5 Ways to Reprogram Yourself with Yoga

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Written By Boss

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It takes real work to stay sane in the modern world. Every day, several times a day, we are all faced with challenges that overwhelm us. While you may not be able to escape this reality, you can rewrite your story through yoga and meditation. Specific breathing techniques, postures, and mindfulness exercises can completely change the way your body responds to challenges and stressors beyond your control. You can reprogram your stress response, mental activity, digestion, sleep and mood right on your mat. With consistent practice, you will improve your entire life!

change your stress response

change your stress response

The body’s fight-or-flight response is an acute stress response that occurs when we are threatened in any way, mentally or physically. This triggers the sympathetic nervous system to stimulate the adrenal glands and release hormones that increase our heart rate, blood pressure, stress and breathing. Physiologically, we are ready to fight or flee. Although this response is automatic, it usually occurs when there is no real threat or imminent danger.

Unfortunately, these physical manifestations can perpetuate unnecessary panic, stress, and anxiety in the body. Working long hours under chronic stress can lead to disorders such as neurological disorders, hormonal imbalances, and immune disorders. While we may no longer be threatened by saber-toothed tigers, we encounter metaphorical “predators” every day. Traffic jams, being late, getting into fights, speaking in public, watching scary movies, and being overworked all trigger the sympathetic nervous system, to name a few.

To counteract the fight-or-flight response, the parasympathetic nervous system must be activated. This is the “rest and digest” part of the autonomic nervous system that conserves energy by slowing down bodily functions.

stress yoga

stress yoga

Yoga and meditation are key to activating the parasympathetic nervous system and reducing stress in the body. By being aware of your surroundings, your body, your mind and your breath, you can take control and really change your body’s natural response to stress!

This simple meditation technique can help you release stress:

Sit comfortably on a chair or cushion, or lie down with your eyes closed.

Be aware of your breath. Expand your belly and chest as you inhale slowly and deeply. As you exhale, relax every muscle in your body. Practice for 1 minute.

Watch your feet with your mind’s eye. Notice the properties of your feet and consciously relax these muscles.

Turn your attention to your legs, noticing any sensations that arise. Relax your legs.

Continue scanning the rest of the body in this manner, softening these areas, all the way up to the face and head.

Any type of gentle restorative yoga is also great for relaxing and reducing stress. Take a recovery class or create your own sequence using the following poses and practice each pose for 5 minutes:

Balasana – Child’s Pose
Supta Baddha Konasana – Lean Bind Angle Pose
Viparita Karani – legs against a wall
Savasana – Corpse Pose

connect your mind and body

connect your mind and body

Thoughts and feelings actually carry physical vibrations that affect our bodies on a cellular level. According to the Chopra Center, “Science shows that thoughts, words, and feelings can change the crystal structure of water and cells.” Emotions are felt differently in different parts of the body. When you’re nervous, you might get goosebumps in your stomach. When you’re excited or overjoyed, you may feel more emotion in your chest or heart center. Sometimes, you may even feel a lump in your throat if you feel a certain level of anxiety or self-consciousness. This connection works both ways, as your emotions and thoughts affect your body, which in turn affects them.

meditation exploration

meditation exploration

A conscious awareness of how the body is affected by emotions is critical to mastering any meditation practice. Meditation helps clear the clutter in the mind, it filters real thoughts from unreal facts. Meditation also allows you to see your emotions as feelings you have, rather than how you feel. It allows you to see feelings as a temporary state of being. This will help you with division.

Try a simple pranayama known as dirga breath, also known as three-part breathing:

Close your eyes and sit on the mat in a comfortable position. Put your hands on your stomach.

As you inhale, focus on expanding your belly into your hands. As you exhale, bring your belly back into your spine. Repeat 5 times.

Move your hand to the side of the ribs. Inhale and feel your ribs open in your hands. As you exhale, make sure your ribs drop back into your stomach. Repeat 5 times.

Finally, place your hands on your chest. Inhale and expand your lungs as you inhale. Relax your chest as you exhale. Repeat 5 times.

Continue to stretch the abdomen, ribs, and chest for 10 breaths. Each inhale and exhale should last 4 seconds or more.

focus on yoga

focus on yoga

The best yoga pose for concentration is Balancing Pose. In order to be balanced, your mind must be clear. When your mind is wandering and unfocused, your body is sure to feel the same way. Before you start balancing poses, you need to find your Drishti. This is a gaze technique that can help you successfully focus and maintain balance. Fix your eyes on a fixed point, such as B. A point on the wall in front of you. Keep your eyes fixed on this object as you pose. If you stop focusing on your Drishti, you may find that your Bo

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