balzana posizione del bambino

Yoga Poses for calming anxiety and stress

YOGA POSES FOR CALMING ANXIETY AND STRESS

Recently numerous scientific studies continue to indicate stress as the main source of diseases both physical and mental, they speak of stress and anxiety as the diseases of the century and in fact in the last ten years panic attacks, anxiety and even depression have exponentially increased. Many psychologists recommend yoga and meditation but we can say that it is since millennia that the ancient Rishis but also western philosophers look to the study of themselves as the only solution for a better and longer life and just when we are tired at psychophysical level here is were specific antistress asanas and breathing exercises and meditation techniques come to aid.

In general, we can say that the practice of yoga helps to calm the thoughts and to dissolve tensions. Some positions encourage greater relaxation of the body and help to calm the thoughts that accumulate during our days.

Below we can see some yoga poses for calming anxiety and stress.

BREATHING WITH ALTERNATE NOSTRILS
An effective exercise of anti-stress breathing is breathing through alternate nostrils that is also useful to keep the nose clean and prevent colds. To carry out this exercise it is advisable to get seated. Initially, you breathe calmly and naturally, then,with your eyes closed, you become more aware of the flow of the inspiration and expiration. Now raise the right hand and fold the index and middle finger towards the palm. Place the right thumb on the right nostril to close it slightly. You inhale from the left nostril, then close the left nostril with the right ring finger and open the right nostril. You exhale from the right nostril, inhale from the right nostril, then close it with the right thumb and exhale from the left nostril. After completing a cycle continue for a further three cycles, to then intensify with the practice the practicing time.

BALASANA POSITION OF THE CHILD

Balasana is perhaps one of the most comfortable and loved poses.
We start from the position on all fours. The back and neck are parallel to the ground and even our gaze is directed toward the ground. The palms of the hands are well rested on the mat. Exhaling we pushe the pelvis backwards and downwards, while the forehead rests gently onto the ground. The abdomen is rested on the thighs. The feet are joined; the arms are extended to the sides of the chest and the palms of the hands are facing upwards. Shoulders and back are relaxed. Remain in this pose for some breathing cycles, bringing your attention to the abdominal area.

balasana

GARLAND POSE: MALASANA
Start from the mountain pose. Feet are slightly apart. Exhaling bend your knees until they reach a cowering pose. Widen your knees, leaving the feet together, while the soles of the feet are resting on the floor. When you open the knees bring your elbows to the inside of the thighs. The hands are in Anjali Mudra and through the elbows you attempt to open more and more the position.

 

SAVASANA THE CORPSE POSE
It is carried out in a supine position (lying down on your back), while keeping your arms along the sides and the hands open with the palms facing upwards. The legs are slightly spread apart, feet open outwards. The breath is natural and spontaneous. The eyes are closed, but not tight. In the case where you feel discomfort in the back, you can bring your feet close to the pelvis and raise your knees. Alternatively, you can put a folded blanket or a bolster under the knees. Usually it is a position which is done at the end before the relaxation and we must remain in it for at least a couple of minutes.

Of course there is nothing more useful than a good session of final meditation, which help us to relax, to let go remove and especially even through deep breathing to calm our nerves, and since there are various types of techniques and various types of relaxation, lets begin with something simple and then deepen slowly.

 

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