yoga for stress relief
5 yoga techniques for stress relief
yoga for stress relief : These days, yoga is in the mainstream media and shows some unrealistic expectations.
For example, our Instagram is full of pictures of beautiful young women who show illustrated models in different situations and attractive places.
While consuming this content tends to cultivate certain thoughts, did you know that the ancient practice of yoga goes far beyond fantasy physical situations?
The basic premise of yoga can actually be practiced anywhere, not by pulling the body hard, but by controlling simple breathing.
I always say in my classes that the fastest way to panic and panic attack is to take sharp, shallow breaths without focusing on your exhalation.
Even when you read this, you can experience the feeling.
Our breath is a gateway to practice, and it is also the most powerful form of our training, whether on Zillow or on anything.
In this section of Updatebody, we will discuss ways to reduce stress with yoga exercises.
Here are five ways you can reduce your anxiety and improve your posture by controlling your breathing and combining it with simple yoga techniques:
How does yoga help stress relief?
Make a list of your feelings, physique, mind and emotions:
Next, place one hand on your heart, place one hand on your abdomen, and exhale completely, counting from 5 to 1.
Inhale into your hand over your heart by counting 5, and exhale from counting 5 back. .
Inhale into the space between the palms of your hands for 5 seconds, and empty the air and open with the number 5 to 1.
Inhale into the palms of your hands on your abdomen for 5 seconds, exhale counting down from 5 seconds.
Now exhale with the number 7, inhale to your heart, to your ribs and lower abdomen, then exhale with the number 10.
Repeat this 10 times. Write how you felt afterwards.
Take a walk, take your steps to your breath:
Pay attention to the surrounding sounds and smells and the temperature on your skin. Find a steady pace and, if possible, take off your shoes to put your feet on the ground. The name is terrestrial and can be very powerful when you are anxious.
Sit or stand, get some sun.
Exhale when you place both hands on your head, and exhale when your hands are in the center line and the palms of your hands are in front of your heart.
Connect your hands in front of your heart space.
Exhale as you look up, and exhale when your hands are in the center of your xylothan.
Then pause, take a few breaths with your palms on your elbows.
Slow down your breath and repeat this 3-5 times.
Foot gesture on the wall:
For when your anxiety enters the legs or genitals, try to lift your legs off the wall, this is called Sanskrit viparita karani.
Find an empty wall and lie on the floor.
Raise your legs parallel to the wall, creating a 90-degree angle with your legs and abdomen.
Keep your shoulders under your torso, press your back against the ground, bring your palms up and breathe easily.
This situation can be done anywhere and is useful for everyone, especially after a long trip.
Finally, note what you consume!
Long screen time, loud music, caffeine + sugar, can help an anxious mind.
Focus on combining soothing things, relaxing baths, silent meditation, nature walks and more.
If you consume caffeine, try to reduce your consumption.
If sugar is an important part of your diet, try sweets with a low glycemic index (such as coconut sugar or whole fruit).
The best yoga exercises to reduce stress and anxiety
- Standing Mountain Gesture (Tadasana):
As the name implies, the standing mountain (Tadasana) is a gesture for panic attacks and fear.
Wherever I am, I stop what I am doing, I take my gesture and I breathe.
This phenomenon is an antidote to fear, a ground supporter even in the most difficult times.
Find a comfortable standing position on your yoga mat.
Separate your legs parallel to your hips.
Lift and open the toes, pressing through the base of the big toe, little finger and center of the heel.
Raise your knees, be careful not to lock your knees, as locking can cause anxiety.
Find the right gesture by pushing down on the heel to reach the crown of the head toward the ceiling.
As you press your foot, you feel your head rise, and the length of your spine increases.
Palm forward, with your arms outstretched.
Take a deep breath through your nose and exhale through your mouth.
Repeat this inhale and exhale.
Then gently close your mouth and focus to inhale and exhale through your nose.
If you like, close your eyes.
Focus on your breathing.
You can stay in this position for as long as you need, let it feel tall, stable and safe, just like a mountain.
- Tree Gesture (vrikshasana):
Look down and make sure both feet are still pointing forward and the pelvis is fully open.
Your feet should be parallel to the rails.
Choose which foot to start with.
Take your feet off the ground, bringing your bent legs to your calves and thighs.
Do not place the sole of your foot on your knee.
Your knees are expensive and can be dangerous!
When I am suffering from anxiety, I like to put my hands on the center of my heart and place one palm on top of my heart.
Take deep breaths.
Everything is fine.
Repeat on the other side.
Although Anxiety You may think you are flying in the wind with the feeling of anxiety, but remember that you are as strong as a tree.
Your roots are deep.
Even if the wind whips and twists your branches around, you can stay with your roots even in the most difficult times.
- Cats and cows with the breath of lions:
Shape your arms and knees into a table.
Be sure to spread your arms, shoulders, and legs apart.
With the tail through the nose, pull the shoulder blades to your waist to rotate the spine and look up.
Now exhale, flatten the bones of your lower back and round your back, exhale through your mouth, stick your tongue out for a long time and look at the tip of your nose.
The tail is always through the nose and has a gentle bending of the back and is exhaled through the mouth with the tongue out and looking at the tip of the nose.
Do not worry if you feel laughter, in fact, a small laugh can help relieve an anxious mood!
I love this gesture when I feel scared. I take a deep breath and look up and try to collect all the feelings of discomfort and worry and then throw everything away by sticking out my tongue, exhaling and focusing on the tip of my nose.
This breathable and easy combination always works for me.
If I can not get to the yoga mat to practice, I go to the bathroom to do this movement and do this gesture in the bathroom. Breathe in and let the fear out of you.
Repeat whenever you like.
- Child gesture (Balasana):
This gesture can help the back to relax and breathe.
For some reason this is called a baby gesture because it allows us to relax, it allows us to completely shift the feeling of anxiety to a sense of safety.
Mix your legs together and bend your knees.
If your forehead does not reach the ground easily, reach the ground with the help of blocks, blankets or pillows.
Likewise, if your thighs do not reach the heel easily, place a blanket behind your knees.
Lower your arms so that your palms are facing the heel.
The most important thing is to let this gesture help you in times of anxiety, by pressing your forehead against your zillow.
Let your third eye really press on the zillow and slightly down, so that your skin goes towards the nose.
Breathe in the space between the eyebrows.
When I’m worried, I often stand for five, ten, or even fifteen minutes!
- Squat Yoga (Malasana):
Spread your legs apart.
Gradually bend your knees as far apart as you can and squat.
It is ideal to put your arms inside your knees.
No problem if your legs get up.
If the back of your foot is comfortable, you can widen your squat, or you can use a towel, blanket or mattress under your heel to help.
If you place your arms inside your knees, squeeze your hands together and use your arms to gently open your thighs and buttocks.
(Be careful not to squeeze the knees.) Keep doing this as long as you are comfortable, but aim for at least three to five breaths.
Push your deep breath into the pelvis with your heel facing the ground.
Feel the energy of the earth that has risen to meet you.
As you do this, gently apply pressure to your heel to perform a mental mountain gesture to complete the gesture.