Fitness

10 Easy and Effective Yoga Poses for Stress Relief

In today’s fast-paced world, stress has become a constant companion for many. Whether it’s work pressure, personal responsibilities, or digital overload, stress can take a toll on both mental and physical health. While there are several ways to manage stress, yoga remains one of the most effective natural solutions. Practising yoga not only relaxes the body but also calms the mind, helping to alleviate stress and anxiety. Hashtag magazine explores ten easy and effective yoga poses that can help you unwind, relax, and rejuvenate.

1. Child’s Pose (Balasana)

Child’s Pose is a grounding posture that stretches the back, hips, and shoulders while promoting relaxation.

How to Do It: Kneel on the floor, bring your big toes together, and sit on your heels. Stretch your arms forward and rest your forehead on the mat.
Benefits: Relieves tension in the lower back and shoulders, calms the nervous system, and promotes deep breathing.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

This gentle flow between two poses helps in releasing tension from the spine and improving posture.

How to Do It: Start in a tabletop position with hands and knees on the mat. Inhale and arch your back, lifting your head (Cow Pose). Exhale, round your back, and tuck your chin (Cat Pose). Repeat slowly.
Benefits: Enhances spinal flexibility, relieves stress, and improves breathing awareness.

3. Standing Forward Bend (Uttanasana)

This pose allows gravity to work its magic in relaxing the body and mind.

How to Do It: Stand tall, hinge at the hips, and slowly fold forward, letting your arms dangle toward the floor.
Benefits: Releases tension in the neck and back, increases blood circulation, and calms the mind.

4. Legs Up the Wall (Viparita Karani)

A restorative pose that helps improve circulation and reduce stress.

How to Do It: Lie on your back and extend your legs up against a wall. Keep your arms relaxed at your sides.
Benefits: Reduces fatigue, relieves tension, and promotes relaxation.

5. Seated Forward Bend (Paschimottanasana)

A deep stretch that helps in calming the nervous system.

How to Do It: Sit with legs extended forward, hinge at the hips, and reach for your toes.
Benefits: Stretches the spine, improves digestion, and soothes the mind.

6. Bridge Pose (Setu Bandhasana)

This gentle backbend helps release stress and opens up the chest.

How to Do It: Lie on your back, bend your knees, and place your feet hip-width apart. Lift your hips toward the ceiling.
Benefits: Relieves anxiety, strengthens the back, and promotes a sense of well-being.

7. Butterfly Pose (Baddha Konasana)

A great pose to relieve tension and improve flexibility.

How to Do It: Sit with your feet together, knees bent out to the sides, and gently press the knees toward the floor.
Benefits: Opens the hips, calms the nervous system, and promotes relaxation.

8. Supine Twist (Supta Matsyendrasana)

A gentle spinal twist that helps in releasing tension and improving digestion.

How to Do It: Lie on your back, bring your knees to your chest, and drop them to one side while keeping your shoulders on the ground.
Benefits: Relieves lower back pain, detoxifies the body, and calms the mind.

9. Corpse Pose (Savasana)

The ultimate relaxation pose that integrates all the benefits of yoga.

How to Do It: Lie flat on your back with arms relaxed at your sides and breathe deeply.
Benefits: Reduces stress, promotes deep relaxation, and restores energy.

10. Alternate Nostril Breathing (Nadi Shodhana)

Though not a physical pose, this breathing technique is excellent for stress relief.

How to Do It: Sit comfortably and use your thumb to close one nostril while breathing through the other. Alternate sides.
Benefits: Balances the nervous system, reduces anxiety, and enhances mental clarity.

Conclusion

Incorporating these simple yoga poses into your daily routine can significantly reduce stress and improve overall well-being. Whether you practice for a few minutes or dedicate a full session, the key is consistency. Yoga is not just about physical flexibility; it is a path to inner peace, mindfulness, and a healthier life. So, take a deep breath, unroll your mat, and embrace the calming power of yoga.

April 3, 2025

fitness, Yoga

From Law to Wellness: Sohrab Khushrushahi’s Journey to Building India’s Cleanest Nutrition Brand

In an exclusive interview with SINDURI VUPPALA, SOHFIT founder and celebrity fitness coach Sohrab Khushrushahi opens up about his evolution from law to fitness and now to clean-label performance nutrition with The Func Lab. Co-founded with Sahil Kukreja and Tashya Davar, The Func Lab is cutting through industry noise with science backed, transparent products built for real people. From coaching stars like Alia Bhatt and Mira Kapoor to formulating no-fluff supplements, Sohrab’s mission remains the same: help people feel stronger, move better, and live well. From law to fitness and now nutrition: what inspired this pivot to launching The Func Lab? Honestly, I’ve never seen it as a pivot. For me, it’s been an evolution. I started in law because it was the “safe” thing to do. But over time, I realized it didn’t light me up. Fitness came in as something that felt real and meaningful. When I started SOHFIT, it was never about six-packs it was about helping people move better, feel stronger, and live fuller lives. The Func Lab is just a continuation of that mission. I saw firsthand how many people were doing the training, showing up, but still not recovering well or getting results because their nutrition was broken. There was a lot of confusion and even more compromise in the supplement space. I knew we could do better. So, we built it. How did your experience building SOHFIT inform your approach to creating a product-based wellness brand? SOHFIT taught me that people don’t want to be complicated. They want guidance they can trust, routines that work, and things that actually make them feel good. That mindset shaped everything about The Func Lab. Instead of chasing trends, we asked: “What does the average person actually need to support a sustainable fitness lifestyle?” The answer was

Fitness

Yoga vs. Pilates: What Works Better for the Digital-Age Spine?

Introduction: We live in an era of screens. From remote work to binge-watching, our spines are silently bearing the burden of our digital lives. Neck stiffness, back pain, poor posture, and compressed discs are now common across all age groups. But amidst this modern-day strain, two movement systems Yoga and Pilates are gaining ground as effective solutions. So, what works best for your digital-age spine? Hashtag magazine gives you an overview… The Digital Spine Problem Text neck. Rounded shoulders. Slouched lower back. The prolonged hours we spend hunched over devices disrupt the natural curvature of the spine. This leads to muscle imbalances, reduced flexibility, chronic tension, and even nerve compression over time. What we need today is more than just exercise; we need restorative movement, spinal alignment, and deep core engagement. Yoga: Flexibility Meets Awareness What It Does for Your Spine: Improves posture through poses like Tadasana, Bhujangasana (cobra), and downward dog Increases spinal flexibility and length through stretches and backbends Encourages mindful movement and body awareness, helping you notice slouching and misalignment in daily life Breathwork (pranayama) and meditation reduce stress, which often causes physical tension in the neck and shoulders What to Watch Out For: Without proper guidance, deep backbends or twists may aggravate pre-existing disc issues Some styles (like power yoga) may not focus enough on core strength, which is key to spinal support Pilates: Core-Centric Control What It Does for Your Spine: Strengthens the deep core muscles (transversus abdominis, pelvic floor) that stabilise the spine Focuses on neutral spine alignment crucial for those who sit for hours Builds muscle endurance and control around the lumbar and thoracic spine Gentle, low-impact, and highly structured ideal for those with back pain, disc issues, or postural strain What to Watch Out For: May feel repetitive or mechanical for those

Fitness

Vipassana Meditation: The Path to Inner Clarity and Peace

Introduction: In today’s fast-paced, hyper-connected world, true silence and stillness have become rare luxuries. But centuries ago, a powerful method of self-transformation was discovered, one that involves no rituals, no chanting, and no belief systems. This is Vipassana, one of the most ancient meditation techniques in India, rediscovered and popularised by S.N. Goenka. It is not just a practice but a deep mental training designed to purify the mind and reveal the nature of reality. Hashtag Magazine gives you a lowdown… What is Vipassana? Vipassana means “to see things as they really are.”It is a form of insight meditation that involves observing your thoughts, bodily sensations, and breath, without reaction or judgment. Practitioners learn to watch their inner experiences with equanimity, breaking the automatic cycle of craving and aversion that leads to suffering. Vipassana is traditionally taught in 10-day silent residential courses, offered in centres worldwide, free of charge. Core Principles of Vipassana Anicca (Impermanence): Everything is constantly changing. Dukkha (Suffering): Clinging to impermanent things causes suffering. Anatta (Non-self): There is no permanent “I” or ego. By deeply observing these truths within one’s own body and mind, one begins to detach from emotional reactivity and experience lasting peace. Benefits of Vipassana Meditation 1. Mental Clarity & Focus Vipassana sharpens awareness and reduces mental noise, allowing practitioners to stay focused and present. 2. Emotional Balance Regular practice helps you respond to challenges calmly rather than react impulsively. This emotional intelligence benefits relationships and daily decision-making. 3. Stress & Anxiety Reduction By observing sensations instead of resisting them, Vipassana breaks the cycle of stress and fear. Many report deep inner calm after courses. 4. Deep Self-Awareness You develop profound insight into your own patterns thoughts, habits, and emotions helping you understand and ultimately transform them. 5. Increased Compassion & Patience As the

Fitness

Top Fitness Snacks That Fuel Without the Guilt

In today’s fast-paced world, we often find ourselves reaching for convenient snacks that are quick but not necessarily healthy. However, snacking doesn’t have to be detrimental to your fitness goals. The right snacks can provide essential nutrients, promote recovery, and keep you energised throughout the day. The key is choosing nutrient-dense foods that fuel your body, improve performance, and satisfy your cravings without the guilt. Hashtag Magazine covers some of the best fitness snacks, their benefits, and a delicious recipe to try! Benefits of Fitness Snacks Top Fitness Snacks That Fuel Without the Guilt Protein-Packed Snacks Fiber + Complex Carb Combos Low-Calorie, High-Nutrient Options On-the-Go Clean Snacks Post-Workout Refueling Ideas Conclusion Healthy snacks are an essential part of any fitness routine. They not only curb hunger but also fuel your workouts and promote recovery. By choosing snacks that are rich in protein, healthy fats, and fiber, you’re giving your body the nutrients it needs to perform at its best. From Greek yogurt with berries to homemade protein bites, the options are endless. The best part? These snacks won’t leave you feeling guilty. They’re designed to nourish your body while satisfying your taste buds — all without the unnecessary additives and empty calories of processed snacks. Make these snacks a part of your routine, and feel the difference in your energy levels, performance, and overall well-being!