Yoga during lunch breaks to control stress

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Yoga can help you deal with stress, and the best part is, it doesn’t take a lot of time. You don’t have to spend hours on the mat or invest years in learning complicated postures. Instead, by just taking a few minutes each day, you can reduce your stress levels and improve your quality of life. A key part of yoga is that it allows you to manifest these changes in your breathing.

By changing the speed, pace, and quality of your breathing, you can calm your nervous system, shifting your body from a state of stress to a state of relaxation. Namita Piparaiya, Yoga and Ayurvedic Lifestyle Specialist, Founder of Yoganama, shares three simple techniques that can help you:

1. Start with the palming technique

Palming is very useful for eye strain and stress from staring at a screen for long hours. Rub your palms together for warmth, then gently cut your eyes, creating a dark, hollow space around them. Relax your forehead, eyes, and neck for a few breaths.

You can follow this with a gentle massage of the head, focusing particularly on the eyebrows, temples and forehead. Then place your hands in front of you as you open your eyes with a few gentle blinks looking directly at your palms. If you do this outdoors, you can also look into the distance. Taking a few moments to look outside, preferably in the greenery or to stand by the window and gaze out in natural light, is also very helpful.

2. Breathe deeply

When you are emotional, stressed, or physically tired, your breathing becomes shallow and loses its rhythm. The good thing is that it is a two way street. By consciously relaxing your breathing and bringing it to a consistent rhythm or rhythm, you can reduce your stress levels. This is important because much of our modern life is spent in a state of stress and hyper, which makes it even more necessary to devote time to activities that combat stress. Deep abdominal or diaphragmatic breathing is exactly the technique you need because you can do it whenever you are on an empty stomach. Just remember not to become too conscious of the breath and start forcing it to take a deep breath. By paying attention to the breathing, you will naturally slow it down. Immerse yourself in the beautiful experience for 3 minutes, three times a day.

3. Practice stillness

After a deep breath, the mind naturally calms down and this is the perfect time to practice meditation. You can do this by choosing an object for meditation; it could be a deity, a symbol, an affirmation, a mantra, a song or even your breath. And try to spend at least 3 minutes observing the nature of your object, introspecting yourself on its meaning, or just trying to keep your attention on it. For example, if you have chosen breathing as the object of meditation, try taking five slow breaths without getting distracted. If you are distracted, which is perfectly normal, start over at one o’clock and repeat until you have taken these five breaths with your attention intact.

This way you can integrate yoga into your daily life. These techniques are simple, do not require any equipment, and can be practiced anywhere. But they are immensely powerful and you will start to see the difference within a few weeks of practice.


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