Yoga helps combat the negative effects of stress. By focusing on body awareness while practicing each of the following asanas, we gradually calm the nervous system and restore energy loss. After prolonged mental exertion and stress, this sequence of asanas performed at a slow and relaxing pace will help.
Start with Sam Vritti Pranayama or Equal Breath. This asana helps you relieve stress and balance your mind by aligning your breath.
- Lie on your back with your legs slightly apart and your arms open. Open your palms and point the inner part upward. Close your eyes. Focus on the breathing activity. Breathe in and out, each with four heartbeats. Repeat the exercise eight times.
- Then increase the inhalation and exhalation times to five heartbeats. After five sequences, extend the inhale and exhale to six beats. After five cycles, extend your breathing to seven, then eight beats. You should not feel any tension, your forehead and jaw muscles should be relaxed. If you feel that this breathing pattern is making you tired or tense, reduce the length of the cycle to the number of breaths that are comfortable for you.
- Si vous êtes à l’aise avec votre rythme jusqu’à présent, commencez à compter jusqu’à neuf temps. Détendez vos muscles faciaux et votre langue en même temps.
- Enfin, augmentez la durée de l’inspiration et de l’expiration à 10 battements cardiaques. Une fois que votre corps est complètement détendu, vous pouvez commencer à respirer à un rythme normal. Restez dans cette position jusqu’à ce que vous sentiez que votre corps est complètement détendu.
Another relaxation exercise is Supta Baddha Konasana – Lying at an angle. It allows you to relax your chest muscles and stabilize your breathing. We do this either after the previous exercise or independently of the first exercise.
- Sit on the floor with your legs straight. Straighten your back, lower your arms to your sides and place your hands on the floor. Place a pillow or blanket under the sacrum.
- Bring the soles of your feet together, bend your knees to the sides and bring your heels to your groin.
- Stand on your back. Buttocks should touch the floor, back – lie on the headrest/blanket. Press your chin against your chest. You can put a pillow under your head.
- Place your arms on the floor and open your hands.
- Relax the muscles in your torso and thighs. Stay in this position for 5 to 10 minutes while breathing at different rates.
Go to child’s pose (Balasana).
- Kneel your knees together and sit on your heels.
- Lean forward and rest your head on the floor on your forehead. The chest should rest on the thighs. Place your arms loosely by your side, open your palms and point the inside of them upward.
- Relax your back muscles – let all tension flow from your shoulders down your arms and body. Relax your neck and lower back muscles.
- Concentrate on breathing out. The compressed chest has limited movement, so you take a short breath of air that seems to come from the back of your torso and a long breath, emptying any remaining air from your lungs.
- Breathe calmly and deeply as you listen to the inside of your body. Stay in this position until you relax your body as much as possible.
From the child position, you can go to the fetal position (you fold your arms at the elbows and bend your hands, put your head slightly to the side) or in the stretched child position (Utthita Balasana).
This widens the chest and shoulders, allowing the lungs to be completely filled with air. Lying in the child’s position, extend your arms out in front of you and rest on the floor. Push your hands back to keep your buttocks pressed against your heels. Stretch your torso muscles by moving your pelvis back and your arms forward. Breathe deeply at a steady pace to inhale and exhale for an equal number of heartbeats.