Reduce stress at work: 2 yoga exercises for relaxation and sleep


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Stress is in everyone's mouth. He was originally a blessing reflex, which mutated through the permanent alarm to health risks, disturbs sleep and can even lead to burnout. Yoga can help, for example. 2 practice sessions.

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Simone Janson Simone JansonSimone Janson is publisherConsultant and head of the Instituts Berufebilder Yourweb.

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Fight or flight?

Without the spontaneous stress reactions of our body - fast heartbeat, increased breathing, tense muscles, high-alert brain - we would realize many dangers much too late. A most useful mechanism, then. As a rule, our early ancestors reacted with muscle work: fight or flight.

However, our lifestyle today hardly gives us the opportunity to counteract the stress as in the early days with movement. From the life-saving emergency program, this has become a dangerous illness. This is the case in the December issue of the journal Apothekenumschau.

Problem chronic stress

The real problem is chronic stress, which is caused by a lack of time, information and stimulus, or an excess of work. In the case of continuous stress, the body releases the hormone cortisol. Even in long-term pressure, its production in the adrenal cortex does not decrease.

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As a result, the messenger material keeps us under a dau- ral load. Blood pressure, blood glucose and blood fats are constantly increased. The risk of myocardial infarction, stroke, osteoporosis and infection is increasing. The longer the pressure lasts, the more it strikes the mind. Exhaustion and depression.

Stress must be reduced

How do you escape the dilemma? Stress and recovery need to be in balance, then man can put a lot of stress out.

Anyone who, like our ancestors, can react with physical activity is well on the way, because every form of movement is good for stress. Example of strength training. The more you train the muscles, the more muscle cells build up and the faster the stress hormone level decreases.

Dealing with stress: structure the daily routine correctly

Women naturally have an advantage over stress: they are better at maintaining stress than men. This is due to their ability to socialize well - one of the most effective ways to reduce stress.

However, good handling of stress-inducing stress situations can also be learned. In order to do this, one should try to recognize one's personal stress type: what exactly releases the pressure and with which pattern of action does one react? Who knows what he is prone to and what he is vulnerable to can counter specifically.

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Since stress also has a lot to do with poorly organized everyday life or work, remedial measures must also be used there: better time management and structure for the work processes. Less perfectionism with many things, that means less high demands on ourselves. And regular mucking out of superfluous things - simply simplify your life in every respect.

What helps against stress?

In addition to a lot of exercise, the type of which everyone can choose according to temperament and performance, yoga exercises have proven to be effective for coping with stress. In Füssen, a compact cure has even been developed to help reduce stress, including with mindfulness, yoga sessions, pub treatments and psychological counseling.

Through the body and breathing exercises, yoga offers the opportunity to calm your thoughts (serenity), to experience and improve your strength (vitality). it helps to consciously perceive yourself and the environment, to concentrate fully on the moment, to improve our concentration and relaxation. The aim is to combine movement and breath to bring "body, mind and soul" into harmony.

2 yoga exercises for relaxation

Yoga teacher Petra Schweiger is also a member of the "Healthy Sleep" network in Füssen and selected the following exercises for me, which can also be carried out while working in the office. They come from the book “Mastering Life with Yoga Nidra” by Anna E. Röcker. EA means inhale, AA exhale.

  1. Come to a comfortable seat of your choice.
  2. Repeat these breathing exercises as often as you want to calm down.
  3. EA: hands on the heart space
  4. AA: Push hands / arms forward
  5. EA: Hands back to the heart space, absorb new energy
  6. AA: Extend your arms to the side
  7. EA: Bring hands back to the heart
  8. Practice powerfully or smoothly.
  9. Breathing circuit: arrive, let go
  10. EA: raise your arms in a wide semicircle, shape your hands into a bowl, bring this in front of your heart space, put everything you want to let go in this bowl.
  11. AA: open your hands, turn your palm to the ground and pour everything you want into the soil.
  12. Spiral rotation of the spine while lying down: before going to sleep (mobilization, activation, loosening small blocks, massage of the internal organs)
  13. Put your legs up in front of your buttocks, arms on your sides. Spread.
  14. EA: Bring your head and legs to the middle
  15. AA: Legs gently to the left. let it sink, head gently to the right. Rotate
  16. Repeat as often as you like in the breathing rhythm.

The "Navasana" is used to strengthen the boat posture. Your goal is to find balance and strengthen the middle of the body. A belt (e.g. from a bathrobe) serves as an aid,

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  1. Visualize your boat: what kind of boat are you? In what water does the boat swim?
  2. From your supine position, stretch your legs to the ceiling, bend your knees, pull your chin to your chest, swing upwards,
  3. Find balance, tighten the pelvic floor, pull the navel towards the WS, raise the heart.
  4. Bend your legs slightly and place them gently on the floor, the belt remains around your feet, stretch your back, roll your shoulders back down, stretch your legs into the belt
  5. hunt down
  6. From the round floating seat, your hands under your knees come into the boat without a belt.
  7. Finding the balance, tightening the pelvic floor, pulling the navel towards the spine, lifting the heart area, stretching your arms forward into half the boat with your knees bent and, if possible, stretching your legs towards the whole boat.
  8. Practice dynamically: AA: Get into the round float. EA: come in half or whole boat.
  9. In the final position, always raise the heart space, tighten the pelvic floor and pull the navel towards the WS.
  10. Follow up in the relaxed carriage posture, legs up, hands on knees, head on hands.

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  1. Daniela Zimmerman

    Thank you for the great contribution, I have to try it out.

  2. Jennifer Gwen

    Wow, this article really helps me to do some light exercises every day. Thank you!

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