This calming training consists of 6 breathing and stretching exercises. It helps to regain your inner balance, clears the mind and relaxes tense muscles. Training can be used on an ad hoc basis in states of high nervous tension, but the best results are achieved when it is performed regularly 2-3 times a week - then it reduces long-term stress symptoms and teaches you to control your own emotions. See how to properly perform calming and relaxing exercises.
Calming traininghelps to reduce the level of nervous tension and thus reduce the negative effects of a stressful lifestyle. It combines elements of yoga and breathing exercises. Regularly performed, it "teaches" the body's immune response to stress and allows it to better control emotions. As a result, we are less likely to experience tantrums and mood swings, the body is better oxygenated, and we have more energy and a positive attitude towards the world.
Calming down training - how to prepare?
We prepare for calming training in a similar way to regular physical exercises. First of all, you need a comfortable, airy outfit that will not restrict your movements and allow you to breathe freely. Ideally, it should be made of natural, skin-friendly fabrics. Special footwear is not necessary - we practice barefoot or in socks on a soft mat, or on a carpet.
The room in which we train should be spacious and well ventilated. Make sure that nobody disturbs you during training. You can invite an accompanying person to practice, but their presence should not distract us.
Some people find it soothing to calm, quiet music from the speakers during training. It is worth finding out if this way of relaxation also suits us. For this purpose, you can use yoga or pilates music.
Exercise 1. Calming down and relaxing the whole body
Exercise is a form of calming "warm-up" to relax all muscles. It brings the body and mind into a state of calm, stabilizes breathing and prepares for further relaxation. Depending on your needs, you can extend the duration of the exercise until you feel completely relaxed.
Lie on your back, hands relaxedalong the body, do not cross your legs. Close your eyes. Try to listen to muffled sounds coming from the surroundings: the silent ticking of the clock, the householders talking behind the wall, the dog barking in the yard … Then focus only on yourself and on the following activities: take two deep breaths with your nose and exhale with your mouth. Feel every piece of your body filling with air, lengthen your spine, stretch your arms and legs. Now let your cheek, mouth, jaw and face muscles relax, one by one. Then, going down: the muscles of the arms, chest, hands, fingers, abdomen, thighs, shins, calves and feet. Once you are completely relaxed, focus only on your breathing. Breathe calmly and deeply using the diaphragm. Feel your chest and abdomen rising with each inhalation. Let your thoughts flow freely through your mind. Stay in this state for a few minutes, then slowly start moving your fingertips, feet, arms, and head. Listen to the sounds around you again. Don't hold your breath for a moment. Finally, open your eyes and start stretching, letting your body assume any position that is most comfortable for you. Imagine waking up from a long sleep after which you are relaxed, refreshed and refreshed.
Exercise 2. Lotus Pose
The lotus flower (padmasana) pose is one of the most famous yoga asanas. Although its proper execution requires a lot of stretching, it can also be practiced in a simpler version (cross-sit or half-lotus position). In fact, the technique of the exercise is less important, it is what we feel while in the pose.
Beginners sit cross-legged. The more advanced ones deepen the cross sit by placing the feet on the thighs and directing the soles of the feet up (you can also assume the semi-lotus position, in which only one foot is on the thigh). The hands rest freely on the knees, the index finger joins the thumb. The back remains straight, the head is an extension of the spine. When you inhale, your chest and abdomen will rise. For an even better relaxing effect, you can close your eyes and focus only on breathing. Standing in the position should take about 2 minutes.
Check: Lotus flower - yoga pose step by step
Exercise 3. Stretching in the lotus position
Without changing your position, make a deep bend and stretch your arms out far in front of you. Do not tense your muscles and lower your torso until you feel a clear stretching of the spine. Remember to take a steady deep breath. Keep your head in a straight line with your spine. After a minute, change the position a bitreaching diagonally with your arms to the right - you should feel a strong stretching on the left side of your back. Stay in this position for a minute, then switch sides. Finally, stretch your arms out in front of you again and, while rounding your spine, gradually straighten your back vertebrae by vertebrae. Relax your nape and neck: tilt your head forward, back and side to side several times. Return to the lotus position with your hands on your knees.
ImportantWhile exercising, do not force yourself or tense your muscles. The movement should be relaxing and enjoyable, so don't try to deepen your position too much. Also, remember not to hold your breath - the air should flow through your body in a continuous stream and give you a feeling of relaxation.
The time allocated to performing a given exercise is only approximate - if staying in any of the positions has a calming effect on you, you can extend it.
Exercise 4. Baby pose
The baby pose (balasana) is one of the most natural postures to relax all muscles and relieve back pain.
Sit on your heels and place your torso on your thighs. Lower your head, leaning your forehead on the ground. Stretch your arms backwards. Breathe easy. Feel how your spine stretches, your neck and neck are relieved, your shoulders tingle slightly. Stay in this position for 1-2 minutes or more.
If you are unable to touch your buttocks with your heels during the pose, do the simpler version of this exercise. Extend your knees to the sides, bring your toes together, sit on your heels, and stretch your arms out in front of you. Place your head face down on the ground. Take a few easy breaths.
Exercise 5. Dog head down
It is an excellent relaxing position that oxygenates the brain, relieves fatigue and eliminates accumulated tension in the spine, neck, neck and shoulders.
From the child's position, walk to the propped kneeling. Curl your toes up and smoothly lift your hips up while straightening your arms and legs. Your body should take the shape of an inverted letter V. Hold your head between your shoulders. Relax your shoulder, neck and neck muscles. Stay in the position for a few deep breaths.
To get out of the position, take a step forward bringing your right leg first, then your left leg to the hands on the floor and slowly, rounding your back, return to the standing position. Once you are completely straightened, relax your body by stretching to one side and the other.
Exercise 6. Puppet
The "puppet" helps to stretch the lower parts of the spine, where the tension most often accumulates. It also perfectly relaxes the neck, neck and shoulders giving you feelingpleasant inertia (hence the colloquial name of this exercise).
Stand up straight with your feet together and stretch your arms up. Bend your arms, put your head over your head and grab the opposite elbow with each hand. On the exhale, make a deep bend as you roll your hips back. If you are poorly stretched, you can bend your knees slightly. Keeping your head bent, relax your head, letting it hang freely downwards. Then relax your shoulder and back muscles. Feel how your hands and head feel nicely pregnant and all the tension in your lower spine is released. Remember to breathe evenly. Stay in this position for at least one minute.
To get out of the position, drop your arms down freely, round your back and straighten your vertebrae by circle.
End training
At the end of your workout, take the tadasana position: get off the mat or rug and stand firmly on a firm surface. Bring your feet, head and neck straight (you can close your eyes for better focus). Distribute your weight evenly on both feet, and pull your shoulders down. Bend your arms at the elbows and bring your palms together in front of your chest. As you inhale, lengthen your spine as if to stretch yourself upwards, but without lifting your feet off the ground. Take a few deep breaths with your nose and exhale with your mouth.