STUDENT YOGA

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Can YOGA help perform better in GATE exam?

1 GATE in Architecture & Planning includes Five Years B. Arch. syllabus along with 15% marks for aptitude. An aspirant needs a composed mind and perseverance to cover most of the syllabus. This is where yoga may find a place. If you make a habit of doing yoga every day for better performance in GATE, it essentially gives you daily a gentle reminder to study for GATE on a daily basis covering the syllabus bit by bit. It is found that preparing for an exam daily or on a regular basis yields better result than bulk study a week before the exam.

2 Help from yoga does not end here. When you are few weeks away from GATE or any other exam, stress level my upscale. A number of studies have shown that yoga may help reduce stress and anxiety. Yoga can enhance your mood and overall sense of well-being.

3 In the examination hall also, you may find better concentration because of yoga practice that would eventually help you budget your time efficiently and work faster. Might help in reducing error in solving numerical questions. It is found that some aspirants are not able to perform well even after preparing for good enough. For them, Yoga could be a welcome try!

4 Students prepare for the best performance in exams but are rarely ready for the worst. If unfortunately, that scenario arises, your habit of yoga may come as a rescue or you may console a colleague. Yoga offers physical and mental health benefits for people of all ages. Yoga might also help you manage your symptoms of depression and anxiety that are due to difficult situations.

GATE ARCHITECTURE recommends Yoga

So, we think, Yoga can be helpful! However, it is quite possible that it may not work for you. You should give it a try  for a week and if it works for you, go for it. We call it the Student Yoga. We have tailored it for GATE AR students with a 3-minute yoga practice of Pranayama.

The 3 minutes Student Yoga

First 1 minute: Bahya Pranayama (Breathing in ratio 1 : 2 : 3 :: breath in 4 sec : breath out 8 sec : hold for 12 sec)
Next 1 minute: Nadi Shodhan Pranayama (Alternate Nostril Breathing)
Last 1 minute: Kapal Bhati Pranayama (Deep inhale, Forceful exhale)

  1. Bahya Pranayama

Sit in the Padmasana (lotus pose) or in any comfortable posture. Your spine should be erect. Bahya Pranayama is one of the vital respiration exercises in which you have to forcibly breathe in (inhale), breathe out and then hold the breath (retention).  1:2:3 is the ratio of the sequence.

  1. Nadi Shodhan Pranayama (Alternate Nostril Breathing)

Inhale through your left nostril. While inhaling, close your right nostril with your right thumb.
When you feel your lungs are full of breathed air, close the left nostril by the ring and middle finger. The right nostril should also be closed. Hold the breath for 15 sec or as much as you can. Then exhale by opening the right nostril. After the exhale, hold your breath (retention) for 15 sec or as long as you can. Repeat the same sequence through the right nostril.

  1. Kapalbhati Pranayama
  • Inhale deeply through both nostrils, expand the chest.
  • Expel the breath with forceful contractions of the abdominal muscles and relax.
  • Do not strain.
  • Continue active/forceful exhalation and passive inhalation.
  • Complete 30 rapid breaths, then take a deep breath and exhale slowly.
  • This is one round of Kapalabhati.
  • Each round shall be followed by deep breathing.

Forceful exhalation by contracting the abdominal muscles, without any undue movements in the chest and shoulder region. Inhalation should be passive throughout the practice.

Disclaimer: Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Yoga teacher.

References & suggestive readings:

National Institutes of Health

Hopkins Medicine

Mayo Clinic

Decathlon

Sarvyoga

Vikaspedia

Art of Living

Benefits of yoga for students:

Dr. Health Benefits

JBCN School

The Asian School

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