Stress is a normal reaction of our body in cases of ‘challenging’ situations, such as in times of danger or when we carry out new activities, but if it takes hold of us it is depleting our health. Therefore it is necessary to be attentive to the signals that our organism throws to us because he himself gives us attention in the form of problems sleeping, tiredness, lack of concentration, poor memory, stiff neck or jaw, etc. When you notice any of these symptoms try to take some time to relax every day. Yoga, meditation or breathing techniques are some of the tools you have at your fingertips.
Asanas to Reduce Stress
Much of the tension produced by stress is located in the area of the neck and shoulders, which can lead to headaches, dizziness, dizziness, tingling in the fingers of the hands, etc. If we do nothing to remedy we may end up suffering contractures, osteoarthritis or cervical herniated discs, so you do get to work!
The idea is to work the most affected muscles in these areas (the trapezius or sternocleidomastoid are some of them) to recover their elasticity and strengthen them, thus improving the mechanics of the neck.
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Before you begin, it is convenient to do a few stretching exercises, if you can do them at work as well as help relieve tension throughout the day. Some of the recommended asanas are matsyasana or fish posture, perfect for stretching the cervical and dorsal region of the spine; the position of the arms in garudasana or posture of the eagle, to relieve tensions in neck and shoulders; and shoulder twists. Positions of rest or relaxation are also recommended as balasana or posture of the child, uttanasana or calf and shavasana.
In addition to these asanas you need to pay attention to your posture in your day to day, good postural hygiene is the best of medicines. Of course, if you have an injury it is advisable to consult with your doctor before performing any exercise, and if you have never practiced these asanas it is best to perform them before in class with the help of a teacher.
Pranayama for stress
I have already told you about the importance of breathing in our state of mind, so pranayamas can be our great allies in cases of stress and anxiety. Both complete breathing and Nadi sodhana or Brahmari will help us relax in times of stress.
As I mentioned in the post on ‘ The Importance of Breathing ‘, alternate breathing and bee breathing are perfect techniques to reassure our mind in states of agitation. Also for the days when the stress has overcome you and the accumulated tension has given way to headaches try to perform Nadi sodhana by closing the right nostril and breathing on the left, in a few minutes the pain should disappear.
And if one day you feel anxious Brahmari does, and remember that the more you maintain the more relaxed exhalation, but if on the contrary, the forces can end up stressing you more.
Stress and Meditation
It is said that if the mind is not relaxed the body does not relax so the breathing exercises and meditation is so important. When it comes to calming the mind meditation plays a very important role. There are different ways of meditating, today I propose one based on the ‘body scan’, all you have to do is concentrate on your breathing while observing the sensations of each part of your body. Start at the toes and gradually go up to the top of your head. You will get past all the worries at least for a little while.
Remember that while a little stress motivates us to react to the challenges we face, a lot of stress immobilizes us, physically and mentally wears us, and eventually we end up getting sick, so it is so necessary to know how to manage and fight it.
Good start to the week!