Saturday is my day to share some postive ways for dealing with the stresses of life. Trying to quit smoking is a biggie. I hope that with this yoga series someone can benefit from my methods for dealing with life's challenges in a positive way. Let me know you were here=).
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Most people go through stress. Self help is a good start to dealing with it. Try some of the ideas for relaxation. I also have a you tube of a simple yoga exercise and then 2 easy poses to try. Its a nice Saturday to take time and recharge, I'm glad you are here.
According to the Mayo Clinic using relaxation techniques can: Slow your heart rate, lower blood pressure, slow breathing rate, increase blood flow to major muscles, reduce muscle tension and chronic pain, improve concentration, reduce anger and frustration, boost confidence to handle problems.
To get the most benefit, use relaxation techniques along with other positive coping methods, such as exercising, getting enough sleep, and reaching out to supportive family and friends. Mayo Clinic
3 types of relaxation techniques include...
Autogenic relaxation uses both visual imagery and body awareness to reduce stress, with progressive muscle relaxation you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations.
In visualization you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch.
What can you do to relax? Try massage, hypnosis, meditation, yoga, tai chi.
self massage
1. Every morning and evening, hammer out the kinks. Using your fists, gently thump the outside of your body, starting with your legs and arms, working from top to bottom. If you’re taking any kind of blood thinner, such as Coumadin (warfarin), avoid this one; you could wind up with bruising.
2. Rub your belly after every meal. Place one or both palms on your abdomen and rub it in clockwise circles. This is the same direction food naturally moves through your intestine, so your circular massage will help to stimulate digestion.
3. Rub yourself down before and after exercise. Massaging your body before your stretching, cardio, or strength training increases blood flow to the muscles.
4. Give your hands a massage every day — whenever you put on lotion. Start with the bottoms of your palms by clasping your fingers and rubbing the heels of your palms together in a circular motion. Then, with your hands still clasped, take one thumb and massage the area just below your other thumb in circular motions, moving outward to the center of the palm. Repeat with the other hand. Then release your fingers and use your thumbs and index fingers to knead your palms, wrists, and between your fingers. With one hand, gently pull each finger of the other hand. Finish by using your thumb and index finger to pinch between your other thumb and index finger.
5. Roll on a tennis ball whenever you feel tight. If your foot feels tense, stand with one hand on a wall for support and place the arch of one foot on top of the ball.
You can also lie on the ball to get at that hard-to-reach spot between the shoulder blades or to soothe tension in your low back. For tight hips, sit on the ball, wiggling your booty around and holding it in any spot that feels particularly good. READERS DIGEST online
Ok, try these poses after you've breathed 5 times in and out and had a big glass of water. Please remember to drink at least 8 glasses today. Build up to 2 liters of water a day. You're body will love it.
Let's do a vinyassa together.
COW & CAT POSES
COW: As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward. Exhale, coming back to neutral "tabletop" position on your hands and knees. Repeat 10 to 20 times.
CAT: As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest. Inhale, coming back to neutral "tabletop" position on your hands and knees.
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