How to reduce stress with the help of yoga

Virtually everything that surrounds us, to some extent, can cause stress. For any socially active person, this problem often becomes urgent. There are many methods and ways to cope with stressful situations. We will consider such an effective method as yoga. How to reduce stress with the help of yoga - this is exactly what will be discussed today.

The nervous tension that has accumulated during the day can be removed with the help of simple asanas of yoga. Stress and anxiety will go away. Exercises will restore the body at the energy level, turn you into a calm and balanced person.

Worship the Sun.

You have to stand up straight, putting your feet together. Before the breast, we fold our hands in a pose of prayer. Evenly breathe through the nose and relax. Close our eyes and concentrate our attention not on the heart chakra (it is in the heart area, respectively). All this will help in the future to concentrate.

Pose inverted

We lay down on the back and raise our feet on the wall. We press very strongly buttocks to the wall, and to the floor we press the lower back. We strain the muscles of the legs very gently. Put our hands along the body, then - we rest on them stronger in the floor. We lift above, to the chest, the chin. Through the nose we breathe smoothly and slowly. So that your body calms down more, close your eyes, tying a bandage around them. Five respiratory cycles are in this position. To get out of this pose, raise your knees to your chest and roll on your side.

Widely spreading his feet on the wall or folded together, it is possible to vary the inverse poses.

Virsana 1

Sit down on the floor and turn our feet. At this time, buttocks - between the heels. We unfold the shoulders. Put your hands palms up on your knees. Breathe through your nose, smoothly. The back is straight. The ischium bones are firmly pressed to the floor. The view must be concentrated on the point that lies ahead, at eye level. You have to be in this position for as long as you feel comfortable.

Virsana 2

We gently move from "Virsana 1" to "Virsana 2". Raising your arms over your head, slowly inhale. Exhaling, we stretch them forward at first, together with the body, and only then we fall to the floor. Touching the forehead of the floor, try not to tear off the buttocks from him. Immerse yourself in, close your eyes and relax. In this position, there remain five respiratory cycles. Exhaling, we return to the starting position.

Jan Sirsasan

Sit down on the floor, stretching his legs before him. Right leg bend in the knee, pulling the heel closer to the top of the thigh. Turning out the foot, open it, lowering the knee to the floor (it should be lower than the thigh level). The left leg pulls forward; During inspiration, the front half of the body stretches from the waist. During exhalation - we bend over the leg. We hold hands for both feet. We unfold the body a little, so that the line of its axis was in the middle of the foot. Further on, we lower the belly alternately, then the chest, then - the head. Slowly breathing, stretching the body with every breath. And try to lower the case lower. We look at the foot of the foot, which is stretched forward. We focus on relaxing the muscles of the abdomen and back.

The Pose of the Child

Sitting on the floor, we put our buttocks on the heels. We lower the body to our knees, stretching our hands along it backwards, and palms up. We press the forehead to the floor, we lower the shoulders, we try to relax completely, plunge into an absolutely calm state. We breathe naturally, slowly. We rest by closing our eyes. We stay for a few minutes in this position. At the inspiration we leave this position.

Urdhva mukha svanasana

We lay down on the floor, pulling back our legs, turning out our feet, so that the outer side completely adheres to the floor. On the bent hands we lean on the level of the shoulders, lowering the forehead. Further pushing our hands on the inspiration from the floor, lifting at the same time upstairs everything: the body, buttocks, shoulders and head. Straining the buttocks, stretching up from the lower back. Straighten your hands. We take our shoulders back. We open the chest. We lower the head back. Begin to perform a slope, bending from the lower back, help with breathing. We look at the point of the "third eye" (up between the eyebrows). Intense flex back with exhalation. Increase the slope back. We breathe smoothly, deeply, through the nose. In this posture, there remain five cycles, respiratory.

Solabhasana

We lay down on the stomach on the floor. Legs stretch. Along the body - hands (palms up). Raise consistently on the inspiration: the head, then - the shoulders, then the chest, arms and legs. We breathe as usual. Keeping the pose, we try to increase the deflection of the back on exhalation. Feet together. The knees do not bend. Buttocks tighten. We breathe smoothly, rising on inspiration upwards, and on exhalation - downwards. Thoracic cage is revealed more intensively. Five respiratory cycles - duration.

Hugging your knees

Lay down on the back. We bend the legs in the knees, lifting them to the chest. We do not strain the head, nor the neck, nor the shoulders, and do not tear them from the floor. Naturally we breathe. We close our eyes, or we look at our knees. We try to relieve muscle tension in the spine. In this position, you can stay as long as you want.

Salamba sarvangasana

We put the shoulders and back on the floor, on the blankets folded there. We lower the head to the floor. The legs are bent at the knees. We pull the feet closer to the buttocks. Support the back with your hands in the upper part. We raise our legs in the form of a "birch". Keep your hands on the width of your shoulders. Chin we pull to the chest. The situation must be stable. Look at the navel. In this position, there are several respiratory cycles. Having felt pressure on the eyes or on the head, we immediately exhale from the pose. We lay on our backs and rest.

For relaxation, sitting

We try to keep our backs straight, sitting down. Straighten the shoulders. Hands - on his knees, palms up. We relax the muscles of the shoulders, neck, head, face. We do not move. Closing our eyes, we watch how we breathe out and breathe. We concentrate only on our body and breathing.

Savasana 1 (eye patch)

We lay down on the floor (on the back). We relax. Hands on each side. We do not touch the bodies. Hands are turned to the top. The legs are slightly apart and stretched out. Stop - in the sides. Chin slightly pulls to the chest (leveling the neck). Close your eyes, put on the bandage. Do not move. Feel how your body, sinking to the floor, is dipped deeper into a state of absolute rest. The tension goes away. Do not fall asleep! We breathe leisurely, measuredly. All muscle groups are relaxed. We follow only the breath. We only think about it ...

Lastly, I want to say that with the help of yoga, you can not only relieve stress, but also strengthen your health, improve your posture and body flexibility, achieve peace of mind, and, importantly for women, lose a few extra pounds.