எளிய யோகா ஆசனங்களால் மன அழுத்தம் மறைவு

சில எளிய யோகா ஆசனங்கள் செய்வதன் மூலம், மன அழுத்தம் உடல் அழுத்தம், கவலை ஆகியவற்றை மறையச் செய்யலாம்.

தொடர்ந்து படியுங்கள்.
வாழ்க வளமுடன்

நன்றி ஏபிஸி நியூஸ்
Stress disappears with simple yoga techniques
Stretch into these simple yoga moves

Story by Dana Davis (Contact)

11:13 a.m. Tuesday, July 10, 2007

Simple yoga moves can clear your mind, tone muscles and exercise the spine and skeleton. And, yoga has been been found to improve circulation.

For beginners or the elderly, lessons from Yoga Instructor Mimi Smith might be the ticket. She teaches gentle yoga.

"Gentle yoga I refer to as meditation with movement," she said. "It's strengthening the body and the mind. And when we strengthen flexibility in the body, we find we are more flexible in our attitude."

Mimi Smith teaches yoga classes at the Crestview Community Center, 4801 SW Shunga Drive, Monday through Thursday. For more information call (785) 368-2448. Get the hours of the community center and information on classes at Topeka.org.
49 News Reporter Dana Davis took a trip to Crestview Community Center in Topeka to try to get rid of her stress. Dana, like many community members, has a desk job. Smith gave her some direction on how to release tightness and tension.

One move (shown in the video above) can be done by sitting on the edge of a chair. Exhale and lean over forward. That helps release the tension in the lower back. As you come back up, inhale, press your palms into your legs and return to upright position.

Many people who have desk jobs suffer from carpal tunnel syndrome. To help relieve some of the symptoms, position your arm out straight in front of your body and take your other hand, place it over your fingers and stretch them back. Then, stretch your digits downward, while always being mindful of your breathing.

Smith says a simple shoulder roll can relieve tension and is easy to do at work.

Spinal Twist
Spinal Twist

To do a Spinal Twist, place the right hand on the left leg

Reach back and grab hold of your chair with the other hand

Take a deep breath and as you exhale, slowly turn to the right

Release and center yourself, and do the same move while twisting toward the left.

If you have a little more privacy or you are at home, here's a few yoga exercises release stress that you carry in your back and shoulder.

Cat/Cow
Cat/Cow

Starts on your hands and knees



Hands should be flat, fingers spread and positioned directly under the shoulders. The knees should be under the hips.



Inhale, and as you exhale, tuck your tail bone and round your spine up, pulling your belly in.

And, as you inhale, bring the back down, let the belly relax, lift your head and move your shoulders back.

This move stretches the entire spine.

Downward Facing Dog
Downward Facing Dog

Start on your hands and knees, hands under the shoulders and knees under the hips

Press down with your hands

Lift the knees off the floor and point your rear toward the ceiling

Move your hips back so they are directly over your heels

"Stretch just like a dog," Smith said. "It is a wonderful stretch for the calves and the legs."

The Downward Facing Dog also puts the body in an inverted position, thus boosting blood flow to the brain.

Cobra
Cobra

On your hands and knees, hands should be plam down, aligned with your shoulders

In this position, bring the hips down, take a deep breath

As you exhale, lower the thighs to the floor and ease yourself down to the floor so you are lying on your belly

In this position, make sure the toes are pointed.

Take a deep breath and squeeze your abs, lifting your belly off of the floor, if possible.

As you exhale, lift your head and shoulders, but keep your lower abs and thighs on the floor.