5 Poses to Reduce Overwhelm – Weblog

Alternate Nostril Respiration

1. Uncover a snug seated place with a safe base and prolonged spine.
2. Using your dominant hand place the index and middle finger onto the world between the eyebrow. 
3. Let your thumb rest on one nostril and the ring finger onto the alternative, letting the pinky finger curl in within the course of the palm. 
4. Take a cycle of breath into every nostrils, then shut one of the best nostril and inhale by way of the left. 
5. Shut the left after which exhale by way of one of the best.
6. Inhale by way of one of the best.
7. Shut one of the best after which exhale by way of the left

Proceed for about 10 rounds. As we switch by way of the midline, we’re stimulating every hemispheres of the thoughts, serving to to create a approach of calm and ease.

Neck Circles

1. Sit up good and tall, lowering the chin proper all the way down to the chest
2. Draw the chin over to one of the best shoulder, to the ceiling, left shoulder and once more proper all the way down to the chest
3. Try this about 5 cases on this route, then draw the chin within the course of one of the best armpit, take your correct hand and gently info the left ear away from the left shoulder. 
4. Launch the top, ship the chin proper all the way down to the chest and repeat shifting into the incorrect approach

This movement is massaging the vagus nerve which performs an vital perform in shifting us proper right into a additional parasympathetic nervous system state – the rest and digest state.

Sleeping Pose into Twist

1. Lie flat onto the bottom 
2. Bend the elbows like they’re in a cactus place
3. Look to one of the best after which slide one of the best knee within the course of one of the best elbow as for those who’re sleeping.  Hold proper right here for about 10 breaths
4. Elevate the top and slide one of the best arm beneath the left arm and lengthen every arms prolonged. So that you just’re now side lying with the arms extended with palm on excessive of palm. 
5. Begin to elevate the left arm to the ceiling (similar to you’re drawing a rainbow over your physique) and open proper right into a supine twist. Hold proper right here for 10 breaths.
6. Elevate the left arm once more to the ceiling, returning to your side lying and once more to lying in your entrance.
7. Repeat on the second side.

Teenager’s Pose

Convey the big toes to the contact, knees large and let your seat hook up along with your heels or a help (blanket, cushion, or block). Let the torso rest in between the thighs. Arms attain forward with the elbows and forearms resting on the bottom. If attainable have the world between the forehead rest onto the bottom or a help. This might have a extremely calming affect on the ideas.

Bringing Down the Heavens (a qigong kind)

1. Standing tall with the toes about shoulders distance apart
2. The knees are tender
3. Attain the arms to the sides and up, imagining as for those who’re gathering vitality out of your favourite place in nature.
4. As quickly because the elbows attain ear peak, begin to present the palms face down, fingertips degree within the course of one another and start to switch the fingers down by way of the doorway of the physique. Take into consideration that you just’re inviting that vitality into the physique, cleaning any feelings of overwhelm.
5. Repeat this a whole of thrice.

Hopefully these poses will make it simpler to to shift any feelings of overwhelm. You’ve acquired this! Take it one step at a time.