samedi 18 mai 2013

Yoga for Stress For beginners



Yoga for Stress For beginners



If you want to reduce stress substantially and get the most out of your day, a little yoga is just 
something the doctor should have always prescribed.

Yoga is a 5000 year-old practice that incorporates philosophy, behaviour, physical exercise, meditation, and breath work. Together, these different factors offer an amazing resource for reducing stress – both physically and psychologically.


In North America, we tend to place a lot of our focus on the physical benefits of yoga. While it’s true that yoga improves flexibility and helps build lean muscle mass, its greatest benefit is something much deeper.


Using yoga to reduce stress doesn’t mean ignoring the physical benefits. No matter what you use yoga for, you’ll always experience some improvements in flexibility and strength.
But if you’re trying to reduce stress in your life, you can do a number of things differently with your yoga practice that will leave you feeling calmer and more relaxed:
The following simple yoga sequence is ideal for you to practice in the evenings to help you unwind from the stresses of your day. As with all exercises, please consult your doctor if you have any medical conditions and show respect and patience with your body.
1. The Child Pose. A classic yoga pose which gently stretches the whole spine and calms and soothes your mind. Kneel on the floor with your knees together and sit back on your heels. Stretch your trunk forward over your thighs and rest your forehead on the floor. Place your arms back beside your body with your palms facing up so your hands are resting by your feet. If this feels uncomfortable, spread your knees apart and rest a small cushion between your thighs and then sit on your heels and stretch your trunk forward as before. Breathe slowly and deeply for at least 2 - 3 minutes
1. Seated Forward Bend - Sit on the floor or bed with your legs straight out in front of you and toes pointing up. Inhale and bring both arms up parallel to your ears. Stretch your spine. Lean forwards from your hips, keeping the back straight and lifting up from your hips. Grasp your legs wherever comfortable as you allow the head, neck and shoulders to relax while keeping the chest open and eyes looking forward. Hold the pose for 3 -5 rounds of deep yogic breathing. Inhale, stretch up with your arms and repeat the posture once more.
3. Half-Spinal Twist - Sit on the floor with your legs straight. Bend your right knee, cross it over your left thigh and place your right foot flat on the ground next to your left knee. Put your right hand flat on the floor behind you, with the arm straight. Raise your left arm straight up above your head. Twist to the right; keep both buttocks on the floor. Bring your left arm around the right knee to clasp your right ankle. Stay still and focus on your breathing. Take 3 -5 rounds of steady yogic breathing. Feel the massage you are giving to your internal organs and enjoy the sensation. Relax from the pose, return your body to the centre and repeat on the opposite side.

The seated forward bend, cobra and spinal twist are ideal poses to practice when you feel stressed, frustrated or upset. They will help release any stress and tension you may feel in your body. Take your time with the poses and see how great you feel afterwards. Enjoy and please let me know how you feel.

4. Corpse Pose. Lie on the floor on your back, arms stretched out a few inches from the sides of your body with the palms facing up. Have your feet slightly wider apart than your hips and relax your ankles. Gently close your eyes and allow your whole body to relax. Stay still for at least 5 - 10 minutes. Slowly stretch your body, roll over to your side and come up to a comfortable sitting position.

This simple yoga sequence is ideal for yoga beginners to help you to relax, release tension and relieve stress, especially at the end of a busy day. Enjoy!



Have any questions or feedback about Yoga for Stress? Please leave a comment below…






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