherever you are (your bedroom, your office, or your car), take a few moments to follow these steps for Nadi Shodhana:


      1. Start in a seated position.
      2. Cover your right nostril with your right thumb, and then breathe in through the left nostril for a count of 5.
      3. Cover both nostrils by leaving your thumb in place and bringing your right ring finger and pinky together over your left nostril.
      4. Hold your breath and let it circulate for a count of 5.
      5. Remove your thumb from your right nostril.
      6. Exhale through the right nostril for a count of 5.
      7. Inhale through the right nostril for a count of 5.
      8. Hold your breath to let it circulate for a count of 5.
      9. Remove your ring and pinky finger from your left nostril.
      10. Exhale through the left nostril for a count of 5.
      11. Inhale through the left nostril for a count of 5.
      12. Hold the breath to let it circulate for a count of 5.
      13. Exhale through the right and then repeat this practice until you feel at ease.

The more you use this yoga technique the easier it will be to match your length of breath with the time. Also, note that after each inhale, it gets easier to retain your breath.


Nostril Breathing for Energy and Sleep

Another technique you can try involves breathing through just one nostril for an extended period of time. If you want to increase your alertness and energy, breathe through your right nostril, which targets the left side of your brain. If you want to increase creativity, logical thinking, and decrease mental activity, breathe through your left nostril to energize the right side of your brain.

BONUS TIP: Having trouble sleeping at night? Try left nostril breathing to induce sleep!


Yoga Pose for Tension Relief: Half Pigeon Pose

If your stress is making your body tense and sore, then try half pigeon pose. This hip opener reduces tension by soothing stiff hips and relaxing the upper body.

For instructions on how to achieve pigeon pose, check out Yoga Journal’s guide. And, if you’re new to yoga, try Reclined Figure 4 or “Thread the Needle.” This variation will gradually prepare your body for Half Pigeon while still providing tension relief.


Coaching Tip: Notice, Embrace, and Replace Negative Thoughts

Often, we feel tense because of negative thoughts about our circumstances, our relationships, or our bodies. To relieve this tension, Notice, Embrace, and Replace your thoughts.

Instead of trying to push away negative thoughts, notice them. Let them flow freely, recognizing the emotional response they create in your body. It’s okay to feel tense because of something someone said to you or because you didn’t get the job you wanted. But don’t leave it here. Don’t accept the lies your mind is trying to tell you about your worth, your value, or your beauty. Instead, embrace the thoughts and recognize them for what they are — untrue beliefs. Once you do this, your mind and body will be ready for healing. After noticing and embracing the thought, replace it with a positive statement, such as “I have all I need to be happy,” to empower yourself.

Try this practice of noticing, embracing, and replacing your untrue thoughts and see how quickly you come back to the present moment. We’ve personally experienced relief from tension by combining this mental practice with Half Pigeon Pose or alternate nostril breathing. We highly suggest doing the same!


Ease Tension with Yoga

Stress, anxiety, and tension are all unavoidable parts of life. Thankfully, we have a host of practices we can do to combat these feelings. When you’re overwhelmed, instead of succumbing to these feelings, try a breathing technique, relaxing yoga pose, or a combination of the two. As your physical body falls into ease, your spiritual body will follow suit. This grounding will empower you to handle your situations, relationships, and thoughts with grace.

For more stress-relief yoga poses, check out Health Yoga Life’s virtual yoga classes. You’ll connect with experienced trainers and students while working out your physical and spiritual energies. Together we can get through anything.

Are you asking for the life you want?- by Vyda Bielkus

There is a little image that goes around social media every once in a while. (See below)  It shows one small circle and an arrow pointing to it saying “Your Comfort Zone” and then another large circle saying “Where the Magic Happens”.  There is an awful lot of truth to the idea.  So much of what we want to create cannot, by any means, get created in the space where things are no longer challenging us.


When I was young girl, I remember a conversation I had with my mother.  I looked up to my mom (I still do).  There were many reasons to look up to her. Not only did she have four kids she also had her own business.  And on top of that she had a vibrant social/family life.  And still on top of that she exercised and took care of herself and meditated!  Did she make it look easy and effortless?  In a way yes, because she made it look like a hell of a lot of fun!  On one of those days when she was beaming from ear to ear, I asked her, “how did you get this full and fun life?”.  I was curious.  What was it that created all this joy that she had for living?  And she answered me, “When I was little, just like you, I prayed to God not to give me a boring life.”

Boy, were her prayers answered.  This simple message stayed with me long after she first said it to me.  No I didn’t become an adrenaline junkie (no jumping out of airplanes required), but I did understand that if I wanted to live into my potential I had to move away from inertia and toward that which at first maybe perceived as unsettling.  Often to this day when things seem a bit overwhelming or seem like the things happening at a given time couldn’t possibly be happening all at once, we often joke to each other “at least it’s not a boring life”.

It takes courage to be in a state of change and transformation.  It takes more courage to ask for it, to sign up for it, to seek it.  But it is precisely in those moments of being prodded, pushed, challenged that the truth of who you are rises to the occasion and the soul grows.  It’s precisely the experience and feeling of being “where the magic happens.”

Ready for a little more magic in your life, consider our teaching training!  Yoga asana (posture practice) is an amazing body transformer.  The other areas of yoga philosophy are potent life transformers!

If you have questions if our program is suitable for you, don’t hesitate to reach out.  We want to help you get to the right choice for you!  Email yogatt@healthyogalife.com or call 857-350-4124. Chat with a lead faculty today!

Still time to join our Spring yoga teacher training in Boston! 



Or take training this Summer in Vermont with our 2 week yoga teacher training intensive!




Want to be happy? Learn more!-by Vyda Bielkus

Did you know learning something new increases your feeling of happiness?  As we engage our minds and bodies in a new endeavor, we feed our spirit with new insight which expands our consciousness.  This creates a feeling of contentment and well-being that is hard to find otherwise.



“People who are intensely absorbed in a task can lose track of time and place. Hours pass like minutes. They may be tired by the task but emerge energized and happy. This condition is known as “flow,” a name coined 30 years ago by psychologist Mihaly Csikszentmihalyi” (US News and World Report article http://bit.ly/1fazjNq)

Fascinating coincidence that the yoga we practice at the Beacon Hill yoga studio and teach in our yoga teacher trainings is called vinyasa or flow!  Our teacher training is designed to help you learn not only a ton about yoga but also about yourself.   Join us for our winter Boston Yoga Teacher Training and jump start a lifelong commitment to self-study.

It is guaranteed to give you the skills and confidence to have more personal satisfaction with daily living.  Yoga teacher training is a deeply rewarding process as you shed old limiting beliefs and are supported for true transformation. 

Kick start the year! There is still time to register for the 8 Weekend Boston Training.

CLICK HERE to read more.  Payment plans available. If you have questions reach out to me at yogatt@healthyogalife.com If you need to miss a day or weekend do not worry, we work with you to make up the time!

CLICK HERE to register.

Not in Boston? Learn more about our Summer Yoga Teacher Training Intensive in beautiful Stratton Resort, Vermont CLICK HERE