Jobs, commuting, traffic jams, finances, relationships, illness and fatigue can all contribute to feelings of tension and angst. Although it is impossible to avoid all of modern life's stresses, a number of yoga poses and techniques can help you handle stress and reduce the likelihood that stress will have a negative impact on your health. Use these techniques whenever stress is beginning to get the upper hand in your life.
Corpse Pose
Corpse pose is an ideal position in which to perform many of the breathing and meditation exercises common in yoga. Perform corpse pose anytime you feel like you need a timeout from the stresses of the day. Lie on your back with your legs extended and your hands by your sides. Your feet should be around hip-width apart and your arms away from your sides so that air can circulate around your armpits. Let your neck relax so that the weight of your head presses into the floor. Open your mouth very slightly and place your tongue against the inside of your upper front teeth. With eyes closed and breathing even, remain in this position for five to 30 minutes.
Sufi Mother's Breath
Sufi mother's breath promotes a feeling of being nurtured, increases the flow of oxygen throughout your body and reduces tension. Sit comfortably on the floor or lie in corpse pose. With eyes closed, exhale fully, making a sighing sound. Inhale through your nose for a slow count of seven, hold your breath for a count of three and then exhale fully for a count of seven. Hold the exhale for a count of three and repeat. Repeat for five to 10 cycles. Imagine you are inhaling calm while exhaling stress.
Alternate Nostril Breathing
This breathing exercise helps to calm your mind and balances the energy of the nervous system. Sit comfortably. Raise your right hand to your face and place your middle finger on your forehead. Rest your thumb on one side of your nose and your little finger on the other. Press your thumb against the right side of your nose to close your nostril and inhale through the left side for a slow count of five. Release your thumb and compress the left side of your nose and then exhale for a slow count of five. With your little finger still in place, inhale for a slow count of five, release your little finger, press your thumb to close your right nostril and exhale. Continue inhaling and exhaling through alternating nostrils for five to 10 rounds.
Resting Meditation
Meditation is the practice of focusing your mind on one idea and blocking out all other thoughts. This idea can be an object such as a candle flame, a numerical sequence, an image or a mantra. The best position for meditation is one that allows you to be completely comfortable so that you are not distracted. Once you have relaxed into your chosen position, focus on your breathing and establish a slow, even rhythm. Once your breathing is under control, start silently repeating the mantra. Recite the phase slowly, once as you inhale and again as you exhale.
References
- "Yoga, Tai Chi Massage, Therapies & Healing Remedies"; Mark Evans; 2003
- "Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners"; David H. Coulter and Timothy McCall; 2010
