Monday: Yoga for Nervous System Regulation and Stress Relief

Monday: yoga for Nervous System Regulation and Stress Relief

The nervous system plays a dominant role in maintaining the internal environment of the body, ensuring its integrity and unity, and coordinating its balance with the external environment. In the fast-paced life and work, the nervous system is often in a tense state for a long time, which can affect other organs and lead to problems such as insomnia, forgetfulness, lack of concentration, and digestive system disorders; in severe cases, it may even cause migraines and emotional instability.

Self-assessment

If you frequently experience the following conditions, you need to focus on training to calm the nervous system:

1. Easily feel mentally tense and unable to relax;

2. Often have a bad mood and tend to be depressed;

3. Frequently forget things;

4. Poor sleep quality;

5. Always feel groggy even after waking up;

6. Get easily angry or upset over trivial matters and can't let go for a long time;

7. Lack motivation and interest in doing anything;

8. Rarely go out and socialize with friends;

9. Feel lack of energy.

CHECK●The yoga exercises shown in the image above are designed to relieve stress and calm the nervous system. By practicing these movements, you can massage the parasympathetic nerves in your back and achieve a relaxing effect. These exercises can release tension, soothe the nervous system, promote deeper sleep, and effectively balance the sympathetic and parasympathetic nervous systems, helping you feel rejuvenated.

Spinal Twist Pose

Target Muscles: Triceps Brachii, Gluteus Maximus, Obliques

Relax your shoulders and keep your whole back on the ground. During the twist, do not lift your shoulders off the ground. This movement not only relieves back soreness but also massages the abdominal organs.

1. Lie down with legs together and knees bent

● Lie on the Yoga Mat with legs together and knees bent, feet flat on the ground. Place your hands on the sides of your body with palms facing down. Keep your head slightly lowered.

2. Cross both arms and legs to the right

● Cross both arms in front of your chest and turn to the right, keeping your eyes following your right hand.

3. Bring the right arm down and twist back to the left

● Lower your right arm as if drawing a circle, guiding your body back to the starting position. Lie on your left side, cross your arms, and repeat the movements on the opposite side.

Extended Triangle Pose

Target Muscles: Latissimus Dorsi, Hamstring Muscles

Everyone's flexibility is different. If touching your toes is challenging, you can touch your shins or knees instead.

1. Stand with legs wide apart

● Stand on the yoga mat with your feet wider than shoulder-width apart, toes pointing forward. Extend both arms sideways at shoulder height.

2. Bend to the right, reaching for your right foot

● Bend your body to the right side, and place your right hand on your right shin or foot. Extend your left arm vertically toward the ceiling, eyes looking up at your left hand.

3. Straighten up and return to the center

● Hold the position for 5 seconds. Straighten your body from the waist, through the chest, to the neck, returning to the starting position.

Leg Lift Pose

Target Muscles: Obliques, Latissimus Dorsi, Leg Side Muscles

When lifting your leg, keep your waist in contact with the ground to effectively massage the nerves in your back. If you find it challenging to lift your legs fully vertical to the ground, you can start by practicing with your legs against a wall.

1. Lie down and relax the whole body

● Lie down on the yoga mat with both hands by your sides and both legs together, feet extended.

2. Lift the left leg, keeping it close to the ground

● Lift the left leg, keeping it straight until it is perpendicular to the ground, and the waist is fully in contact with the ground.

3. Lift the right leg, legs together

● Lift the right leg and keep both legs together, maintaining the position for 25 seconds.

Forward Bend Pose

Target Muscles: Obliques, Latissimus Dorsi, Leg Side Muscles

When doing this exercise, relax your whole body completely to fully stretch the spine, massage the nervous system, and promote blood circulation in the head and neck.

1. Stand with legs apart

● Stand with feet shoulder-width apart, toes pointing forward. Place both hands on your waist and look straight ahead.

2. Slowly bend forward from the waist

● Relax your whole body and lower your head. Let your spine bend gradually from the lumbar to the thoracic and cervical spine, reaching the maximum forward bend.

3. Slowly straighten up from the waist

● Hold the position for 5 seconds. Straighten up slowly from the lumbar spine, through the thoracic spine to the cervical spine, returning to the initial standing position.

Toe Touch Pose

Target Muscles: Leg Back Muscles

When standing, avoid excessive outward rotation of the toes. During this exercise, distribute the weight between the head and the lower limbs, protecting the cervical spine. People with high blood pressure, cervical spine diseases, or eye conditions are not recommended to practice this pose.

1. Kneel with toes on the ground

● Kneel on the yoga mat with a straight back, looking straight ahead. Sit on your heels with your toes pressing into the ground. Place both hands on your heels.

2. Fold your body forward, touching the forehead to the ground

● Slowly bend forward with the forehead touching or aiming to touch the knees. Keep your hips close to your heels, do not lift them, and hold on to your heels with both hands.

3. Lift the hips and relax the body

● Keep both hands and the position of the head unchanged, lift the hips slowly, and hold the position for 30 seconds. Sit back on your heels with the forehead on the ground, naturally extend both hands forward, and relax your body and mind.

These yoga exercises are specially designed to help you relax, reduce stress, and balance your nervous system. Incorporate these movements into your routine to improve your overall well-being and lead a healthier, more balanced life.