If you suffer from insomnia, it’s hard for you to fall asleep in the evening, and wake up in the morning, it means that the body’s resources are running out. Too much physical and emotional stress are accumulated, the nervous system is in imbalance. You need to unload yourself both physically and emotionally.
Starting position: lying on the back, hands either along the body or on the width of the shoulder girdle, the legs are bent at the knees, feet at a comfortable distance from the pelvis and on its width.
On inhalation, lift the lower back of the floor to a comfortable limit for you. Feel how the pelvis with the movement of the waist will roll over the sacrum forward, closer to the feet. On exhalation relax and put the lower back down to the floor. Notice how the pelvis will roll over the rump closer to the body. It is important not to press the lower back to the floor, but simply relax, and it will fall down by itself. Continue to move slowly, avoiding jerks in a comfortable amplitude. Make 20-25 such “rolls” of the pelvis.
The starting position is the same.
Exhale slowly, gently, softly lower your knees to the left, relax the muscles of your legs and let your legs sink to the floor under your own weight. On inspiration, just as slowly, avoiding jerks, return your legs to the center, on the next exhalation, lower your knees to the right. Repeat 12 movements on each side.
Move with your eyes closed, extremely smoothly, watching the movement spreading through the body.
Starting position: also lying on the back, but put your right foot in the center of the pelvis, left one throw on the upper thigh, lift your hands up above the chest and close hands together (hands in this position are like a mast).
On exhalation, moving very slowly, lower your legs to the left, relax, let them stretch to the floor under their weight. On inhalation, return to starting position, on exhalation again lower your knees to the left. Observe in this case that when the knees fall to the left, the hands tend to make a right turn. There must be a feeling that you turn your hands with your feet. Make 12 movements, then change your legs and repeat in the other direction.
A new study finds that mind-body interventions, such as yoga and meditation, can reverse gene expression changes causing stress.
For the study, a team of researchers reviews 18 studies with 846 participants concerning effects of numerous mind-body practices, such as yoga, Tai Chi, meditation, and mindfulness, on gene expression.
Having analyzed the received data, the scientists discovered that people practicing mind-body practices have the reduced production of a molecule called nuclear factor-kappa B (NF-kB), which regulated gene expression.
Study leader Ivana Buric of the Centre for Psychology at Coventry University in the United Kingdom says: “Millions of people around the world already enjoy the health benefits of mind-body interventions like yoga or meditation, but what they perhaps don’t realize is that these benefits begin at a molecular level and can change the way our genetic code goes about its business.”
A new study published in the journal Psychiatry Research suggests that meditation can help the body to respond to various stressful situations.
People with anxiety disorder participated in the study. All of them took an 8-week course of mindfulness meditation where they learned to focus on present moment and accept their difficult thoughts and feelings. In the end of the study, the researchers found that upon the completion of the course the participants demonstrated reduced levels of stress hormone and markers of inflammation during an artificially created stressful event.
Study researcher Dr. Elizabeth A. Hoge, an associate professor of psychiatry at Georgetown University Medical Center in Washington, DC, says: “Mindfulness meditation training is a relatively inexpensive and low-stigma treatment approach, and these findings strengthen the case that it can improve resilience to stress.”
More information about the study you can find here.
People like practicing yoga for various reasons beginning from physical conditioning and stress management to spiritual connection. Whatever a goal may be, you still can get an injury, even if you’re a skillful practitioner. Here are 7 most common yoga mistakes, avoiding which can help you keep strong and healthy:
- You think that harder poses are better poses.
- You prefer flexibility over strength.
- You forget to breathe.
- You keep pushing through pain.
- You do not use enough props.
- You are too goal-oriented on the mat.
- You are distracted on the mat.
More information on these mistakes here.