Showing posts with label Yoga poses. Show all posts
Showing posts with label Yoga poses. Show all posts

Yoga Asanas For Stress Relief - Dandasana - Staff Pose






Table Of Contents
DANDASANA
PROPS
BENEFITS
PRECAUTIONS
INSTRUCTIONS



Dandasana - All of the sitting forward bends and twists begin with this asana. 




It has a number of beneficial benefits, the most significant of which is improved posture. 


  • Dandasana is beneficial to people who work in sedentary jobs since it helps you to sit straight with a completely upright spine. 
  • This posture massages and stimulates the stomach and pelvic organs when practiced regularly. 





PROPS - TWO FOLDED BLANKETS AND TWO WOODEN BLOCKS 



  • The folded blanket beneath the buttocks aids in the acute extension of the lower spine, releasing the hamstrings, while the two blocks under the hands aid in thoracic extension. 






BENEFITS.



• Improves digestion

• Tonifies the kidneys 

• Aids in the prevention of sciatica 

• Stretches and stimulates the leg muscles 

• Prevents weary feet by stretching the foot muscles 





PRECAUTIONS.



  • Practice the asana with your back supported by a wall if you have asthma, bronchitis, dyspnea, rheumatoid arthritis, ulcers, or bulimia, or if you are suffering premenstrual stress. 
  • During menstruation, practice against a wall. 





INSTRUCTIONS.






 1. Sit with your spine upright and knees bent on a folded blanket.

 

  • Place the blocks on each side of your hips, on their wide sides. 
  • Place your hands on the blocks after that. 
  •  Sit on the backs of your buttocks. 

 

2. Straighten each leg and connect the inner sides of your legs and feet, one at a time.

 

  • Stretch your knees and toes while lengthening your leg muscles. 

  • Maintain a straight line with your knees. 

  • Stretch your elbows and arms while pressing your palms down on the blocks. 

 

3. Lift your abdomen to relieve stress in your diaphragm.

 

  • For 1 minute, stay in this position. 

  •  Beginners should separate their feet slightly and maintain the position for no more than 30 seconds.




You may also want to try out some more Yoga Asanas For Stress Relief Here.


You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.







 

Yoga And Yoga Asanas - How Do I Start Doing Yoga At Home?




Table Of Contents
Yoga Preparation.
Create a space designated for your Yoga practice.
Wear what makes you feel comfortable, and flexible.
Choose Your Postures and Sequences.
Make an attainable goal for yourself.
Breathe slowly and deliberately.
Success Tips & Pointers.







Yoga Preparation.



When approaching yoga from a holistic healing and preventive viewpoint, the following recommendations will assist you in self-care, pain reduction, and remaining on the healing path. 


Although it may be tempting to leap right into the postures and sequences, take a moment to examine the following topics. 




Create a space designated for your Yoga practice. 



As we practice, our surroundings may either help or distract us. 


  • It's beneficial to have a yoga refuge where you can focus on your practice. 
  • Don't stress about being flawless. 
  • There is no need for a separate room. 
  • You may choose a room corner or even a location outside. 
  • Distracting noises should be minimized or music should be played quietly. 
  • Turn off the TV or computer and place the phone in another room. 
  • Make sure the temperature is comfortable and that the lighting is pleasing. 



Invoke calm, peace, and pleasure by placing a plant or a painting with a word like "breathe" in your line of sight. 


  • If you are unable to shut a door, ask other family members not to disturb you. (Nap time may be the greatest option if you have small children.) 
  • Make sure you have enough of space to move about whether you're practicing on a yoga mat, carpet, or chair. 
  • Make sure the chair legs are securely fastened to a wall or put on a mat to prevent them from slipping. 




Wear what makes you feel comfortable, and flexible.



Students often inquire about how to dress for yoga. 


  • There's no need to buy anything new. 
  • Simply dress in clothing that allows you to move freely and breathe comfortably. 
  • Shorts or pants with an elastic waist work nicely. 
  • You can even do yoga in your pajamas. 





Choose Your Postures and Sequences.


Consider how you're feeling physically and emotionally right now, and search for poses or sequences that will help you in those areas. 


  • Do a mental rehearsal of the sequence to assist your mind and body connect to the motions during the real practice. 
  • Be kind with yourself: When we start anything new, there is always a learning curve. 
  • Remember that you are deserving of your time, and consistent practice will pay off in the long run. 




Make an attainable goal for yourself.



Allow for a few calm transitioning minutes after arriving at your practice location. 

  • Take a big breath in and then exhale slowly. 
  • Sit down and mentally check your whole body for any leftover stress. 
  • Allow it to go. 
  • Take note of your ideas. 
  • Simply guide your thoughts back to the present if your mind is attracted to tales from the past or plans for the future. 



To remain focused, give your mind an anchor, such as the supporting mental affirmations or goals given. 


"I now support my health via my practice," for example, or "My yoga is holistically helping my recovery." Develop a self-compassionate and self-care mindset. 





Breathe slowly and deliberately.



Breath awareness is the key to stress and pain management, as explained here. 


  • You breathe deliberately along with the movements of yoga. 
  • Yoga differs from stretching in that it focuses on the body, mind, and breath. 



Long, calm, mindful breaths can help to relieve tension and relax the stiffness, tightness, and guarding that occurs in our muscles when we are in pain. 


  • When our brain connects a bodily area with pain, we frequently revert to shallow breathing or even holding our breath. 
  • According to pain research, if we walk gently towards a place of acceptable discomfort with our breath and mental purpose, we begin to educate our brain to let go of movement anxiety and a knee-jerk response to pain. 




Success Tips & Pointers.



Here are a few additional pointers to consider as you begin your path of practicing therapeutic yoga at home: 


Have a supply of water on hand. 

  • It's critical to keep hydrated even while doing mild physical exercise. 

 

It is not essential to do yoga on an empty stomach; nevertheless, wait 20 to 30 minutes after having a big meal to prevent feeling lethargic. 

 

Gather the appropriate props for the postures or sequence you've chosen ahead of time. 

 

To maintain a comprehensive approach and a well-rounded yoga experience, switch up your sequences and postures on a frequent basis. 

  • Alternating upper and lower body routines, or alternate flexibility and strength workouts, for example. 

 

Keep in mind that yoga is a noncompetitive sport. 

  • Respect your present level of strength and flexibility, and know that consistent practice will result in therapeutic benefits, regardless of where you begin. 

 

• If you are in pain, work smartly. 

  • Consider if a certain movement is safe and whether you will feel at ease afterwards. 
  • It's OK if there's a little amount of pain. 

 

• Take a moment to notice how you're feeling in between sides or postures. 

 

•Check in with your breath on a regular basis. 

  • Calm yogic breathing, as explained here, is a sure indication of bodily and mental well-being. 
  • Whether you're breathing shallowly, holding your breath, or even hyperventilating, consider if you need to stop because the action is really hazardous and unpleasant, or if you're in a regular state of pain avoidance.





You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.








Yoga Asanas For Stress Relief - Prasarita Padottanasana - Intense Leg Stretch




    Prasarita means "stretched out" or "spread out" in Sanskrit, while pada means "leg" or "foot" in Sanskrit.


    • This asana provides your legs a good stretch. 
    • In this position, the body is inverted and the head is resting on the floor, a block, or a bolster. 
    • This calming and restorative asana is typically done immediately before Salamba Sirsasana at the conclusion of the standing posture cycle. 


    BENEFITS



    • Soothes the brain and sympathetic nervous system

    • Energizes the heart and lungs 

    • Lowers blood pressure 

    • Relieves stress-related headaches, migraines, and fatigue 

    • Tone the abdominal organs 

    • Relieves stomachache by neutralizing acidity 

    • Relieves lower backache 



    PRECAUTIONS


    • This asana should not be held for more than one minute, particularly if you are a novice. 
    • To prevent dizziness, slowly exit the position if you have low blood pressure. 
    • While doing this position, do not tilt your head or squeeze your neck. 



    INSTRUCTIONS 




    1. Tadasana means "to stand" in Sanskrit. 

     

    • Place your hands on your hips, thumbs on the back and fingers on the front, with your thumbs on the back and fingers on the front.  

    • Take a deep breath and stretch your feet 1.2 meters (4 feet) apart.  

    • Your toes should point forward and your feet should be parallel to each other.  

    • Your feet's outside borders should be pressed on the floor.  

    • Maintain a straight back. 


    2. Lift both kneecaps as you exhale. 

     

    • Bring your torso down to the floor by bending forward and stretching your spine.  

    • As you bend, look up to make sure your back is concave.  

    • Remove both hands from your hips and place them on the ground.  

    • With your fingers stretched out, place your hands flat on the floor. 


    3. Keep your hands flat on the floor while flexing your elbows. 

     

    • Place the top of your head between your hands on the floor.  

    • Draw your abdomen in and push your sternum forward.  

    • Reduce the strain on your head by moving your thighbones and groin back.  

    • Hold the position for one minute. 



    VARIATION 1 - HEAD ON BOLSTER



    PROPS - A BOLSTER.


    Assists individuals with stiff lower backs in achieving the final posture more efficiently and without effort. 


    INSTRUCTIONS


    Place a bolster on the floor between your feet with the flat end facing you. 

    Steps 1, 2, and 3 of the primary asana should be followed. 

    Place your crown in the center of the bolster as you bend towards the floor. 

    Maintain a relaxed head and neck. 

    Shift your weight to your heels at this point. 

    For 1 minute, stay in this position. 



    VARIATION 2-  HEAD ON BLOCK



    PROPS - A WOODEN BLOCK.


    • Will assist you if you have a stiff spine and find it difficult to put your head on the floor. 
    • Continue to use the block until your spine and back muscles are more flexible. 
    • Variations 1 and 2 are more advanced variations. 



    INSTRUCTIONS


    • Place a wooden block on the floor in front of your feet, on its wide side. 
    • Steps 1, 2, and 3 of the primary asana should be followed. 
    • Place the top of your head on the block by bending forward. 
    • For 1 minute, stay in this position.



    You may also want to try out some more Yoga Asanas For Stress Relief Here.


    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.



    Yoga Asanas For Stress Relief - Adhomukha Svanasana - Downward Facing Dog Stretch






      This inverted stretch increases the overall fitness of the body by bringing new blood to the heart and lungs.


      • In Sanskrit, adhomukha means "facing down," while svan means "dog." 
      • This position and its variants are gentler versions of the classic stance, allowing for a greater stretch of the limbs and a relaxing and soothing effect on the mind. 


      PROPS - A WALL AND THREE WOODEN BLOCKS.



      • Two blocks against the wall provide support for the hands, extend the arms, and relieve shoulder joint tension. 
      • The third block aids in achieving the ultimate posture for individuals with tight backs. 



      BENEFITS



      • Assists in the development of self-confidence. 

      • Headaches and hypertension are relieved. 

      • Aids in the relaxation and rejuvenation of the heart. 

      • Reduces the sensation of being "heavy-headed" that comes with menopause. 

      • Helps to alleviate sadness and anxiety by toning and relaxing the nervous system. 

      • Treats shortness of breath, palpitations, severe exhaustion, and sunstroke. 

      • Helps to keep blood pressure and heart rate in check. 

      • Assists in the relief of persistent constipation, indigestion, and bile overproduction. 

      • Assists in the relief of arthritis in the shoulders, wrists, and fingers. 

      • Helps to relieve lower back pain. 

      • Improves joint flexibility in the hip, knee, and ankle. 

      • Leg ligaments and tendons are strengthened. 

      • Strengthens the arches of the foot and avoids calcaneal spurs by preventing injury to the cartilage of the knee or hamstring muscles caused by running, walking, and other activities. 



      INSTRUCTIONS 



      1. Kneel in front of a wall approximately 1 meter (3.5 feet) away. 

       

      • Place two of the blocks against the wall, shoulder-width apart, on their wide sides.  

      • Place the third block 45cm (18in) away from the wall on its long side.  

      • Set a 45cm space between your feet (18in).  

      • Place your hands against the wall on the two blocks. 

       

      2. Place your palms on the blocks and step backwards until your feet are 1.2m (4ft) from your hands. 

       

      • Make sure your feet are parallel to your hands and that they are the same distance apart.  

      • Raise both heels to the ceiling, extend your legs, and then drop your heels to the ground.  

      • Fully extend your arms. 

       

      3. Stretch each leg from the heel to the buttocks, as well as from the front of the ankle to the top of the thigh. 

       

      • Raise your buttocks, extend your chest, and reach for your hands with your sternum. 

      • Take a deep breath out, then lay your head on the third block.  

      • Extend your arms completely and press your hands down on the blocks.  

      • Extend your chest and stretch your spine.  

      • Maintain a smooth and long throat.  

      • Keep your eyes closed and your mind at ease. 



      VARIATION 1 - HANDS AGAINST A WALL.



      PROPS - A WALL AND A WOODEN BLOCK. 


      • Placing the fingers on the wall supports the shoulders and reduces shoulder joint strain. 



      BENEFITS.


      Aids in the relief of shoulder, elbow, wrist, and finger arthritis. 



      PRECAUTIONS.


      • Do not do this asana if you are experiencing diarrhoea. 
      • This asana should be avoided by rheumatoid arthritis patients who have a fever. 
      • If you have a stiff spine, high blood pressure, or are prone to recurring headaches or varicose veins, do all of these variations with a block under your head. 
      • The final posture should not be held for more than 30 seconds by beginners. 
      • Gradually extend the pose's duration to 1 minute. 



      INSTRUCTIONS.


      • Steps 1 and 2 of the major asana should be followed without the blocks for the hands. 
      • Place your fingers on the wall and your hands firmly on the floor. 
      • Then go to the third step of the major asana.



      You may also want to try out some more Yoga Asanas For Stress Relief Here.


      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.



      Yoga Asanas For Stress Relief - Uttanasana - Intense Forward Stretch



        This is a gentler variation of the classic posture, which assists novices and people with tight backs in achieving the ultimate forward stretch. 


        • The final posture may be done in five different ways. 
        • Practice the one that seems most natural to you and best meets your requirements. 
        • This is a restorative and soothing asana that relaxes and energizes the heart and lungs. 



        PROPS - FIVE WOODEN BLOCKS AND A FOAM BLOCK 



        • Three wooden blocks should be stacked on top of the foam block. 
        • On each side of the stacked bricks, place a wooden block. 



        BENEFITS 


        • Calms and soothes the body and mind. 

        • Increases blood flow to the brain, soothing brain cells and the sympathetic nervous system

        • Regulates blood pressure 

        • Relieves migraines and stress-related headaches 

        • Tone the abdominal organs 

        • Relieves stomachache by neutralizing acidity 

        • Strengthens and stretches the hamstring muscles 

        • Increases the flexiblity of the hamstring muscles 



        PRECAUTIONS


        • Do not do this asana if you have diarrhoea or osteoarthritis of the knees. 
        • This asana should be avoided by rheumatoid arthritis patients who have a fever. 
        • To prevent dizziness, slowly exit the position if you have low blood pressure. 



        INSTRUCTIONS 



        1. Tadasana means "to stand" in Sanskrit. 

         

        • Make a 30cm separation between your legs (1ft).  

        • Keep your toes pointed forward and your feet parallel to each other.  

        • Raise your kneecaps. 

         

        2. Take a deep breath in and lift your arms to the sky, palms facing front. 

         

        • Extend your spine to the sky. 

         

        3. Bend forward from the waist to the floor. 

         

        • Increase the stretch of your spine by pressing your heels on the floor.  

        • This is critical for proper technique.  

        • Downwardly elongate the sides of your trunk. 

         

        4. Place your hands on the blocks beside your feet and rest the crown of your head on the blocks in front of you. 

         

        • Kneecaps should be pulled in.  

        • Pull your inner legs upward and extend your hamstrings.  

        • From your heels to the top of your head, feel a single stretch.  

        • For 1 minute, stay in this position. 




        VARIATIONS OF UTTANASANA 



        VARIATION 1-HANDS AND ELBOWS. 



        • Beginners and those who are too stiff to put their hands on the floor or on blocks may find this version easier. 


        PROPS - A FOAM BLOCK AND THREE WOODEN BLOCKS.


        INSTRUCTIONS.


        • Stack the three wooden blocks on top of the foam block on the floor. 
        • Steps 1, 2, and 3 of the primary asana should be followed. 
        • Place your head's crown on the blocks. 
        • With your right hand, clasp your left elbow, and with your left hand, clasp your right elbow. 
        • Grasp the folded arms and pull them down. 
        • For 1 minute, stay in this position. 



        VARIATION 2 - HANDS ANDANKLES.




        PROPS- A FOAM BLOCK AND THREE WOODEN BLOCKS.


        INSTRUCTIONS


        • Place the foam block on the floor and place the three wooden blocks on top of it to support the head and make the forward bend easier. 
        • Then proceed to the major asana's Steps 1, 2, and 3. 
        • Take a deep breath out and put the top of your head on the blocks. 
        • With your hands, hold your ankles. 
        • Hold the position for one minute, breathing steadily. 
        • Holding your ankles gives more stability and balance, allowing you to bend deeper. 



        VARIATION 3 - PALMS ON THE FLOOR 



        PROPS - A FOAM BLOCK AND THREE WOODEN BLOCKS


        • Do not use blocks to support your hands unless your back muscles are sufficiently flexible. 
        • Instead, in the final position, put your hands flat on the floor. 


        INSTRUCTIONS


        • Place the bricks as directed. 
        • Then proceed to the major asana's Steps 1, 2, and 3. 
        • Place your crown of the head on the blocks. 
        • Then, just beyond your feet, put your hands flat on the floor. 
        • Stretch your hamstring muscles at the back of your thighs while keeping both heels down to the floor. 
        • Each hand's thumb should rest on the little toe of each foot. 
        • Distribute your weight evenly between your toes and heels on both feet. 
        • Hold the position for one minute, breathing steadily. 



        VARIATION 4 - PALMS ON A BLOCK 



        PROPS - TWO WOODEN BLOCKS.


        • Only do this variant when you feel your back muscles are flexible enough to maintain the forward bend without using blocks to support your head. 
        • Variations 1–4 are more advanced variations. 


        PRECAUTIONS


        • Do not attempt this variant if you have hypertension, headaches, cervical spondylosis, sleeplessness, migraine, or prolapsed discs. 


        INSTRUCTIONS


        • Standing with your feet together is a good idea. 
        • Place a block on each side of your feet on its wide side, with the long edges parallel to your feet. 
        • Steps 1, 2, and 3 of the primary asana should be followed. 
        • Place your hands on the blocks while bending from the waist. 
        • Your chin should be pressed on your knees. 
        • For 1 minute, stay in this position.



        You may also want to try out some more Yoga Asanas For Stress Relief Here.


        You may also want to read more about Yoga here.

        You may also want to read more about Yoga Asanas and Exercises here.



        Yoga Asanas For Stress Relief - Ardha Chandrasana - Half Moon Pose




          Ardha means "half," while chandra means "moon" in Sanskrit. Your body will take on the form of a half moon in this asana. 


          • Regular practice improves your attention span. 
          • It also helps with coordination and reflexes. 
          • The spinal stretch strengthens the paraspinal muscles, keeping the spine supple and aligned. 



          PROPS - A WALL AND A WOODEN BLOCK


          • The wall provides support and aids with head and neck alignment. 
          • For individuals with tight backs who can't reach the floor, the wooden block makes the posture simpler. 



          BENEFITS 


          • Keeps the spinal muscles supple by rotating and flexing the vertebral joints. 

          • Relieves backache by toning the lumbar and sacral spine. 

          • Helps to correct shoulder misalignment. 

          • Relieves sciatica; improves circulation in the foot; relieves gastritis and acidity; corrects uterine prolapse. 



          PRECAUTIONS 


          • If you experience stress-related headaches, a migraine, eye strain, varicose veins, diarrhoea, or sleeplessness, avoid this asana. 
          • Do not gaze up at your lifted arm if you have hypertension. 
          • Keep your eyes straight forward. 
          • If done against a wall, this is the only standing asana that relieves tiredness. 



          INSTRUCTIONS




          1. Standing in Tadasana is the first step. 

           

          • Place a brick against the wall on its short side.  

          • Inhale deeply and stretch your feet 1 meter (3.5 feet) apart.  

          • Raise your arms over your head to shoulder level. 

           

          2 Turn your right foot in, slightly to the right, parallel to the wall, and your left foot out to the right, parallel to the wall. 

           

          • Place your right hand on the block and bend your right knee.  

          • Raise your left arm in the air. 

           

          3 Raise your right leg and straighten it. 

           

          • Raise your left leg to the point where it is parallel to the ground. 

          • Maintain a straight line between your left and right arms.  

          • Your left hand's back should rest on the wall. 

           

          4 Take a look at your left thumb. 

           

          • Maintain proper alignment of your right foot, thigh, and hip.  

          • You should keep your balance on your right leg rather than your right arm.  

          • Hold the position for a total of 20 seconds.  

          • On the opposite side, repeat the position.



          You may also want to try out some more Yoga Asanas For Stress Relief Here.


          You may also want to read more about Yoga here.

          You may also want to read more about Yoga Asanas and Exercises here.