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Stress and yoga therapy

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Stress is a combination of nonspecific adaptive reactions of an organism to novelty. In other words, the stress response helps our body to cope with constant changes in the environment and adapt to them.

Anxiety state.
Preparing to resist a difficult situation and problem. The body secretes the necessary hormones and collects all the forces. Actually, the resistance stage itself. When a person uses all his or her resources to cope with the task.
Exhaustion.
When the body has spent all its strength, and you need to renew them. If another stress factor appeared during this period or the previous one continues, then the body no longer has the resources to continue to fight. Therefore, a state of chronic stress or a nervous breakdown may occur.
City residents are more sensitive to the chaos of social commitments and more susceptible to develop frustration and anger with their surroundings. People live in a stressful state for years (mortgages, loans, traffic jams, crowded living), it turns out that they live in a constant mode of exhaustion. All of this may interfere with sleep quality and cause cortisol, the stress hormone. Over time, elevated levels of this hormone can increase a person’s risk for developing cardiovascular disease.

Types of stress:

Informational.
It is the most common in the modern world, since new information comes from the radio, the Internet, advertising banners, television, applications on a smartphone, books, magazines. The exchange of gossip, data and news with the family, in the school, at work, when meeting with friends.
Post-traumatic or psychological. As a result of torture, catastrophe, military operations, violence, making a difficult diagnosis, being held captive or in prison, the death of a loved one.
Emotional.
Due to social reasons: guilt, conflicts, non-compliance with the requirements, dismissal from work, verbal humiliation.
Physiological.
When the surrounding conditions do not correspond to a comfortable existence: heat, cold, hunger, excessive moisture or dryness.
To begin with, it is important to identify its sources, because sometimes it is easier to avoid something than to deal with it.
To analyze and identify factors that cause a stress reaction
If possible, minimize contact with these factors.
Remember that you always have a choice.
Connecting with nature can help to improve your psychological well-being and even prevent depression.
Speak less and listen more
Practice slow breathing
Look at the stars
Believe in yourself
Smile
See problems as opportunities
Repair anything that works badly
Use time wisely
Avoid negative people

A common cause of stress is the mismatch between your expectations of reality.
If you do something that you don’t like your body starts to produce destructive toxins and as a result of this you fall ill. Do what you can do with love. Do everything with love, do everything the best way you can.

Therapy:
Regular practice of yoga helps to stay calm and relaxed in everyday life, and also gives the strength to accept the events, without experiencing anxiety. In practice, yoga practice includes the full complex of asanas, pranayama, meditation and the ancient philosophy of yoga. All this in a complex allows to recover and with new strength to meet the possibilities of life.

Asanas:

Ustrasana (Camel Pose)


Setu Bandhasana (Bridge Pose)


Bhujangasana (Cobra Pose)


Ardha Matsyendrasana (Half Spinal Twist)


Balasana (Child Pose)


Savasana (corpse pose)

 

Pranayama:

Alternate Nostril Breathing (Anuloma Viloma or Nadi Shodhana)

How to do:

Place your right hand in Pranav Mudra by folding your index and middle fingers inward toward your palm, keeping thumb, small finger, and ring finger straight.
Bring your right hand toward your face and rest your thumb lightly on your right nostril and your ring and pinky fingers lightly on your left nostril
Close your right nostril with your thumb, and breathe out completely through your left nostril
Inhale for a count of four through your left nostril
Close your left nostril with your ring and pinky fingers so that both nostrils are now closed
Hold your breath for a count of eight
Keeping your left nostril closed, release your right nostril and exhale completely for a count of eight
With your left nostril closed, inhale through your right for a count of four
Close both nostrils and hold your breath for a count of eight
Keeping your right nostril closed, release your fingers from your left nostril and breathe out completely for a count of eight
This completes one full round. Continue this exercise for five to 10 minutes
For beginners, the ratio of 1:2:2 is recommended. So, a count of four for the inhalation, a count of eight for the retention, and a count of eight for the exhalation
As you become more comfortable with this exercise, the ratio of the exercise can be taken to 1:4:2, which is the classical way to practice it. This would be a count of four for the inhalation, a count of 16 for the retention, and a count of eight for the exhalation. The count of the exercise may be increased, but always in a ratio of 1:4:2

Contraindications and Cautions:

Some should skip the retentions, and only alternate the breathing in and out. Skip the retentions if you are pregnant, and if you are suffering from hypertension, anxiety, or panic attacks.

Bhramari Pranayama (Bee Breath)

How to do:

Close your eyes and focus on your natural breathing.
Place your hands in Shanmukhi Mudra: Close your ears with your thumbs, place your index fingers on the lower parts of your eyelids to close your eyes, use you middle fingers to partially close your nostrils, place your ring fingers above your lips, and place your pinky fingers below your lips to close your mouth.
Shanmukhi Mudra literally translates to Six Mouths and by placing our fingers into the above mentioned positions we close the six mouths of our senses, therefore reducing sensory inputs from around us to a mere minimum.
From here, breathe in through your nostrils.
As you breathe in, slightly contract your glottis and gently engage your vocal cords to create a light snoring sound
Breathe in slowly and comfortably, and at the same time, create this snoring (or monster) sound
Once you have completed your inhalation, breathe out for as long as you can
As you breathe out, create a high-pitched humming sound. Create this hum in your nose and visualize that you pierce this sound through your Third Eye Chakra (in between your eyebrows). During the entire exercise, keep Shanmukhi Mudra. Repeat six to eight times and close with an exhalation.

Meditation:

The health benefits meditation produces naturally reflect the mental and physical effects of this process. At the very least, meditation teaches you how to manage stress; reducing stress in turn enhances your overall physical health and emotional well-being. On a deeper level, it can add to the quality of your life by teaching you to be fully alert, aware, and alive. In short, it is a celebration of yourself. You are not meditating to get anything, but rather to look at and let go of anything you do not need.

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