In tune with yourself: 5 exercises for inner peace

With the modern rhythm of life, many people are often faced with anxiety, restless sleep and, as a result, decreased productivity. How can you regain calm and harmony with yourself and the world around you? One way is to find time to relax and get a little exercise: do some stretching and a few yoga asanas.

Where to start?

Stretching is useful not only after sports, but also as an independent way to relax. Yoga, in turn, helps to normalize breathing, “establish a connection” with the body and get rid of unnecessary thoughts. When the brain is unloaded, physical tension goes away as well.

Before stretching, don’t forget to do a short warm-up to warm up the muscles and minimize the risk of injury.

Neck exercise

A simple stretch for the muscles will relieve tension, stiffness of the neck and shoulders and calm the nervous system.

With an exhalation, slowly lower your chin to your chest. As you inhale, bring your head back to the starting position and relax. Then inhale again and tilt your head to the right, trying to touch your shoulder with your ear. If necessary, you can help with your hand. As you inhale, return to the starting position and repeat the exercise in the other direction.

Stretching ankles

Will help get rid of tension in the legs and relieve stiffness in the joints.

Sit so that your heels are on the floor. Trying not to take your feet off the floor, rotate your feet. Increase the amplitude each time. Then perform the rotation in the other direction.

Pigeon pose

This exercise will stretch the hip joints and reduce back strain after a day’s work.

Sit on your knees, with one leg stretched back and the other leg bent at a 90 degree angle in front of you. Your arms can be placed at your sides or raised above your head. Try to keep your back straight and gradually stretch it out. Breathe deeply, perform 5-10 cycles of breathing.

Cobra pose

Will allow you to strengthen your back, open your shoulders and chest.

Lie on the floor, put your palms under your shoulders, spreading your fingers wide. The pelvis should be pressed to the floor. Push off with your hands and lift your chest up. Spread your shoulders, stretch your neck. Take several deep and even inhalations and exhalations. Then return to the starting position.

Shavasana

This asana is considered to be the final relaxation pose, so it should be performed at the end of the class.

Lie on your back with your arms and legs on either side of you. Close your eyes and feel how each part of your body relaxes in turn: the muscles of your face, neck, arms and shoulders, abdomen and legs. Don’t forget to breathe, calmly and deeply. Stay in the pose for about five minutes, you can increase the interval if you wish.

Do these exercises after a day of work or before going to bed to relax and get rid of anxiety.