Getting rid of stress: 4 restorative asanas

If you just can not drop everything and go on vacation, so it's time to stop, take a deep breath, exhale slowly and allow yourself to relax. And more should take note of these simple asanas, which, even if not really help get rid of stress, it will significantly reduce it.

Kazardi Leslie (Leslie Kazadi), a yoga teacher in Santa Monica, California, has developed a special 20-minute range, which helps to cope with stress and anxiety. Spend 5 minutes in each asana and a good rest!

Rest on the abdomen (Adho Mukha Savasana)

Find a quiet place where you will not disturb anybody and you can easily stretch out to his full height. Spread a mat and place it on one end of a small pillow. Twist the blanket or towel to cushion and position across the mat, approximately in the middle. Lie on your stomach so that the feet were resting on the pillow, and the roller was located directly under the hips. You need to completely relax lumbar muscles. Expand the head to the right, the left arm is extended along the body and relaxed, right arm bent at the elbow, and is in line with the head, palm down.

After 2.5 minutes very carefully expand the head to the left and change hands. Again, completely relax, feel the gravity and listen to the rhythm of your breath.

Out postures. Place hands under shoulders and climb on all fours. Spread your feet slightly wider than shoulder width, feet, connect, sit on them, lean forward and again relax in the pose of a child just a few breaths.

Legs on the wall (Viparita Qarani)

Place the mat so that one end tight against the wall, and place the roll on it. At the other end, place a pillow or folded in several layers of blankets. Take the most ordinary belt and make it a loop. Sit on the cushion and throw with a loop on the foot. Now lean legs against the wall, and the body gently lay on the mat. In this case, the pelvis and the lower back should rest on a roller stretches the tailbone toward the floor. The legs can be fully extended or bent - it all depends on stretching. Hands stretched out to the side and relaxed. Breathing freely and deeply.

Out postures. Gently lower the foot and leave knees bent. Turn to the side corresponding to the arm under his head, cheek located on the forearm. Hold this position for a few breaths. Then place your hands on the floor and slowly push the body up until you take a sitting position.

curling

Now move the pad away from the wall, remove the roll and spread a blanket that served as your pillow, so that it was possible to hide a part of it. Lie on your back, legs bent at the knees, the feet rest on the floor. Arms out to the side and place them in a comfortable position for you. Press the left shoulder to the mat and at the same time turn the legs bent at the knees, the right side, placing them on the roller. Cover with a blanket and relax your lower back. After 2.5 minutes, expand legs to the other side and continue the rest.

Out postures. On the exhale, return the leg to the starting position, place your hands on your stomach and feel your breathing. Lie down so for a few breaths and go to the next asana.

Butterfly lying posture (soft Supta Baddha Konasana)

Place the roll across the mat so that he maintained his knees. Sit down and perekin'te through his legs, cover your feet with a blanket. By hand gently lean back. Blanket under his head must lie so that you feel comfortable. Try to position the feet heel as close to each other, knees outward and relax.

For more relaxation can cover the eyes with something soft, with one hand positioned on the abdomen to feel the breath, and the other put on the heart. Try to synchronize the pulse with the respiratory cycle.

Out postures. Free legs from the blanket, pull them out and follow the stretch the entire body. Bend your knees and a turn to the side and then get up, pushing his hands off the floor, or clasp hands bent legs, Push a couple of times here and there and sit with another swinging forward.