5 yoga exercises to relieve their adrenal glands

Regardless of whether it is stressful from the unpredictable state of the world at the moment, stress through work, private life or a general feeling of the underlying fear is the fact that many of us experience more stress and discomfort than necessary, and it can be in our lingering body and mind long after the first experience. If we do not allow ourselves to fully process stressful events, or if we constantly have anxious thoughts in our thoughts, we start to strain the nervous system and adrenal glands, and if we continue to put ourselves in a stress, this can lead to burnout and even adrenal fatigue. If you tend to feel tired all the time or no longer have the inspiration, energy and the mojo you once had, this could be a sign that your adrenal glands are revised and need some TLC. Yoga, meditation and pranayama (breathing techniques) can work wonders to fix problems with the adrenal glands and prevent the structure of stress. However, there are some special yoga methods that can help combat the adrenal glands, calm them down and calm them down again. Try the following exercises and bring in one or two of them to your self -care to relieve your adrenal glands.

brahmari breath

The 'Humming Bee Breath' is a great way to activate the vagus nerve and thus move the nervous system into parasympathetic mode (calm and digestion). If we breathe in this way, exhaling is of course longer, which is also an effective and surprisingly quick way to feel relaxed. To practice: breathe in slowly and long through the nose. Leave a long, quiet and loud sound as necessary when exhaling. Of course, let the sound end and repeat it three to five times. To improve the exercise, cover your ears to feel and hear the vibration.

Vararita Karani (legs up the wall)

This restorative inversion stimulates the baroreceptors (blood pressure sensors) in the neck and chest. If this happens, it triggers a reflex that reduces nerve inputs into the adrenal glands, slows down the heart rate, lowers blood pressure, calms the nervous system and relaxes the blood vessels. To practice: Lie on the floor with a soft blanket and stretch your legs over the wall. You can improve this practice by putting an additional ceiling or upholstery under your hips and a weighted sandbag on your feet (I. love this variant!) Or use a chair to support your lower leg instead of having them on the wall. Stay here for about 5 minutes.

yoga nidra

Yoga Nidra is a deeply relaxing and reviving practice that works in the unconscious layers of the mind. It is actually a phrase that describes the state of mind in which the practitioner enters during practice - which means "yogic sleep" translated. The "sleep" state that you can experience when practicing yoga nidra is actually the "hypnogical" brain state that is the state of mind in which we move between alert and sleep. This is a very suggestive and therapeutic place, and through the use of a repeated Sankalpa or repeated determination, habits and thinking patterns can be changed. During training, they are guided through a body scan, they visualize shapes, pictures or colors and they repeat a certain sentence like "I'm relaxed" or "I'm fine". To practice Yoga Nidra, visit an online course or look for a teacher whose voice you feel soothed online.

yin yoga butterfly pose

This attitude stimulates the renal meridian - which soothes and strengthens the adrenal glands - and helps to stretch the inner thighs and the lower back. By stretching and moving along certain meridian lines, we use the old eastern wisdom of Chinese medicine, which tells us that each organ determines the energy and emotion routes in the body. If we allow ourselves to relax and indulge in the postures, we not only start working physically to reduce tensions, but also to bring the nervous system back into balance. To practice: bring the soles of the feet together to create a diamond shape on the floor with your legs. Fold yourself forward as far as possible as you can feel a stretch through the inner thighs and the lower back. Use a cushion or pillow for support so that you can let go of completely for a few minutes.

meditation of the inner smile

The meditation "Inner Smile" is a traditional Taoist practice and helps to give parts of the body warmth, compassion and love that may need some help at the moment. If we convey a feeling of relaxation and certainty if we "relax" an energetic message with the inscription "Relax", and if you are practiced regularly, you tend to understand the message. How to practice the meditation of the inner smile: make it comfortable and close your eyes. When you inhale, imagine you breathe in your lower back (where your kidneys and adrenal glands are located) and feel how this space expands, expands and extends. Start smile when you exhale and visualize the feeling and warmth of your smile, which also spreads through the adrenal glands. Go on for 12 rounds.