Use Yoga for Stress Reduction
To reduce stress with yoga, it is better to do its exercises at least three times a week. The right time for each exercise is 20 minutes. In addition to reducing stress, yoga exercises also play a role in achieving a better level of self-care, and by adding them to other daily activities, beneficial results can be achieved.
Another positive thing about these exercises is the possibility of combining them as desired. Even if you don’t have enough time to complete the exercises, spending 10-15 minutes is still fruitful. This short break between daily activities helps you get energy to do the remaining tasks better.
In the program of proper exercises to reduce stress with yoga that we discuss in this article, there are two exercises that are of key importance; These are known as “Sun Salutations A and B” and are ideal for warming up the body before proceeding with the rest of the exercises. Not only for yoga exercises, when you plan to run or walk, you can use these exercises to warm up.
Keep in mind that each exercise consists of a number of movements and we must do them consecutively without interruption. Some days, along with these exercises, we use other yoga movements for balance and relaxation.
First, we will mention the details of our suggested time schedule, and then we will explain separately how to do the appropriate movements and exercises to reduce stress with yoga. Of course, this program is only our suggestion. If you see fit, you can change it based on your free time or how you feel during any particular day.
31-day program to reduce stress with yoga
First day: salutation to the sun A (salam to the sun has two separate modes, which are “A” and “B” respectively; in the next part of the article, we will explain how to do each one separately);
Second day: Salutation to the sun A+B;
Third day: rest;
The fourth day: Salutation to the sun A + relaxation;
Fifth day: Salutation to the sun A + balance;
Sixth day: rest;
Seventh day: rest;
Eighth day: Salutation to the sun;
Ninth day: Salutation to the sun A;
10th day: rest;
Day 11: Salutation to the sun b + relaxation;
Day 12: rest;
Day 13: Salutation to the sun + balance + relaxation;
14th day: rest;
15th day: Salutation to the sun A + B;
16th day: rest;
Day 17: Greetings to Khrushhid A + B + relaxation;
18th day: Salutations to the sun A;
Day 19: rest;
20th day: Salutations to the sun b;
21st day:
How to do the right movements to reduce stress with yoga
Salutations to the sun A
To perform this exercise in order to reduce stress with yoga, follow the following steps:
Tadasana
Stand with your feet hip-width apart. Press the heel firmly on the ground and keep your hands free by your side.
Urdhava hasasana
Take a deep breath (exhalation only) and raise your hands completely above your head.
Utan Asana
Now exhale and bend the body from the waist. Reach your hands to your toes and let your head hang.
Ardha Utan Asana
Place the fingers on the leg (near the kneecap) and straighten the spine completely. The goal is to make the back of the body become like a flat table. In the same position, raise your head and do the tail action.
Chaturanga Dandasana
Exhale and on the ground, give the body the position we take for swimming. Exhale and lower the chest to the ground.
Ordhwa Moka Eswanasana
When you do the exhalation, press your hands firmly on the floor and pull yourself up. Pull the shoulder blades back. The purpose of this movement is to raise the chest towards the ceiling as much as possible. It is better if you can keep the thighs and knees on the floor and not lift. Otherwise, press your toes firmly on the ground and keep your thighs and knees slightly off the ground.
Adhu Moka Aswan Asana
Now exhale and bend from the hips keeping your back straight. The goal is to make the body look like a figure eight. Keep your head down. Hands should be straight. Press the palms on the floor and try to move the shoulders away from the ears.
Ardha Utan Asana
When you do the inhale, if you are new to doing yoga stress reduction exercises, slowly bring the legs forward from the same position as the previous movement until they reach the hands. If you are experienced, you can change the posture by jumping. After that, put the fingers on the leg near the kneecap and straighten the back like a table.
Utan Asana
Exhale and move your head down towards your legs.
Urdhava hasasana
And to complete the exercise, while doing the tail action, raise the hands straight and stretched above the head. After that, put the palms together like Buddhists do for praying and then release the hands.
Balance and relaxation movements suitable for reducing stress with yoga
In this part of the article, we will introduce some balance and relaxation exercises. These exercises can be used to reduce stress with yoga.
Balance movements
Leap forward
The movement is done in such a way that by keeping one leg back, you jump forward with the other leg. The knee of the leg you bring forward should make a ninety degree angle with the ground. Try to put the hands on the waist, near the hips, so that more parts of the body are involved in the exercise. Maintain the mentioned body position for five seconds, straighten the leg that you brought forward and with another jump, bring the leg that is behind. Repeat this movement ten times in each exercise.
Warrior 3
Start from the same body position as the forward jump movement: place the right foot firmly on the ground, slowly bring the upper torso forward, and at the same time, raise the left leg and keep it straight and stretched, in line with the torso. Finally, take the hands forward along the torso and legs. Breathe slowly 3 times and then return to the normal body position. Now do the same with the other leg.
Relaxation movements
Leaning your feet against the wall
This move is a favorite of many, because it requires only one wall to perform and has good results. If you have enough physical strength, you won’t even need a wall to do it. It is enough to lie on the floor and lean your feet against the wall at a ninety degree angle. If you suffer from anxiety or have a swollen ankle, this move is ideal for you. To achieve the best result, keep the legs up for 2-3 minutes.
Movement of the corpse
This movement is so simple that many do not consider it as a movement. You don’t have to do anything to do it; It is enough to lie down and be comfortable after doing all the other exercises and movements. Body movement helps to reduce blood pressure, calms the mind and makes the body free and comfortable.
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