We all experience stressful and emotionally charged situations on a regular basis. Everyone deals with their anxiety or stress in their own way. We cannot really change the situations experienced, but we can change the way we perceive them or live them. Introducing the practice of yoga is a particularly pleasant one.
Yoga in its true nature is much more than what we perceive today, it is a philosophy, a way of life. Explained very simply, we see it nowadays as a set of postures and breathing exercises that aims to bring physical and mental well-being. Many of the principles explored on the mat can be incorporated into everyday life, even if you don't practice it regularly. Find the top benefits of yoga below.
On the one hand, yoga brings multiple physical benefits. The practice of the postures aims to strengthen and soften the body, while the breathing exercises aim to regulate the flow of vital energy. Regular practice can even lead to posture correction and reduce chronic back pain. Combined with breathing exercises, it is recognized as a very effective way to reduce stress and anxiety, and even to fight depression (See the article:Anxious Here are some tips to reduce your level of anxietyé). This wonderful discipline is also known to improve cognitive functions, such as attention, concentration and memory.
And after a few months of practice, the body continues to transform. Better balance, improved lung capacity, lower sugar levels in diabetics (See article:Type II Diabetes), lower blood pressure and improved sex life. And there are no contraindications to practicing yoga.
A few simple poses:
- Cat-Cow Pose (Marjariasana), where you simply stand on 4 legs. We start by inhaling, while arching our back and raising our head and neck upwards. Then, we exhale, gently arching our backs, also tilting our heads and looking at our thighs, and we come back slowly with our backs straight, while breathing deeply. Repeat 4 times.
- Downward facing dog pose is one of the basic positions of yoga practice. We go from 4 legs to raise the pelvis, placing the hands in front of us and the feet flat behind us, forming an upside down v. We stay there for a few breaths.
We often, too often, feel overwhelmed by events, or lost, not able to keep our focus. Regular yoga practice builds the ability to refocus quickly, no matter where or what situation you are in. To be here and now..
The more you practice yoga, the more you will come to feel your feet anchoring themselves in the ground, taking root. You will also feel the top of your head connecting.
- Child's Pose (Balasana): Get on all fours, knees apart the width of the mat. Bring the big toes together. On a long exhale, lower the hips towards the heels and ankles while leaning the bust forward and release the arms on the floor in front of you, palms down. Relax your back and rest your forehead on the ground. Take the time to refocus on several breaths. On inspiration, allow the rib cage to open. On the exhale, open the heart and anchor the hips to the ground.
- Tree pose (Vrikshasana) : it begins in the same way as that of the mountain, the feet joined parallel, upright, very straight. With each exhale, feel your roots sink into the ground. After a few breaths, take your right foot off the ground and place it on the side of your left thigh. Clasp your hands together at chest height in prayer, and take a few deep breaths (or above your head). You repeat the whole thing with the left foot. The position requires concentration, to be here and now.
- Lotus Pose (Padmasana): The lotus is a powerful pose. While energizing the body, Padmasana can also be a deeply calming and stabilizing pose. It helps maintain good posture and spinal alignment, which facilitates the deep breathing needed to achieve a meditative state.
Begin by sitting on the floor. Take one or more deep breaths so as to relax all of your muscles, from top to bottom. Do not hesitate to close your eyes during this exercise and empty yourself.Once your body is completely relaxed, and your mind is calm, straighten your back. To help you, imagine an invisible wire or wall behind you. Place each of your feet on the opposite thigh. Do this movement one at a time, so as not to lose your balance.Finally, put your hands flat on your knees.If you wish, it will then be possible to test different hand positions. For example, you can form a mudra with your fingers by touching your thumb and index finger together, while leaving your other fingers open.
- Savasana: An excellent posture for grounding, as the whole body touches the ground. The ideal position to end a yoga session. You need to lie on the floor, stretch your legs, spread them comfortably apart and relax them. You stretch your neck, and leave the arms at the side of the body, palms up. Take deep breaths and deep breaths, feel the energy entering you, and your body connecting to the ground. The biggest difficulty: not falling asleep!!!
Practice letting go
Breathing exercises are an integral part of yoga.
With each breath, gently inhale the ambient air, becoming aware of the path this air travels through your lungs and your body. With each exhalation, take the time to gently exhale all the air from the lungs, releasing the tensions in your body in stages. Release tension in the jaw, neck, shoulders, stomach. Tensions will melt away and stress will decrease greatly.
Finally, if you have never practiced yoga, it would be wise to register for a course to see how to correct your techniques and postures and thus avoid injury. But afterwards, it's up to you to decide if you prefer to practice it in a group class or at home, depending on your schedule. Several classes are offered online, in the gym or in a yoga studio. Yoga really has everything to be perfect.
Article written by Audrée Hogue