First, we will analyze the causes of stress or anger. They can be different for different people, but there are a number of patterns. If you have found one or more of the following bad habits mentioned below, then it is advisable to begin the fight against stress with its removal. And then apply the practice of yoga to reduce stress and anger, including cleansing.
But in some cases (especially bad habits and overwork), you should start, on the contrary, with cleanings, continue with yoga, and then the habit or symptoms of stress go away “by themselves” …
- Chronic constipation
- Infectious diseases and ARVI, FLU
- Elevated cholesterol in the blood
- Some severe kidney disease
- Food for the night or a habit is fried, spicy
- Abuse of tea and coffee
- Abuse of acidifying products (including meat food 3 times a day!)
- Overstrain at work / in the family
- Accepting a large number of “chemical” (allopathic) drugs – they all have side effects! If you take 2-3, then the effects can be added together
- The so-called “PMS” (in women)
- Sexual disorders (in men and women)
- The absence of physical training (“no sports, no exercises in the morning”)
- Inability to relax – physically and emotionally (in our day – very often, see below solution – Yoga-Nidra)
- Pregnancy (attention, in this latter case, can be used with the advantage – with the approval of the doctor – only individual, the softest, from the means given in the article).
The program “detox from stress”:
The fight against stress, if we want to remove the causes of its occurrence, and not the symptoms (which, if the cause is not removed, will appear until the end of life), we must begin by eliminating the above problems.
Since the nutrition of people suffering from stress is almost all very far from ideal, it is worth paying special attention to it. In order to quickly break harmful eating habits, it is best to post 3-4 days on freshly squeezed vegetable and fruit juices, slightly worse – on herbal infusions, water.
If fresh juices are inaccessible for financial reasons, then I’ll go and herbal infusions (decoctions), and even just mineral water with the addition of lemon juice and a small amount of honey (such solutions are better than just “bare” water, as it eliminates dizziness and severe weakness, nausea on hunger). In the future, we must gradually return to a balanced diet of raw and thermally processed foods.
But in the morning, drink warm water with lemon and honey, eat more fiber, pamper yourself with fresh juices/fruits/vegetables, regularly help the stomach, taking a Trifal powder, avoid such unhelpful “vegan” foods as chili, ghee, spicy spices, and all sweet based on sugar. Once a week to starve on fruit or vegetable juices.
Not Ayurveda alone is the yogi! If we talk about the practice of yoga, it is necessary to make a program consisting of three “ingredients”: asana, pranayama, and meditation, every day (preferably a little bit, but still EVERY day! – in our organism everything is cyclical).
To reduce stress are especially useful:
Asanas: Shavasana, Gomukhasana, Ardha Matsyendrasana, Vajrasana, Bhujangasana, Sarvangasana and Viparit-Karani Asana, Tadasana ( Vrikshasan ), Padmasana, Shashankasana, Siddhasana, Padahastasana (except for people with high blood pressure) are all in a complex of other asanas, counteraction, and left-right, and, in a slow rhythm, Surya-namaskar.
The results of cleansing and exercises can be assessed in the next serious stressful situation … At the same time, in the course of health-improving activities, still remember what it is all about (for cleaning the body is not an end in itself): your health procedures and new useful habits should not to hide from you the taste and colors of life and live communication, and can not replace the practice of yoga!
These methods also help in situations where nervous tension prevents objectively assess the situation and take the right step.
1. Vritti herself, “Equal Breath”:
Take a comfortable sitting position, straighten your back. Count to four and take a slow deep breath. At the expense of four gently exhale. Exercise is performed with the help of nasal breathing, that is, the mouth is closed at the same time. Over time, after practice, you can increase the score to six or even eight. This exercise relieves tension, supplies the brain with oxygen, gives a sense of calm and relaxation.
The optimal time for doing this exercise is before bedtime. Thus, you prepare the body for a complete rest and get rid of troubling thoughts and emotions.
2. The technique of breathing through the stomach:
Deeply inhale through the nose, opening the lungs and diaphragm. Exhale slowly, with your mouth. Seven such breaths-exhalations can lead your body into a state of rest, reduce the heart rate and thereby stabilize the pressure. It is enough to spend on this exercise about 10 minutes a day.
Most often this technique is used before responsible tasks: passing exams, business meetings and similar stressful situations for your body. Constant training will teach you not daring to immerse in respiratory gymnastics, quickly reducing stress.
3. Nadi Shodhana, or “Alternative Breath”:
Take a comfortable pose, close your eyes and slowly inhale the air with your nose, holding the right nostril with the thumb of your right hand. Inhale, with the ring finger of the right hand, close the left nostril and breathe out the air with your nose. Alternate the inhalation through the different nostrils four to five times.
This exercise reduces the level of stress and negativity, contributes to improved brain activity, charges vivacity. With the help of Nadi Shodhana, you control your anger by turning it off and allowing the body to recover quickly.
4. Kapalabhati, or “The Shining Breath of the Skull”
In a comfortable position, take a long breath through your nose, and then exhale sharply, using the abdominal muscles. To do this, strain the lower abdomen, and literally push the air, sharply and quickly. Find a comfortable place for yourself and follow this exercise eight or ten times.
With the help of such a breath, you supply the whole body with enough oxygen and help it mobilize all the forces for active action.
5. Progressive relaxation
This technique includes the preparatory stage. First, take a position in which you can alternately strain and relax all the muscles of your body. Start with your feet, gradually rising to your head.
Focus on your body and try to work out as many muscle groups as possible. It’s okay if the first time you do not get enough. Regular training will give you complete control over your body. Use nasal breathing during exercise. Slowly and deeply inhale, strain the muscles, and then relax and slowly exhale the air. First, use the account for three or four.
This technique allows you to relax after a busy day and stabilize all the processes in the body. Breathing, combined with exercise, delivers to the muscles the necessary amount of oxygen, thereby regulating the level of stress.
6. Managed visualization:
The optimal for this exercise will be the use of soothing music. Close your eyes, relax and imagine pleasant moments in life, memorable images of cities, buildings, faces of close relatives, children, pets – everything that can make you happy and cheer up.
At the same time, slowly inhale the air through your nose and exhale slowly as slowly. Soon you will find the necessary rhythm and completely relax. Take this exercise for 10-15 minutes.