How to stress realease with yoga ?
A description of the formation to relieve
stress yoga
. Yoga is one of the tools available to modern man for a busy lifestyle much easier to manage.
If you are a student, professional, or even a child, stress likely to be part of your life in one place along the line. We live in a time of worry and concern. Sad situation found its way into, emotional mind and body. Before we knew, we stress victims of mental, physical and / or emotional.
Yoga focuses on breathing muscles combine physical growth. That is about to release negative energy and replacing it with positive energy. Not only
yoga
ease and rest your tired muscles, but also revitalize the body and soul. This gives the body how to handle every stress day.
Note that while some of these exercises correspond to yoga never practiced before, others are advanced. As they say, do not try unless yoga postures practiced before, or without the help of instructors yoga. It is also a good idea to consult with your doctor before trying one of the training.
1. Mountain (Tadasana)
Tadasana is a good attitude to start every yoga session. This is also the starting position of all standing practice.
Expect your feet a few inches apart, arms at your side and see before you. Inhale and exhale deeply. Be aware of your body.
Move your awareness from the feet to the, knee ankle and foot. Is a straight and strong. Tuck your buttocks to the spine straight. Abdomen should not bulge or curve, but directly to the spine. Focus on this area for a while.
Move your awareness up. Relax your shoulders. Their roles back and down until they are totally relaxed and straight. Let your arms hang at your sides, palms facing in stretching the neck and point the crown of his head on the ceiling. Imagine a string attached to the crown of his head on the ceiling. Continue to look forward.
You are now in a position tadasana. Breathe deeply for a while. How do you release your stress of the day, while sipping a new strength and energy. Be aware of every muscle in your body. This exercise helps you focus on your body and your needs.
2. Neck and shoulder stretches
Some of the tension building in the neck and shoulders. The following will help you release tension in this area. Wait tadasana position. Take a deep breath. As you exhale slowly tilt your head to the left, get your ears to your shoulders. Do not move the shoulder at all. Focus on the feeling of stretching the neck. Inhale and lift your head.
Breath and repeat on other side. You can do this as much as you think necessary. Several times to begin with is six.
After this exercise, lower your chin toward your chest as you exhale. Inhale and lift your head. Do this three times. Then exhale and tilt your head back. Be careful not to strain your neck here. Only go as far as comfortable. After three of them returned to the upright position. You are now ready to give a strained shoulder.
Rotate your shoulder gently with the retreat. Describe a small circle with your shoulders. Nearly five rotation should be sufficient. Now turn to five times more advanced.
Neck and shoulder exercises are good to ease the tension that had accumulated while sitting in the same position (on the computer, for example) for a period of time. So if you’re at work will take several days to conduct training. You will be amazed how much better you feel.
3. Expansion of its backbone
Tensions build bone while sitting for long. Wait tadasana position. Inhale deeply while raising his hand to his head. Keep your arms straight while doing so. Lift them until they are parallel, finger tips grow from the ceiling. Now hold your fingers so they form a bridge over his head. With your palms facing the ceiling, which extends upward as you exhale. Her feet remain flat on the floor. Once you are finished growing, inhale and lower arm.
Tadasana still standing, inspire and lift your right arm above his head. His arms were kept straight faces and palms of the fingers stretching toward the ceiling. Keep your hips forward and your feet flat on the left arm which caused long. Located on three occasions. When you breathe when you stretch and relax. Back to tadasana exhale. Breathing and repeat for other side.
4. Back spreads.
Note: It is important not to make a date without consulting a doctor, coach yoga or both. Stop immediately if you feel uncomfortable at all.
Stretching provide energy, while relieving tension. X0y0z For each session, make an equivalent return and expand in the future. This will balance the flow and circulation of energy in your body and allow all the muscles stretch and relax amoutns equivalent.
Wait tadasana position. Cross your arms behind you and hold each elbow to the opposite side. Inhale and slowly push your hips back as expected head and shoulders. Keep the throat open staring at the ceiling while stretching. Your weight should be on your heels. Exhale and return to tadasana.
4.1 Bridge (One bhandasana)
Mild exercise strecth stomach and thighs. Lie on your back with knees bent and feet flat on the floor. Bring your heels close to buttocks as possible. Support your back with your hands, breathe deeply and lift your back and thighs until your weight is supported by the shoulders and legs. Abdomen and thigh should form a straight line. Once you feel comfortable with the pose, inhale and exhale regularly. Remove your hands from behind and rest your palms on the floor.
For more stretching, body lean on each side, breathing deeply and exhale while returning to its original position. First let’s take a minute to stretch. Once completed, once again the support of the spine and slowly lower your back on the floor exhale.
4.2 Wheel (Chakra)
Chakra is an advanced version of One bhandasana (bridge). Do not try this until you feel very comfortable with the One bhandasana.
They began as a bridge. Lie down with feet flat on the floor and knees bent. Place your palms on either side of the head. You fingertips point at their feet. To achieve equalization weight, lift your buttocks a little and feel the support of the feet and hands. Inhale and lift your torso until your back is fully arched. Meter head and face the wall behind you. Breathe easy. Do not stay in position for a long time.
When you’re ready to go down, breathe, and lifted his head slowly, so you stare at the ceiling. Exhale and slowly bend your elbows and knees, while gently relaxing the spine. Do not crash to the ground and injured. Retain control at all times.
In addition to energy, it helps the efficiency of digestion and toning the abdomen. Therefore, it is a good exercise for those trying to lose weight. Wheels are also a significant increase in flexibility.
4.3 Fish (matsyasana)
Matsyasana This reduces tension in the neck and shoulders, increase circulation, stimulate the brain and increases lung capacity.
Lie on your back with your palms on your side. Legs and feet together. Leaning on your elbows, but keep your arms and hands in the soil. Breathing in, lift your body and arching her back. Stocks remain in the soil. Respiratory and tilt your head back over his head resting on the ground. Continue to use the support of the elbow, while the weight is distributed evenly between the crown of the head and buttocks.
Breathe regularly. When you feel comfortable, lift your arm on the floor and put them together in front of his chest as if praying. Close your eyes and remain in position for a while. Breathe regularly and clean feel every breath you. Leave it as it is to: replace the elbow on the floor, lift your head, and gently extend your bones to the ground again.
5. Extend forward
Continue to stretch the body and mind calm. Therefore, it is best done at the end of the workout or a busy day.
To expand the base to the front, standing in the position tadasana. Cross your arms back behind the main stretch. Hold each elbow to the opposite side. Breathe slowly and bend your hips. Be sure to keep your spine and legs straight. Only two hips. Do this until your body is parallel to the ground. Hold for several breaths when you feel yourself relax. Back to when inhaled tadasana
5.1 The curve forward (Paschimotanasana)
This exercise requires the flexibility to implement fully. It extends as now will allow your body. After you have trouble bending your back, stop exercising.
Sit on the floor with your back straight and legs stretched in front of you. Inhale and raise your arms above your head. Keeping the arms and chest in a straight line, curve your hips as you breathe. When he leaned forward as possible, lower your hands to your feet and put them as far as possible in the future. Continue to grow forward as you breathe regularly. Remember that your back should remain straight.
The goal is to touch the knees with the forehead, but not too ambitious on the first try. Inhale, lift your hands and your body upright, breathe and let your hands back into position.
5.2 dog walking
Dog tone length, ankle and strengthen the back and spreads to the shoulders. Hold in your hands and knees with your back straight. With your feet flat on the floor, and the other where they are, lift your buttocks toward the ceiling as you exhale. Wait in the fingers first and then lower your heels as you can, keeping your legs straight. Arm and back should also form a straight line. His head hung to align your neck with your hands. Hold for several breaths – as long as comfortable.
To download, inspire and bend your knees. Point your fingers backward, resting on top of your feet on the ground. Sit on your heels, and parts of her body her thigs. Stretch your arms in front of you and all her forehead on the ground. Stay in a comfortable position for a while. This is the initial position of rabbits.
5.3 rabbit
When you are on the ground in a resting position after the stretch of a dog, bring your hand near the head and rested his elbows on the floor with your arms and hands flat. Conscious breathing from the diaphragm. Feel the breathing stale air and fresh air, clean entry
After several breaths, lift your torso to your thighs and sit up straight. Her butt is still on your heels. Keep your hands on the floor and arms straight. Again to breathe deeply from your diaphragm for a few breaths.
Now fold. Lift the top of the heel and bend your elbows. Bent and the rest of the crown of his head on the floor. Again to breathe deeply, concentrating on the stale air is replaced with fresh air. When finished, slowly return to a sitting position. Remain so for a while and relax before continuing.
Outstanding are the lungs a good workout rabbits, while both relaxing and cleansing. Mind busy concentrating on your breathing, so they are freed from the daily worries and thoughts stressful.
6. Balance postures: Tree (vrksasasana)
Balance postures improve concentration, while at the same time it takes your mind from everyday stress. The mind is occupied and focused on posture and balance.
Vrksasasana is a classic meditation pose. Start by standing tadasana. Focusing on the left leg. Lift right leg slightly and be familiar with his weight on his left foot. Bend your right knee and place your right foot to left thigh. Do not try to point the knee at a right angle at all. We will designate a convenient place. Put your right foot as high on his left thigh that feels comfortable.
For starters, it’s a good idea to keep the rear seats to build up the balance. The focus of his gaze to the next point also helps to balance. When ready, slowly bring your hands together in front of chest as if in prayer.
When you get used to the position, you can raise your hand, still together in prayer position above head. This is the final ‘tree’ position. Imagine yourself as a tree with roots growing in soil. This both helps to balance and establish a connection to the land that recharges the energy lost during the day.
7. Upside
Shoulders and head of the taxi had been invested yoga more prominent position. They are very relaxing and tiring work on your feet all day. However, this position is not suitable for pregnant women, menstruating, or anyone with back problems, neck and shoulders. In addition, a very advanced position and really should not be done without the help of an instructor, unless you have experience of at least six months. This is a good idea to get medical advice before investing any means.
The world is a very stress inductor area. This is a fun way is there to fight stresses and strains of normal day. Yoga does not ask us to change our lifestyles. This gives us the tools to cope with life to live in the modern world.
If all else fails, lay back, close your eyes, visualize a relaxing scene and sleep.
