Yoga routine for stress relief and energy restoration

Author: Sofya Pushkaryova - yoga instructor and psychologist.
2014-12-07

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Life in stress has become a daily reality for many business people. We are constantly in a hurry, wanting to do a million things at once and "accomplish everything." This is why time management training is so popular, where various time management techniques are taught.

The culture of mass consumption continuously creates new stimuli and goals in our consciousness. We strive for new objectives, taking on more responsibilities and uninteresting tasks, while forgetting about our bodies, which are tense and tired.

Tension accumulates, forming muscle blocks, which leads to a decrease in life tone and chronic fatigue. In such situations, people start searching for miraculous remedies or simple stress relief through alcohol, which naturally does not solve the problem but rather worsens it.

However, a wiser approach is to turn to the ancient knowledge of yoga, which has not only retained its relevance but has also emerged from the depths of time as a means capable of connecting our mind and body.

One of the reasons for stress is the retreat into our minds, into virtual reality, and the loss of contact with our sensory part, our body. Yoga helps restore this connection, establish a dialogue, and initiate the process of self-healing.

Yoga shifts your focus from the external to the internal, from thoughts to sensations and feelings, from results to the process. You learn to be present "here and now," to simply be in your body. This concentration cleanses the mind, the psyche, relieves tension, and opens access to inner harmony and joy.

The sequence that I want to propose today can be done at the end of the workday, about an hour before sleep.

We begin with the breathing practice Nadi Shodhana. This practice cleanses the body, calms, relaxes, and relieves stress. It is performed in a sitting position in one of the meditative asanas (Padmasana, Vajrasana, etc.).

If you feel uncomfortable in these asanas, you can sit on a chair with your feet on the floor and keep your back straight. Breathing occurs through the nose with the mouth closed. You alternate inhaling and exhaling through each nostril, closing one nostril with the fingers of your right hand (as shown in the picture), starting with a breath out through the right nostril. Perform this for 5 minutes. Over time, you can increase the duration to 10-15 minutes.

Supta Baddha Konasana. This asana effectively relieves fatigue, restores energy, and revitalizes the body. Perform for 5 minutes.

Viparita Karani. This is an inverted asana. It is one of the most important categories of asanas in yoga. These asanas affect all systems and organs of the body. Regular practice of inverted asanas contributes to rejuvenation and longevity. Viparita Karani relieves stress, calms the nervous system, improves blood circulation to the brain, and helps the heart muscle rest. At the initial stage, this asana can be performed with a bolster against the wall. Perform for 1 minute.

Setu Bandha Sarvangasana. This is a simplified version of Sarvangasana. Perform for 1 minute.

Sarvangasana. This should be performed carefully, with the weight of your body on the shoulders and elbows. If you feel any discomfort in your neck, you should stop and carefully exit the asana. This asana relieves stress and depression and treats varicose veins and gastrointestinal issues. Like all inverted asanas, it rejuvenates and restores the body. It helps restore energy after illness. There are also simplified versions of this asana using a chair. Perform for 30 seconds to 1 minute.

Contraindications for performing inverted asanas:

Shavasana. Relax for 10 minutes.

Meditation-Visualization. Imagine that you are in a meadow. Look around. What do you see? What season is it? What time of day? What is the weather like? Observe everything around carefully. Look to your right. What do you see on your left, what's behind you, and what's in front? What do you feel like doing in this meadow? Do it…. Now look around and find a path that will lead you to a creek. Look at the creek and walk to its source, the place where it begins… Find the spring, the spot where the creek starts, and look at the water. What is it like? What color is it? What temperature? Wash your face with this spring water. With each moment, feel that all worries and problems are fading away…. You are restoring your energy….. Now we gradually return and open our eyes.

Wishing you happiness and well-being!

I conduct individual yoga sessions at your home in Moscow! You can sign up for your first session with a 50% discount right now by calling 8 926 596 87 15 or emailing info@yoga-klub.ru.

I develop personalized yoga programs and conduct supportive online sessions via Skype at sonya_pushkareva!

Your personal yoga trainer Sofia Pushkareva