You’ve probably noticed that life doesn’t always go to plan… well, the plan you had in your mind for how you’d like your day/week to turn out.
The trouble is, when plans go adrift because of something out of our control, getting stuck in traffic or a supplier missing a deadline, our immediate response is to feel annoyed or frustrated. But as you know, annoyance & frustration increase our anger levels which in turn creates feelings of stress & tension. So how can Yoga help in these moments? …..
The very next time you feel your anger or your stress levels rising, try these simple yogic techniques:
1) Start becoming more aware of how you are breathing. If you notice your breath is shallow (in upper chest only), quiet or even rapid, immediately take deeper, slower in-breaths and longer slower out breaths through the mouth. Do this at least 12 times. This technique instantly promotes a deep inner release of tightness & tension and stimulates your bodies relaxation response which soothes and calms the secretion of stress hormones into our body.
2) If you are near a chair -sit down & try these simple yoga poses that help release tension in the spine .. which is where we tend to ‘knot up’ when we feel stressed & angry:
* Place both feet on the floor, gently & slowly twist your upper torso to the left on an outbreath, hold the twist for a few breaths then, slowly twist to the other side on an outbreath. Repeat these for at least 1 minute until you begin to feel your spine/back feeling at ease.
* Stay sitting & fold forward over your legs. Rest your hands on your lower legs or floor if you can reach. Relax your upper body completely. Breathe slow & deep in this forward fold. Close your eyes to help you ‘go within’ & take a short break from the stressful situation around you. Hold for at least 1 minute before folding up slowly.
* Forward bends instantly calm & quieten the mind. When folding forward you are withdrawing your senses away from stimulations of the ‘external’ world whilst also gently stretching the back muscles & increasing space between each spinal vetebrae thus relieving tension.
* Sitting with your back snugly up against the back of the chair & gently lean backwards through your upper back & shoulders. Relax your shoulders. If you neck is free from injury, gently look up to the ceiling too – breathe deeply through the nose or mouth for as long as you comfortably hold the position.
Backbends deliciously lengthen the front of the body and open the heart & lung space thus freeing any tension & tightness that has crept around the rib cage and diaphragm.
I hope this advice helps to keep you calm and centred when you next feel frustrated that ‘things’ are not going to plan!
Enjoy! Come visit us sometime for a Yoga Break in Spain.
