yoga-for-stress-management

Yoga for stress management

Stress is omnipresent in our daily lives, whether we are upset or unexpected and need to deal with it urgently. Are you looking for a natural remedy to combat this modern-day scourge? Try yoga to relieve stress or anxiety. This discipline with many benefits is accessible to everyone, regardless of your physical condition. Sun salutation, breathing exercises, meditation and stretching, here is a list of easy postures to practice during a yoga session at home. Rediscover a sense of well-being both physically and mentally with these yoga exercises to do at home and even at the office!

 

A COMPLETE YOGA POSTURE TO GET THE DAY OFF TO A GOOD START

To start the day on a Zen note, the Sun Salutation (or Surya Namaskar in Sanskrit) is the ideal posture. Coming from traditional yoga (Hatha yoga), it consists of a series of postures (or asanas) that will stretch all the muscles, increase breathing capacity and participate in the relaxation of the whole body. It is the perfect morning yoga posture to release tension and recharge your energy!

Start by exhaling, hands together. Inhale deeply and then stretch the body up and back, keeping arms and legs straight. Exhale while leaning forward. Your head touches your knees and your hands are on either side of your feet. Then inhale, stretching your right leg backwards. Keep your knee on the floor and chin up. Form a straight line with your body, then exhale with your knees, chest and forehead on the floor. Keep your pelvis on the floor and inhale while straightening your head and chest. Exhale while lifting the pelvis. Inhale by moving your right leg forward. Your foot should be in line with your hands. The left knee remains on the ground and the chin is raised. Exhale while moving your left foot forward at the level of your right foot. Your head touches your knees. Inhale deeply one last time while stretching backwards, then exhale while placing your arms along your body.

This standing posture improves blood circulation by working your arms and legs. All ligaments are stretched during this sequence. Even better: this postural exercise helps reduce abdominal fat! To regain flexibility and dynamism, start each session with a greeting. Like the yogis who practice it every day, you will quickly feel the benefits on body and mind.

 

A YOGA EXERCISE TO DE-STRESS DURING THE DAY

Sitting in a seated position throughout the day tires the body, but also the mind. Tension builds up mainly in the neck and back. The good news is that some postures can be practiced anywhere without a yoga mat. To recharge batteries and relieve stress at the office, stretch your arms out one after the other, keeping your feet anchored to the floor. While stretching your arms out, bend over to grab the back of your desk chair. Gradually, your lower back muscles will relax. Continue the posture by bringing your head between your legs to relax your spine and stretch your leg muscles. During this exercise, don't forget to breathe deeply to promote relaxation.

 

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BREATHING EXERCISES TO LET GO

You are at the end of your rope, your sensitivity is raw and all your muscles are contracted? To regain calm and serenity after a stressful day, opt for yoga exercises centered on breathing.

SAVÂSANA : Ideal to relax, this posture allows you to take a step back from the daily worries. It is ideally practiced at the end of the day. Lie down on your yoga mat, close your eyes and stay still with your arms slightly apart along your body and palms facing the ceiling. Don't hesitate to place a blanket on your legs for total relief. Concentrate on your breathing and think about pleasant memories, for at least 5 minutes, lulled by soft music. By entering yoga relaxation in the Youtube search engine, you will find guided meditation exercises.

THE SETU BANDHÂSANA : This more tonic posture works the flexibility of the spine, while gently. It will also promote circulation, thus participating in cellular rejuvenation. Lie on your back and raise your pelvis while keeping your feet on the ground. To support the weight of your body, place your hands under your lumbar vertebrae. In this position, breathe deeply a dozen times before resting the pelvis on the floor, very slowly, vertebra by vertebra. Repeat the exercise several times.

THE POSITION OF THE CHILD : This beginner's yoga posture is really very simple to perform in order to regain absolute calm and refocus on oneself. Kneel down and put your buttocks on your heels. Put your head on the ground and extend your arms far in front of you, in a progressive manner. This position is also beneficial for digestion, which is often disrupted in cases of permanent stress. It relaxes the entire back, neck and shoulders.

 

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WHEN TO PRACTICE YOGA?

To feel the benefits of yoga and regain your vital energy in a sustainable way, the ideal is to opt for a regular practice, if possible once a week. Alternate a series of static postures with a dynamic sequence to stretch and relax muscles and ligaments throughout the body.

If you don't have the time to attend OLY Be group or small group classes, yoga at home is an excellent alternative to help you regain long-term calm and serenity. You can also call upon a yoga teacher to guide you during the first exercises. You can also find online yoga classes on channels such as Youtube or on the Yoga Connect website. Standing postures, relaxation, meditation or mindfulness exercises, after a few rehearsals, you will be able to perform them easily and select the ones that best suit your needs.

 

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