6 yoga exercises for Stress
Last updated 18/03/2022 by The pain clinics - Interdisciplinary Health
6 yoga exercises for Stress
Stressed Out? Here are 6 Yoga Exercises that can help you relax and reduce muscle tension. Feel free to share with someone with stress.
Yoga and yoga exercises can be useful when it comes to relaxation and relaxation in a hectic everyday life. Regular stretching and movement can be a good measure to counteract tense muscles and stiff joints. Try to set aside 20-40 minutes each day for this, then you will be able to notice great progress.
1. Sukhusana (Meditation Position)
This yoga posture releases the diaphragm and allows you to breathe with your stomach. Concentrate on relaxing and breathing deeply with your stomach. Take a deep breath through your nose and then breathe out slowly through your mouth. Repeat over 30-40 breaths.
A relaxing yoga position that increases mobility in the hip and seat. It stretches and gives more flexibility to especially the lower back. Find the position where it stretches easily and hold for 30 seconds before repeating over 3-4 sets.
A yoga position where you can really release tension and tension. This stretches the entire back from the lower part all the way up to the transition to the neck - muscles that we all know can be difficult to stretch in a good way. It stretches and gives more flexibility to both lower and upper back. Stand on your knees and let your body fall forward with outstretched arms as shown in the picture - make sure you do this in a controlled, calm motion. Find the position where it stretches easily and hold for 30 seconds before repeating over 3-4 sets.
4. «5-technique» (Deep breathing technique)
The main principle of the first basic deep breathing technique is to breathe in and out 5 times in one minute. The way to achieve this is to take a deep breath and count to 5, before exhaling heavily and again count to 5. The founders of the technique write that this has an optimal effect on heart rate variation in relation to this being set to a higher frequency and thus being more ready to fight stress reactions. This breathing technique can be combined with the yoga position Sukhusana.
Viparita Karani is a yoga posture that gives the body a well-deserved rest while removing pressure from the neck and back. When doing this exercise, use a yoga mat and a towel for increased hip stability. You find out for yourself how much stretch is right for you - experiment with the distance to the wall and the angle of the legs. Try to keep your legs straight as you let your shoulders and neck sink back toward the floor. Gently pull your neck back and let your arms fall back with your palms up. Hold this position for 5-10 minutes while breathing calmly and controlled.
Effective exercise that releases tension in the neck and shoulders. Stand on all fours and then raise the seat slowly to the ceiling - until you reach the illustrated position. Hold the position for about 30-60 seconds (or as long as you can) and then slowly lower yourself to the ground again. The exercise activates the right structures and muscles around the shoulders in a good way. Repeat over 4-5 sets.
These are fine yoga exercises that should preferably be done daily for maximum effect - but we know that hectic weekdays do not always allow this, so we think you are good even if you get to do it every other day.
How often should I do the exercises?
It all depends on you. Find out what works for you in the beginning and build slowly but surely going forward. This can be a time consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible.
Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here . If you have any questions, just give it a go Contact us or comment directly in one of our relevant articles for your issue.
NEXT PAGE: - Pain in the neck? You should know this!
ALSO TRY: - 5 Good Exercises Against Bad Shoulders
What can I do even for muscle and joint pain?
1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.
2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:
3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.
4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.
5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).
Recommended products for pain relief for muscle and joint pain
Biofreeze (Cold / cryotherapy)
Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.
TRY THESE EXERCISES ALSO: - 5 Good Exercises Against Sciatica
ALSO READ: - 6 Effective Strength Exercises for Sore Knee
DID YOU KNOW: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you need other recommendations tailored for you.
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