They are designed for every taste, so each of us will be able to find a suitable complex for him-antistress. Special exercises to relax the muscles will help you.
Yoga-Nidra Divine Relaxation
It will help to quickly get rid of anxiety and restore strength, achieve deep relaxation of mind and body, clear the mind of anxious thoughts and doubts, it is only necessary to learn to enter the intermediate state between sleep and wakefulness. A short lesson (20-30 minutes) can replace several hours of rest. This direction is sometimes called yoga for lazy people, but it allows you to remove all clamps, activate creative abilities and find a sudden solution to the complex problems that cause our anxiety. You only need full concentration. To achieve greater effect, it is better to practice better in complete silence and under the guidance of a mentor. Here is a light technique for beginners. Lie on your back, legs together, hands along the trunk, close your eyes. Tie the brushes in the lock, pull them behind your head and stretch your whole body. Then extend your arms along the trunk and abruptly relax. An ideal place for practicing anti-stress gymnastics is a deserted beach at the edge of the surf. Is there no such possibility? Then at least mentally imagine a quiet splash of waves and a gentle sea. Socks and heels with a little disperse, the brushes will fall on the ribs with the palms up. The head can swing to the side. Remove the rest of the stress, starting with the right hand, then left, then both hands in the same order, the legs starting from the right foot, and finally completely relax the buttocks, back, stomach, chest, neck. The goal is to cause a feeling of heaviness and heat. Smooth your face, mentally stroking your forehead with your hand. Try to feel the whole body. With each time to achieve "divine relaxation" you will be easier.
Mudras of peace
A simpler but no less popular version of yoga for stress relief is wise. This art, popular in India and China, is already over 2 thousand years old! It is known that a lot of nerve endings are concentrated on the fingertips, and eastern healers believe that the main energy channels connected with important internal organs pass through the fingers. Connecting them in a certain way, you can work on your body. These are wise, allowing to remove anxiety. Perform them with both hands at once, better sitting, back straight, for 3 minutes. The most favorable time for classes is morning or evening. Wise knowledge: helps relieve emotional tension, anxiety, fear, anxiety. Improves concentration, promotes brain function. Recommended for insomnia or excessive drowsiness. Connect the index finger to the thumb pad. Straighten the remaining fingers without straining. Mudra of life: gives a reserve of vigor and endurance, improves overall well-being, restores strength after stress. Connect the small pads of the little finger, ring finger and thumb. Point and middle finger straighten without tension. Wise earth: gives protection from negative external energy impacts. Connect the pads of the thumb and ring finger with a slight pressure. The rest of the fingers are straight. Walking "fast-slow" is the No. 1 remedy for anxiety, and, according to physiologists, it is the most effective and affordable way to relieve tension. So, when the stress will cover you with a head, try to leave it. Anti-anxiety walking differs from the usual one in that you start it at a high rate (go fast-fast, as if you were in a hurry), and then gradually slow down. In a few minutes you will feel that you have come out of a state of chaotic anxiety, realize what you should do and why. Such walking helps to structure the thoughts, makes it possible to think in a direct, calm manner.
Dance therapy, dynamic meditation
If the measured exercise is boring to you, and meditation and contemplation seem too complicated, then try to cope with anxiety with the help of a dance. The task is to disable the internal flow of thoughts, focusing on external movements. Try to move away from the patterns, move spontaneously, following the music and your body. Where to begin? There is no definite set of exercises in these fashionable directions, but there are special techniques. Try it!
"Little Dance". Very calm exercise, good for warm-up. The idea is to use a minimum of energy to save the situation. Standing right with your eyes closed, you will feel your body involuntarily begin to rock slightly. Watch for some time behind these movements, keeping balance. And then start deliberately rocking harder to get out of balance. Do not bring to a fall, make a sliding step and return to a stable position. For safety, do the exercise with a partner or against a wall. Such a game on the thin side helps to find the center of balance, including the soul.
Special complex of exercises "Anti-stress-charging"
Be engaged in special physical training in the morning and in the evening during periods of anxiety, so that without loss of health you can withstand the stress test. Do all the movements at a slow pace, this alone will give you peace of mind.
1) Stand up straight, spread your shoulders, pull your stomach. Inhale, raise your hands up and stretch. Exhale - spread your arms to the sides.
2) Place your feet shoulder width apart. Lean forward, trying to touch the floor with your fingertips (legs straight). Hold in this position, gradually bringing the time to 3 minutes. Straighten, take a deep breath and exhale, relax your hands, shake with brushes.
3) Sit on a chair, stretch, clasping your hands in the lock and stretching them forward for inspiration. Exhale and relax. Standing, inhale air through the nose, hold your breath and release through the mouth, respectively, protruding and drawing in the stomach (minimum 10 respiratory cycles).
4) Sit on the floor, inhale - lift your legs above the floor, pull the socks on yourself, lean forward, as if trying to reach the feet. Exhaling, relax.
5) Lie on your stomach and stretch for 30 seconds, imagining that you are pulled by the arms and legs in different directions.