5 simple ways to integrate yoga into their strenuous day
5 simple ways to integrate yoga into their strenuous day
If your intention is for 2022 to start with yoga or to commit to a more regular practice, this can be a challenge if we consider how we can actually integrate a yoga practice into our busy life. Even if the advantages of yoga are so advantageous to reduce stress and fear (which then has a deeply positive effect on things such as immuneism, blood pressure and durability), many of us are too often tend to meet their own needs according to that of others. Especially if you have to provide a demanding job or a family, a one -hour yoga class can appear like an unrealistic luxury. So if you want to enjoy the brilliant advantages of yoga without taking too much time out of your day, read on 5 simple ways to seamlessly integrate yoga into your current lifestyle!
- Morgen Pranayama
- Sun greetings
- mantras for on the go
- yogic eye exercises
- mindful moments before going to bed
jumping to switch off the alarm clock is a stressful start to the day. Therefore, it is one of the most valuable things you can do to calm your nervous system before you get up all day. Before getting up, practice 5 rounds sama vritti pranayama or "same breathing", which can calm body and mind and stimulate the parasympathetic, also known as "rest and digestive system"- and when we are relaxed, the body works much better. To practice, breathe in, tie up to five, take five, take five and hold five again, then repeat it four times. (Link away) can help you understand the importance of healthy breathing, while (link removed) will give you further pranayama techniques that you can explore depending on the effects you want to trigger.
When you fill the kettle in the morning, cooking between two and four minutes, i.e. while waiting for your morning cup of organic (link away), move through a few rounds of Surya Namaskar or "sun greeting". (Link away) explains how these traditional yoga attitudes and movements effectively contribute to stretching and strengthening the entire body, increasing blood circulation, lymph flow and thus your health before you have even drunk your first cup of tea or coffee! By the way, if you try to reduce caffeine; (Link removed) is a naturally caffeine -free choice to wake your day.
On the way to work-as long as it is absolutely safe-a simple Mantra practice is a yoga technique that uses the power of sound for great advantages. Mantras like 'Oh' or 'um or even simple sums helps with communication with the vagus nerve (a long nerve that runs from the brain to the intestine and is connected to all vital organs on the way). The vagus nerve constantly feels our respiratory rate, heart rate, intestinal health and even whether we are psychologically stressed and then tells the rest of the body how it should react. When we hum, we inform the vagus nerve that it is okay to relax and put the body into rest and digestive mode in which our immune system and our digestive system work best. The buzz also increases the nitrogen oxide, which can help reduce blood pressure, increase sporting performance and reduce sore muscles. Play mantras to sing along in the car or bring it with mantras in motion from Erin Stutland with you on your way to work to discover a variety of mantras that range from relaxation to concentration, recharge your batteries or prepare for sleep.
When you spend your working day in front of a screen, you know how tired and irritated your eyes can become. We have developed so that we are looking up and around all day and looking for many different objects near and in the distance, not on a single object up close, which can lead to eye load, headache and migraines. A short break at work can help refresh your brain and eyes and reduce the well -known fatigue at the end of a long working day at the desk. Just as our circadian rhythm influences our sleep-wake rhythm, we also have smaller ultradian rhythms that circle in the course of the day. One of these ultradian rhythms influences our body and mind in such a way that most of us are able to concentrate on a task on average for about 90 minutes before we really need a break. Knowing this can help us to be much more efficient if necessary and help us give the body for an important moment to regenerate. Stand a timer to 90 minutes (you can of course also choose 30 or 60 minutes if it suits you better), if the timer has expired and it is time for a break, turn off the screen and briefly close your eyes (the eyes consume about 20% of our energy during the day). Then open your eyes and visualize a watch in front of you. Move your eyes on the clock to 12, 6, 9 and 3, then to 12, 6, 3 and 9. Next, move your eyes around 1 to 12 and then from 12 to 1. Next you will see yourself a little far from you, then something in the middle and finally something near you. All of this can help to fill up and revitalize the eyes and also to restore the brain's ability to concentrate. To calm your eyes at the end of the day, use the (link removed) and block sleep-disturbing light with the (link removed)
At the end of a long day we can turn to a glass of wine, a netflix show or a bar of chocolate to switch off, but all of these things have their own negative effects. Practice only a few relaxing yoga postures such as Balasana or 'Child’s pose' and a supported restorative baking with A (link removed) for a calming balm before going to bed. You can practice these attitudes while you are careful through your body and live every limb. A gratitude that is practiced shortly before going to bed can also help to improve mental and emotional well-being on your bedside table to scribble before falling asleep.
Are you planning to make yoga part of your 2022? Do yoga techniques fit in your strenuous day? Or do you commit to regular studio lessons with a favorite teacher?
From the pen of yogamatt