Yoga Marma For Mental Stress

Oct 11th, 2017

Modern life is full of hassles, deadlines, frustrations, and demands. For many people, stress is so common that it has become a way of life. Stress isn’t always bad. In small doses, it can help us perform under pressure and motivate us to do our best. But when we’re constantly running in an emergency mode, our mind and body pay the price.We can protect ourselves by recognising the signs and symptoms of stress and taking steps to reduce its harmful effects. Through Marma Sastra, we can deal with stress effectively.

The marma points where we need to concentrate are stress muscles, which are also known as the sleep muscles. They are at the backside of the neck, below the occipital bone (Krikarthika Marma).

When we go to a spa, we will notice masseurs generally massage the backside of the head to make us more relaxed. Temple (Sankha) and the point between the eyebrows (Sthapani) are effective points for stress release. These are the points that regulate prana. Hridhya marma is situated at the midsternum of the heart. That is where we usually wear gems or rudhraksha pendent to help “cool down” the heart.

Twisting poses are the best to balance both sides of the body. Poses include ardha matsyendra, which acts on the sleep muscles and chakrasana (bridge pose) as an alternative which also works on the sleep muscles. These asanas can work on the marma points to alleviate stress.

Ardha Matsyendrasana

In this pose, there is a strong twist on the spine and abdomen.

1. The right arm is pressed against the left knee and the left arm is wrapped behind the back, leading to an increased twist on the body.
2. The chest is open and the spine is erect. One side of the abdomen is compressed and the other side is stretched.
3. The right leg and knee remains on the floor.
4. Bring the left knee should be close to the right armpit and turn the neck to the back side.
5. Inhale and exhaling turn the neck back to face the front.
6. Release the hands and place them to side of the right knee.
7. Straighten the right leg.
8. Straighten the both legs and return to sitting position.
9. Practice the same on the opposite side.

Anatomical focus
Spine; hips; abdomen; chest and arms


1. Lie down flat on the floor in shavaasana.
2. Bend your both legs, open and spread them apart to end of the mat.
3. Now raise the hips to arch the back to the bridge pose (Setubandha Asana).
4. Now place the hands to next the ears.
5. Raise the hips and Lower back to create an arch in the back.
6. Stay here in this position for two minutes.
7. Slowly bend your knees and rest your spine completely on the floor.
8. Now spread your hands and legs on the floor and rest yourself completely on the floor.

Anatomical Focus
Spinal column and the muscles attached to the vertebrae; muscles on the upper part of the abdomen; thighs; and calves.

Asana Journal

Leave a Reply

Share This Story, Choose Your Platform!