Yogic Way To Cure Students Anxiety

Satinder Kumar Yogacharya

Yoga is an integral part of Indian tradition. Yoga is the treasure trove, which could unravel a world of benefits for the physical, mental and spiritual upliftment of the human race. Yoga is not only beneficial for the physical and mental well being but it also hold the panacea for most of the conditions that are plaguing the public at large these days. From hypertension, thyroid and Diabetes to weight loss, depression and social media deaddiction, Yoga is the single source treatment for all these lifestyle diseases.
At the declaration of board exams results every year we get to know about how much stress and anxiety the students of class 10 and 12 goes through. With the rising anxiety levels it is seen that the students gets totally disarrayed, which adversely affects their social and mental health. But the cheapest remedy for all these malaises is in our Indian way of Life. The best antidote for this anxiety and hypertension lies in Yoga.
Etymologically, the word yoga comes from the root yuj which means "to add", "to join", "to unite", or "to attach". Yoga is the key which helps one to unite one with the real self.The philosophy of Yoga is beautifully expressed in the words of Maharishi Patanjali in his second sutra, which says
yogasitta-vr tti-nirodha
Yoga Sutras 1.2
This definition stresses upon the meaning of three Sanskrit terms.  "Yoga is the inhibition (nirodhah.) of the modifications (vr.tti) of the mind (citta)".
Further elaborating upon the discipline of Yoga, Maharishi Patanjali gave the concept of Ashtanga Yoga. In Sanskrit "Ashta" means Eight and "Anga" is limbs, implying Eight Limb path.
The Eight Limbs of Yoga, as defined by Philosophy of Maharshi Patanjali are:
1. Yama: It entails the five elements as mentioned below:
Ahimsa- : Nonviolence
Satya: Truthfulness
Asteya: Non-stealing
Brahmacarya: Chastity in the terms of marital fidelity or sexual restraint
Aparigraha: Non-possessiveness
2. Niyama: This includes virtuous habits, behaviour and observances:
Saucha: Purity, clarity of mind, speech and body.
Santosa: Contentment, acceptance of others, acceptance of one's circumstances as they are in order to get past or change them, optimism for self.
Tapas: Persistence, perseverance, austerity.
Svadhyaya: Study of Vedas study of self, self-reflection, introspection of self's thoughts, speeches and actions.
Isvarapranidhana: Contemplation of the Ishvara (God/Supreme Being, Brahman, True Self, Unchanging Reality).
3. Asana
Asana is a posture that one can hold for a period of time, staying relaxed, steady, comfortable and motionless.
4. Pranayama
Pranayama is made out of two Sanskrit words prana (breath)and ayama restraining, extending, stretching). Controlled and regulated breathing which regulates the flow of Prana in the body for healthy body and peaceful mind.
5. Dharana
Dharana means concentration, introspective focus and one-pointedness of mind. The root of word is dhr, which has a meaning of "to hold, maintain, keep focusing the mind on any chosen object or thought.
6. Dhyana
Dhyana is contemplating, reflecting on whatever Dharana has focused on,Dhyana is uninterrupted train of thought, flow of awareness.
7. Samadhi
Samadhi is that spiritual state when one's sense of self disappear in the meditation. Samadhi is oneness with the subject of meditation.
The above mentioned principles of Yoga are nothing new to be told but in the rigmarole of our daily life we often fail to recognized their importance and start drifting towards lifestyle disorder diseases. Most prone to such conditions are the students who tend to gather anxiety inspite of doing hard work. Hence we need to catch them young and ingrain in their lifestyle the principles of Yoga which may help them ward off depression and anxiety.
Anxiety is an emotional disturbance of mind where there is response to perceived threat such as fear of a big loss. Student don’t know what to expect and fear the worst.They are in the hyperactive state of mind, which manifests in physical and psychological symptoms like irritability,depression, tremor sweating,palpitation,breathlessness, chest pain, headache, dizziness, lack of concentration etc.
These symptoms may occur in long or shorts duration of time.
This tendency to gather anxiety and falling pray to depression is easily curable with yoga therapy. With the regular practice of Yogic Kriyas, Sukshma Vyayamas, Yogasanas and Pranayam, we can lead a healthy and happy life. The few of these Yogic Kriyas and exercises beneficial to students are mentioned as below:
1.Jalneti
1.Make the saline water: put 1 tea spoon salt in 1 litre luke  warm water and mix it till dissolve. Pour it in Jalneti pot then  stand with some distance between your feet.
2.Bend your spine in 60 degree angle and neck tilted to right or left according to dominant nostril air flow.
3.Now, put the spout of the Jalaneti pot into your dominant nostril and keep your mouth open so that the water passes easily through your non dominant nostril. Now repeat the same process with the neck tilted to non dominantnostril side.
After finishing JalaNeti, it is mandatory to dry your nostrils, as the chances for catching cold increases. To dry your nostrils, stand in the same position as while doing Jalaneti. Now blow the air out with force through your nose (mouth closed) like you in Kapalabhati  and simultaneously turn your head up, down,right side turn,left side turn and down position 10 to 15 times.
Benefits of Jalaneti:Jalaneti is beneficial for all the disorders relating to the Brain. It helps to alleviate the health issues such as insomnia, headache, Migrane, hairfall etc. Jalaneti also helps in memory retention and recall power. Jalaneti is also beneficial for nasal issues such as Nasal Polyps, cold and allergies. It also helps in the overall health of eyes to provide relief in redness of eyes, dryness of eyes, eye strain caused due to prolonged exposure to computer screen and Mobile screens.
2. Tratak
Tratak Kriya is defined as focusing your attention with concentration on a point or on the flame of a candle continuously, without blinking.
Three types of Tratak Sadhana
(a) Outer Tratak Sadhana
Outer Tratak Sadhna can be performed at anytime of the day or night, by focusing your eyes and attention on any object like the sun, moon, stars. People with weak eyesight may not perform this.
(b) Inner Tratak Sadhana
Inner TratakSadhana is closing the eyes and focusing your attention on the middle of your forehead, where Lord Shiva’s third eye is located. In the beginning you may feel some pain or heat in your head but do not worry, as it will normalise gradually on its own. Try to keep your entire attention on this point.
(c) Middle Tratak Sadhana
In Middle Tratak Sadhana, focus your eyes and attention on either the flame of a candle/ lamp (which is lit by the oil of black sesame) or on a crystal Shivlinga. If you get a burning sensation in your eyes, close your eyes for some time and then again repeat this Kriya (process). For this Kriya, keep the lamp or Shivlinga at a distance of 20 inches at eye level so that there is no strain or pressure on your neck.
Sit in Sukhasana or any other meditation posture without any body movement and take in and release long deep breaths slowly. This has to be done for 21 days regularly for 15 minutes a day.
For Tratak Sadhana:
1.Sit on a blanket in Sukhasna or any other meditation  posture and keep back, neck and spine straight.
2.If your eyes blink, close it till you feel full relaxation and free of any strains.
3.Do Tratak with dedication, patience and concentration.
4.Always practice in a closed room, fixed place and time set by yourself.
6.Out of the three ways of practicing Tratak, choose the one with which you feel comfortable.
7.While practicing, do not move your body. Sit like a statue.
Benefits of Tratak Kriya: Tratak Kriya is the most recommended Kriya beneficial for youth today. Tratak Kriya helps not only in improving memory retention and recall, but also helps to abate the side effects of constant exposure to social media.  Tratak Kriya helps to improve concentration and at the same time ensures improving the breathing pattern of the practitioner. This also helps in purification of our thoughts and Mind.
Yogic Sukhshm Vyayam
1. BUDHI TATHA DHRTI-SAKTI-VIKASAKA POSTURE:
Stand straight With your feet together, the body straight and the mouth closed, tilt your head back as far as it will go and keep the eyes wide open.
Sukshmavyayama: Concentrating on the crown of your head, inhale and exhale rapidly and vigorously through the nose with the bellows method. 25 times will suffice to begin with.
Benefits: This sukshmavyayama has proved to be beneficial for the growth of brain neurons. This Vyayam help the practitioner to align the sympathetic and parasympathetic nervous system.
2. SMARANA SAKTI VIKASAKA POSTURE: In stand position with your feet together, the body erect and the mouth in the normal position and the eyes must focus on a spot of 5 ft. in front of the toes.
Sukshmavyayama: Concentrate on the Brahmarandra, which is the Yogic name for the area just under the anterior fontanel and through the nose inhale and exhale vigorously (Bellows effect). 25 times to begin with. This is of special benefit to cases of mental fatigue.There is a marked improvement in memory. This exercise is useful for all those whose work causes mental strain and nervous exhaustion.
Benefits: This sukshmavyayam induces resilience in the practitioner, thus ensuring long working hours without fatigue. It is specially beneficial for scholars, Artists, Lawyers and Bureaucrats.
3. MEDHA SAKTI-VIKASAKA POSTURE : Stand straight with your feet together, eyes closed, back erect. Your chin should be lowered to rest on the sternal notch, at the centre of collar bone.
Sukshmavyayama: According to Yogic science, the centre of intellectual vigour is in the depression at the back of the neck. Concentrate on this with all the force you possess.Then start the bellows breathing exercise inhaling and exhaling with equal force. Start with doing 25 times for beginners.
Benefits: This helps in improving the memory and overall brilliance of the practitioner. The regular practice of this sukshmavyayam ensures the removal of Vaat, Pitta and kapha Doshas.
Yogasana
1 Tadasana: –
*Stand straight on the ground, bring your feet together.
*While inhaling deeply, raise your both arms.
*Keep your arms upward by interlocking your fingers and the palms facing the ceiling of the room.
*Feel the pressure of stretching from feet to hands fingers.
*Try to maintain this pose as long as you can with slow and deep breathing.
*Now come to the original position with deep breathing (exhale).
*You can perform the number of rounds as per your convenience with intermittent relaxation.
2.Trikonasana
*Stand with the feet one leg-length apart, knees should unbent.
*Turn your right foot completely to the outside and the left foot less than 45 degree to the inside, keeping the heels in the line with the hips.
*The arms are spread out to the sides, parallel to the ground, palms facing down, the trunk is extended as far as is comfortable to the right while arms remain parallel to the floor.
*Once the trunk is fully extended to the right, the right arm is dropped so that the right hand reaches the floor the front of the right foot, with the palm down if flexed.
*The left arm is extended vertically and the spine and trunk are gently twisted counterclockwise using the extended arms as a lever while the spine remains parallel to the ground.
*The arms are stretched away from one another and the head is turned to gazing at the left hand.
*Hold this position for 5 to 10 breaths then change side.
*Repeat the posture with left legs position.
3. Kati Chakrasana:
*Stand up straight with your feet shoulder width apart.
*Keep your spine erect keep the shoulders straight.
*Stretch your hands to the front of chest palms facing each other.
*Your hands should be in line with the shoulders and parallel to the floor.
*First inhale and then while exhaling twist from the waist to the right and look back over the right.
*Keep your breath out and stay in this position as long as possible.
*Inhale and slowly come back to the center.
*Exhale and twist from the waist to the left and look back over the left.
*Keep your breath out.
*Stay in this final posture as long as possible.
*In the twisted position if you want to stay for longer then you need slowly keep on breathing.
*This is the complete cycle of this posture.
*Practice can be repeated 5 to 10 times. 
4. Vrikshasana
*Stand tall and straight with arms by the side of your body.
*Bend your right knee and place the right foot high up on your left inner thigh. The sole of the foot should be placed flat and firmly near the root of the thigh.
*Make sure that your left leg is straight.
*Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaskar’ mudra. 
*Look straight ahead in front of you, at a distant object or closed eyes.
*Ensure that your spine is straight. Your entire body should be in line, like a stretched elastic band. Keep taking in long deep inhale exhale.
*With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.
*Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh.
5. Virabhadra 
*First get into the standing position keep your body straight. Keep a distance of 3-4 feet between legs.
*Breathe in and lift up your both hands. (Keep your hands parallel to the floor or ground) and turn your head to the right side.
*During breathing out gently turn your right feet at the angle of 90 degrees to the right side.
*Now gently bend your right knee little bit downward to the floor.
*Ensure that your right thigh ought to be parallel to the floor.
*Remain in this Pose for 60 seconds with normal breathing.Then breathe out and slowly down your hands and come to the standing position and breathe normally.
*After this attempt the same steps with your left leg by turning your head to the left side.
*Repeat this process for 3 to 5 times.
5. Vakrasana are:
*Sit with legs stretched, bend the right leg and pull it by your side till it rests beside your left knee.
*Place your right hand behind your back and left arm over the right knee, hold your right ankle.
*Push your right knee as far as possible and while exhaling twist your trunk to the right side. Take as much as support from your left arm.
*Now repeat the same steps with the left side.
6. Parvatasana
*Sit down on the floor in a cross legged position sukhasana (Easy pose) or Padmasana (lotus pose).
*Raise your hands from the side of shoulder and keep your palm in Namaskar mudra above the head, stretched upwards.
*Pull your torso in upward direction and stretch as much as you could.
*Hold this position for a little longer and breathe normally.
*Bring down your hands and keep them aside and stretch your legs in front of you and relax.
*Repeat the steps for 3 – 5 rounds.
7. Ushtrasana
*Kneel on the yoga mat and place your hands on the hips.
*Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
*As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
*Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
*Do not strain or flex your neck but keep it in a neutral position.
*Stay in this posture for a couple of breaths.
*Breathe out and slowly come back to the initial pose. And relax in shashankasana.
8. Shashankasana
*Sit in Vajrasana or the kneeling pose. Place your hands on the thighs and breathe in a relaxed manner.
*Raise both your hands above the head, palms facing forward. The arms should be in line with the shoulders.
*Slowly bend down and bring the hands forward, till the hands and forehead touched the ground. Exhale while you are bending forward.
*In the final position the forehead and hands rest on the ground.  Rest in this position for as long as you are comfortable. In the final position slow rhythmic and relaxed breathing can be done.
*Exhale slowly and come back to the starting position (kneeling pose).
*Repeat this process for 3 to 5 rounds depending on time and comfort.
9. Viprit Karni Mudra.
*Lie on the back. The arms are straight, beside the body.
*Inhaling bend the knees and raise the legs and buttocks.
*Bring the hands under the hips to support the buttocks. Elbows remain on the floor.
*Straighten the legs vertically upwards. Relax the muscles of the feet, legs and hips.
*Breathing normally, remain in this position as long as comfortable.
*Exhale, bend the knees towards the forehead, slowly lower the buttocks and legs, and return to the starting position.
10. Bhujangasana
*Lie down on the stomach by keeping your legs together.
*Put your palms besides your shoulder and the head should rest on the ground.
*With inhaling raise your head up to your navel region and try to see the roof.
*Maintain the position till 10 to 60 seconds with steadily inhaling and exhaling.
*Come to the original position slowly with deep exhalation.
*Repeat the process for 3 to 5 times.
11. Pawanmuktasana
*Lie flat on your back, ensuring that your feet are together, and your arms are placed beside your body.
*Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdomen. Interlock your finger around your legs as if you are hugging your knees.
*Rise your head from floor and touch your chin in between of knees.
*Hold the asana while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands on the knee, and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.
*Exhale and release the pose after you rock and roll from side to side about three to five times. Relax.
12. Shavasana (Corpse Pose)
*Lie flat on the floor.
*Close your eyes.
*Place your legs 1 feet apart. Make sure your legs relax completely.
*Your arms must be placed slightly apart, leaving your palms open and facing upwards.
*Now, slowly draw attention to every area of your body, starting from your toes. As you do this, breathe slowly, yet deeply, setting your body in a state of deep relaxation. Do not fall asleep in the process.
*Breathe slowly, yet deeply. This will impart complete relaxation. As you breathe in, your body will be energized, and as you breathe out, your body will calm down. Focus on yourself and your body, forgetting all other tasks.
*In about 10 to 12 minutes, when your body feels relaxed and refreshed, roll to left side, keeping your eyes closed. Stay in the position for a minute, until you sit up in Sukhasana.
*Take a few deep breaths and gain awareness of your surroundings before you open your eyes again.
Pranayam
1. Naadee Shodhan Pranayam (Alternate Nostril Breathing Technique)
*Sit comfortably with your spine erect and shoulders relaxed. Keep a gentle smile on your face.
*Place your left hand on the left knee, palms open to the sky or in Dhyaan Mudra (thumb and index finger gently touching at the tips).
*Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.
*Press your thumb down on the right nostril and breathe out gently through the left nostril.
*Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.
*Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadee Shodhan Pranayam. Continue inhaling and exhaling from alternate nostrils.
*Complete 10 rounds by alternately breathing through both the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force, noise of  inhale or exhale  and effort.
2 Sheetkari Pranayama:-
*Sit in any Meditative asana in which you are comfortable.
*Keep your eyes close and try to touch the tongue upward.
*Join the upper and lower row of teeth.
*Now open your lips and start inhaling with making the sound See-See.
*After inhaling close your lips and breathe out through nose.
*Repeat this at least 5 to 10 rounds.
3.  Bhramari Pranayama
(Bee breath): – 
*Sit on any other meditative Asana.
*Close your eyes and breathe deeply.
*Now close your ears lids or flaps with your index finger.
*Now concentrate your mind on the area between your eyebrows.
*Keep your mouth closed; inhale from both nostril breathe out slowly through your nose with making a humming sound of Hmmmm.
*Repeat this process for 5 to 10 times. Important thing is that while doing this Pranayama assume that you are being connected to all the positive energies of the universe.
To sum it up, it must be concluded like “All work and No play makes Jack a dull boy”. The magic of Yoga lies in doing and doing it regularly, religiously. But the word  of caution that comes with this package is that Yoga must be done under able guidance of a certified and learned Yoga Guru.
The author is expert in Hath Yoga Training and Yoga Therapy. Email. Yog.mentor@gmail.com
Views expressed are personal.