Balasana (child posture)
How to do it: - Kneel, sit on the heel, bend forward, the forehead touches the floor.
- Stretch your arms forward or place down the body.
- Take a deep breath and hold for 1-3 minutes.
Balasana is shaped like a child who curled up - brought a sense of security, cuddled, triggered the sympathetic nervous system - the nervous system to help the body relax, soothe the heart rate and reduce the "fighting or fleeing" reaction.
When bent forward, the entire upper back, shoulders and neck are completely relaxed.This helps relieve pressure accumulation due to long sitting, muscle tension, or long worries.
Viparita Karani (Viparita Karani)
How to do it: - Lie on your back, set your feet on the wall to create 90 degrees angle.
- You can put a pillow under your hips to be more comfortable.
- Close your eyes, breathe slowly and hold for 5-10 minutes.
When you lie still, your legs are raised, the body no longer strives to brace or against gravity.This helps activate the sympathetic nervous system - the nervous system is responsible for relaxation, recovery, digestion and sleep.This is the opposite of the stress reaction ("fighting or running away"), helping the body reduce heart rate, lower blood pressure, soothe the mind.
Setting foot up to make the blood from the foot flow back to the heart more easily.This: Reduce the feeling of tension, edema or leg fatigue (especially after standing/sitting for a long time).Increase the circulation gently without causing the heart to work hard.When the body is gentle from the physical body, the spirit also feels "relieved".
Comfortable meditation posture (Sukhasana)
How to do it: - Sit cross -legged, straight back, relaxing shoulders.
- Hands gently placed on the knee, eyes closed.
- Take a deep breath, focusing on the breath for 3-5 minutes.
Sitting still in the Sukhasana posture helps you: Stop unnecessary physical movements, directing your breathing or your current consciousness.This is an ideal condition for the mind to leave the disturbance, stress and anxiety.
Uttanasana folding posture
How to do it: - Stand upright, exhale and bend forward.
- The head and hands are loose, the pillow may be slightly curved.
- Hold 30 seconds to 1 minute, combine deep breathing.
When you bend forward, your head is lower than the heart: Blood rich in oxygen to the brain. Helps to calm the mind, reduce the thoughtful and stressful thoughts. This is a gentle reversal posture, activating the sympathetic nervous system - the nervous system puts the body into a state of "rest and recovery".
