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EXERCISES TO RELAX THE NERVES
Yoga can play a helpful role in self-care, along with other tools in your belt—nutritious foods, restful sleep, physical activity, connection. Adding a touch of restorative yoga and mindful breathing doesn’t come with a medical guarantee, but as they say in the South, “Can’t hurt, might help.”
In times of extreme stress, our central nervous system goes into fight or flight mode. This means we push forward, which means a series of flat tires. Usually most of us don’t drive a car 4 stories, but a drained adrenal gland is pretty much like that.
Here’s one of my favorite yoga poses: Legs Up the Wall (Viparita Karani). Try it yourself or add the following short meditation and breathing exercise. Trust me – it might not look powerful, but this pose actually does a lot more than you think. Inversions bring rest to the central nervous system, rejuvenate the brain, open the lungs and generally ease our emotions. Many of us wake up in the night and have trouble getting back to sleep. It may help to get out of bed and try this.For your hamstrings or lower back, you can use a chair to support your legs. Both variations are wonderful.
Give yourself a moment to settle into the position and literally sink into the floor below. Be aware of where your feet are and try to stay still. Can you relax your face completely with your eyes closed or open, softening your throat, the back of your neck? Are you clenching your teeth and jaw? No judgment – just soften. Remember that your tongue does not get stuck in the teeth or the roof of the mouth. See if you can literally float your tongue in your mouth.
Plan to stay in this position for about 5 minutes or longer if it feels right. During this time, your mind wanders and looks for something to do. Keep your mind focused and your body relaxed by trying this 5 senses and 5 breath meditation exercise while keeping your feet against the wall.
weight: 700;”>5 senses and 5 breaths:
In this exercise, you explore each of your five senses one by one, pausing at each for five breath cycles:
weight: 700;”>Touch. Focus on how your body is in contact with the floor, the chair, the wall. Are there other physical sensations you can notice here? The idea is to be as reasonable as possible. Breathe in and out slowly using a cycle of 5:
Inhale for a count of 1 – Exhale for a count of 2
Breathe in 3 – Breathe out 4
Breathe in 5 – Breathe out 6
Breathe in 7 – Breathe out 8
Breathe in 9 – Breathe out 10
weight: 700;”>Vision. Visualize a calming or favorite place. See as many details as possible – colors, shapes, other individuals and yourself. If comfortable (and your hands are clean), place your hands over your eyes. Breathe in and out slowly using a cycle of 5.
weight: 700;”>Hearing. Listen closely to your surroundings and pay attention only to the sounds in the room. Breathe in and out slowly using a cycle of 5.
weight: 700;”>Smell. This could be a smell in the room or a memory. Breathe in and out slowly using a cycle of 5.
weight: 700;”>Taste. Bring back the relaxed palate and be aware of the taste in your mouth. Breathe in and out slowly using a cycle of 5.