Exam ready! 7 yoga poses that helps in reducing exam stress

by Shatakshi Gupta

The increasing pressure to succeed has added unnecessary stress to the school-aged child, and the number of children experiencing melancholy, panic attacks, or suicidal thoughts is dangerously high.

Board exams are approaching, and students in grades 10 and 12 will endure sleepless nights and stressful days for an entire month until the arduous board exams are completed. Exam pressure causes unavoidable stress, which can lead to conditions such as indigestion and insomnia.

Yoga experts believe that by using the divine instrument of Yoga, parents can help their children cope with the stress of exams. Yoga is widely regarded as an excellent stress reliever. If students practise yoga during their exams, it can make their preparation time easier and less stressful.

Yoga’s pranayama, or deep breathing exercise, is known to be a stress reliever. When exam pressure gets to you and you start to feel anxious or scared, close your eyes and take several deep breaths. Inhale through your nose and exhale through your mouth to breathe. It will make you feel lighter and more comfortable.

Students can avoid exam stress by performing the following yoga poses at sunrise:


Read more: Tone your back fat with these 4 Yogasanas

The plough pose is another name for this yoga exercise. It regulates the functioning of your nervous system and calms your mind. To do the plough pose, lie flat on your back with your knees bent and your feet flat on the floor. Your arms should be at your sides, palms on the floor. Now raise your legs from your hips and bring them to the back of your head. Exhale as you go up and try to touch your toes to the floor. While releasing, gently roll back on the floor and inhale while coming back down. Avoid returning abruptly. Slow and steady movement is recommended.


This asana, also known as the warrior pose, is excellent for stress relief and improving concentration. It energises your mind and forces you to concentrate on your breathing. To do the warrior pose, stand up straight with your feet close together and your arms by your sides. Put your right leg forward, your left foot behind, and your arms stretched above your head. Bend your left knee and extend your lunge by lifting your heel upwards. While inhaling, twist your upper body and arch your back. Hold this position for five breaths before repeating with the other leg.


Matsyasana, also known as the fish pose, is an excellent yoga exercise for releasing tension and stress. It refreshes you and strengthens your immune system. To do the fish pose, lie flat on your back with your knees bent and your feet flat on the floor. Straighten your legs and place your arms on your sides, palms down. Exhale as you bend your elbows and lift your upper body. Make sure you only raise your chest and tilt your head back. Count to 5 and exhale while counting.


Read more: Have you tried Burpees? Know the benefits and right way to perform Burpees

Parvatasana, also known as the mountain pose, aids in concentration and focus. It will also aid in the reduction of stress and tension. To do parvatasana, sit in sukhasana or with crossed legs and your back straight up. Raise your hands to the sky and fold them so that the palms are facing each other. Hold one hand with the other and try to stretch upwards as if pulling your body up. Pull until your abdominal muscles are stretched. Hold the position for about 15 seconds before repeating three times.

Adho mukho svanasana

This asana is ideal for students who do their homework at their desks. This asana relaxes the muscles and soothes the nervous system. To begin adho mukho svanasana, or downward facing dog pose, lie on your stomach on your yoga mat. Your palms should be near your ears, and your toes should be pointed downwards, with your heels pointing upwards towards the ceiling. Exhale and push your hands off your buttocks, allowing your buttocks to point to the sky. Push your feet flat on the floor to release.

Super Brain Yoga

While standing tall and straight with your arms at your sides, lift your left arm and place your thumb and index finger on the lobe of your right ear. Raise your right arm and place your thumb in front of your left earlobe. Your left arm should be directly in front of your right.

Deeply inhale as you gradually lower yourself to a sitting position. Maintain this posture for two to three seconds. Then, as you rise back up, gently exhale. The cycle is finished; you can repeat it as many as 15 times per day.

Ganesh Namaskar

 Standing tall and straight with your arms at your sides. With your right arm, grasp your left earlobe. Maintain a right arm over a left arm. With your thumb and index finger on your left arm, grasp your right earlobe. The tip of your thumb should be facing forward. Exhale deeply and squat down to a sitting position slowly. Hold this position for approximately 2-3 seconds. Inhale gently as you rise again. This marks the end of the cycle. This cycle can be repeated 10-15 times per day.

Disclaimer: This content, including advice, is intended to be general in nature. It is not intended to be a substitute for professional medical advice. Always seek the advice of a specialist or your own doctor for additional information. Healthnews24seven is not responsible for this information.