Thursday, April 27, 2017

Yoga for Anxiety


Well its Thursday and the weekend is nearly here! But the stressors of the week, its challenges and its deadlines are still upon us. Time to focus on some yoga poses specifically for anxiety to ease the mind and keep us centered!!



Today we will take a close look at the benefits, injury warnings and instructions for the Cat Pose (Marjaryasana) and Cow Pose (Bitilasana), which are worked together in harmony with your inhale and exhale motions. (Often referred to as Cat/Cow).

Practising Cat/Cow is an easy, gentle way to warm up the spine and bring tension relief to shoulders and neck.

Yoga Posture of the Day; Part 1:
Cat Pose (Marjaryasana)


Pose Benefits:
·         Stretches the back torso and neck
·         Provides a gentle massage to the spine and belly organs
·         Relieves tension in shoulders and neck

Injury Warnings:
·         With a neck injury, keep the head in line with the torso.

Instructions:
1.       Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.

2.       As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest.

3.       Inhale, coming back to neutral "tabletop" position on your hands and knees.

4.       Continue on now again into Cow Pose during the inhale for a gentle, flowing vinyasa.

5.       Repeat 10 to 20 times with full, deep breaths.

Posture of the Day; Part 2:
Cow Pose (Bitilasana)


Pose Benefits:
·         Stretches the front torso and neck
·         Provides a gentle massage to the spine and belly organs
·         Relieves tension in shoulders and neck

Injury Warnings:
·         With a neck injury, keep the head in line with the torso.

Instructions:

1.       Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.

2.       As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.

3.       Exhale, coming back to neutral "tabletop" position on your hands and knees.

4.       Proceed on to Cat Pose during the exhale for a gentle, flowing vinyasa.

5.       Repeat 10 to 20 times with full, deep breaths.

Feeling a little more relaxed??  Of course Cat/Cow are just two of 21 anxiety release poses I have for you.

So please stay turned in the coming weeks for photos and a deeper look at the remaining 19 anxiety release yoga poses which will include:

·         Big Toe Pose (Padangusthasana)
·         Bound Ankle Pose (Baddha Konasana)
·         Bow Pose (Dhanurasana).
·         Bridge Pose (Setu Bandha Sarvangasana)
·         Camel Pose (Ustrasana)
·         Channel Cleaning Breath (Nadi Shodhana Pranayama)
·         Easy Pose (Sukhasana) [see post link]
·         Extended Pubby Pose (Uttana Shishosana)
·         Extended Triangle Pose (Utthita Trikonasana)
·         Fish Pose (Matsyasana)
·         Half Moon Pose (Ardha Chandrasana)
·         Head-to-Knee Forward Bend (Janu Sirsasana)
·         Legs-Up-the-Wall Pose (Viparita Karani)
·         Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana)
·         Salutation Seal (Anjali Mudra); AND
·         Seated Forward Bend (Paschimottanasana)






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