Stress is a common companion for students, especially during exam periods. The pressure to perform well can lead to anxiety and tension, affecting both mental clarity and physical well-being. However, incorporating yoga into a student's routine can be immensely beneficial. Here are four yoga poses (yogasanas) specifically designed to alleviate stress and enhance focus, ensuring a smoother exam experience for students.

1. Mountain Pose (Tadasana)

Description: Tadasana, or Mountain Pose, is a foundational yoga posture that focuses on alignment, grounding, and stability. It helps improve posture and concentration while calming the mind.

How to Perform:

1. Stand tall with your feet together, arms by your sides, and shoulders relaxed.
2. Engage your thigh muscles and lengthen your tailbone towards the floor.
3. Lift your chest and roll your shoulders back, elongating your spine.
4. Take deep breaths, focusing on the sensation of rootedness and stability.
5. Hold the pose for 30 seconds to 1 minute, maintaining steady breathing.

2. Child's Pose (Balasana)

Description: Balasana, or Child's Pose, is a gentle resting pose that provides a sense of security and relaxation. It stretches the back, hips, and thighs while promoting introspection and tranquility.

How to Perform:

1. Kneel on the mat with your big toes touching and knees spread apart.
2. Sit back onto your heels and lower your torso between your thighs.
3. Extend your arms forward with palms resting on the mat.
4. Relax your forehead to the ground and let your entire body release tension.
5. Breathe deeply into your lower back, expanding with each inhale.
6. Hold the pose for 1 to 3 minutes, focusing on surrendering to the present moment.

3. Seated Forward Bend (Paschimottanasana)

Description: Paschimottanasana, or Seated Forward Bend, is a calming yoga pose that stretches the spine, hamstrings, and shoulders. It relieves stress and fatigue while promoting mental clarity and focus.

How to Perform:

1. Sit on the mat with your legs extended in front of you and feet flexed.
2. Inhale, lengthen your spine, and lift your arms overhead.
3. Exhale, hinge at your hips, and fold forward from the pelvis.
4. Reach for your feet or shins, keeping your back straight.
5. Relax your neck and allow your head to hang heavy.
6. Breathe deeply into the stretch, feeling the release in your lower back and hamstrings.
7. Hold the pose for 30 seconds to 1 minute, maintaining gentle breathing.

4. Corpse Pose (Savasana)

Description: Savasana, or Corpse Pose, is a deeply relaxing posture that promotes total surrender and rejuvenation. It allows the body and mind to rest completely, reducing stress and anxiety.

How to Perform:

1. Lie flat on your back with your legs extended and arms by your sides.
2. Close your eyes and let your feet fall open naturally.
3. Relax your entire body, starting from your toes and working up to your head.
4. Release any tension in your muscles and let go of all effort.
5. Focus on your breath, allowing it to become slow and steady.
6. Remain in the pose for 5 to 10 minutes, experiencing deep relaxation and stillness.

Incorporating these yoga poses into a student's daily routine can significantly alleviate exam-related stress and enhance overall well-being. By practicing mindfulness and connecting with the breath, students can cultivate a sense of calmness and focus that will serve them both in exams and in life.

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