“Yoga allows you to undo your body tension but also soothe your mind!
Ideally, it should perform 15 to 20 minutes every day to bring your awareness to your body and your breathing.
The key is to turn your relationship so that it does not overwhelm you.The mind-body practice like yoga can be extremely helpful.The
need for anti-stress practices has become more and more urgent, as we are overworked, overwhelmed, and all simply exhausted!
Your blood pressure goes up and makes your heart beat faster, your blood sugar rises and can erode your immune system, you are more sensitive to conditions such as migraines and irritable bowel syndrome, etc.
Stress itself is neither good nor bad in itself. It all depends on how you perceive it and react to it. This determines how it will affect your health.
The benefits of yoga
With the practice of yoga, this awareness of your body, your breath, will spread to other areas of your life, including your work.
“By learning to separate the urge to act from the reaction, you begin to find that something like a meeting canceled at the last minute or a new project entrusted to you can not shake you as much as in the past.”
You will be able to detect the stressors and, thus, take a break to step back and act in conscience.
What can you change in yourself?
Practice yoga regularly by taking classes and then, gradually, practicing regularly at home.
When you are in a difficult posture for yourself, you can stay in the posture and focus on your breathing, without trying to overdo it, or be too rigid.
You can gradually apply this same approach in your work. When you face a difficulty, consider what you can say and do to improve the situation.
Observe and understand little by little what triggers your negative moods to prevent these situations from happening again. Do you tend to move very quickly and agitate yourself if you are late? If so, observe this and plan to leave half an hour earlier than usual.
A simple exercise:
First, find a comfortable sitting position (on the floor or on a chair). Then close your eyes and become aware of your breathing, paying attention to it for a few minutes. Start by practicing five minutes a day, then gradually increase the duration.
Watch from moment to moment without judgment. This can radically transform the way you handle stressors during your work days.
Learning to watch your thoughts, rather than react to them, offers a whole new level of freedom!
At work, if you think, “I hate my boss”, you can start asking yourself, “Is this really true?”
You can also keep a diary to track your daily stress and see how it affects your mood. Write down the physical sensations you feel in your body, such as back pain or tension in your shoulders. After seven days, review the journal and look for patterns, both in your stressors and in your responses. For example, you may find that working on a computer for long periods of time gives you headaches.
Then, by developing a plan that will help you better respond to stressors, you will be able to anticipate. For example, instead of drinking coffee when you are bored or tired, plan to take regular breaks every two hours.
Lastly, pay attention to your breathing: shallow and fast (the way many people breathe most of the time), they can be both a cause and a consequence of stress.
Slow down your breath by bringing it down, down your belly. Abdominal breathing , in which the diaphragm is used to make the most of the inhalation and abdominal muscles, helps to squeeze the air out of the exhalation.
A simple technique that can quickly reduce your stress is to lengthen your expirations with respect to your inspirations. This increases the tone of your parasympathetic nervous system, and increases your relaxation.
Savasana (the final and deep relaxation at the end of yoga class, lying on your back), some breathing exercises, associated with the practice of meditation, will allow you to cultivate introspection and relax deeply.
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