Yoga to your routine to help reduce stress

Yoga to your routine to help reduce stress

  Holidays are full of joy but they are full of activities to jump into and yes, even stressful moments.  Stress is a common experience in many people, as research tells us that 70% of adults experience stress or anxiety every day.  And it has been proven that holidays can be one of the most stressful times of the year.  Here are some suggestions for some happy stress-busters.

  Exercise is one of the best ways to cope with stress, but not just in hit-and-miss fashion, but it also brings you plenty of benefits to be committed to regularly.  It reduces your stress hormones such as cortisol and releases endorphins, "your good mood" which improves your mood.  You may find yourself too busy this time of year, but this is not the season to skip your practice routine.  This may seem a bit strange, but stressing your body through exercise reduces mental stress.  And workouts can boost your mood by up to 12 hours.







  Another way to fight these mental stresses is to relax the tender muscles that extend through the limbs of the relaxed yoga poses.  Yoga is a mind-body practice that has different styles and different intensities.  Sudden yoga is especially good for stress management, and newcomers can enjoy its easy and slow pace.  Controlling your breathing is important in yoga, as it helps you calm your mind and live in the moment.







  Here are a few quick-pressure-busters: Take 15 minutes a day to be alone with no interruptions and allow yourself to smile a bit in your own life.  Laughter is soothing to the whole body as it reduces stress hormones and triggers endorphins, which feel good.  After a good hearty smile, the muscles relax for 45 minutes.  And don't give up on healthy eating habits.  Engagement exacerbates your stress but you do not treat yourself occasionally.



  Reuben Vasquez courtesy Renaissance of St. Petersburg showed a yoga pose by placing a wall at the health club of the St. Petersburg Resort and Golf Club.  [Douglas R. Clifford |  Tampa Bay Times]

  Your Steps |  Demonstration by Ruben Vasquez

  This yoga amplitude should help reduce anxiety and stress.  Hold the poses for a few moments of comfortable breathing.

  Position long on the wall posture: extends the hamstrings and relieves lower back tension.
 You may want to place a pillow under your head and a folding towel or pillow in the bottom.



  Start walking your feet up the wall until your heels are fixed on the wall.  Your feet will flex.

  Keep your palms facing forward, with your arms on your side.

  Close your eyes and breathe some slack for five to 10 minutes.

  Tip: The closer your hips are to the wall, the more you will feel stretched on the hamstrings.

  Reuben Vasquez Modest Renaissance in St. Petersburg shows a yoga, supine spine bend at the Health Club of St. Petersburg Resort & Golf Club.  [Douglas R. Clifford |  Tampa Bay Times]

  Supine Spine Bend Pose: Extends the sides of the glutes, chest, torso and oblique.

  Bend your knees with the feet on the floor while your arms are extended at both shoulders height.

  Keeping your shoulders flat on the floor, slowly lower your buttocks to the right, moving the left thigh slightly away from the lower thighs to improve the length action.

  Extending your left hand to the floor by your shoulders will further add to the stretch.

  To add chest expansion, turn your head to your left shoulder while moving your hips to the right.

  Relax in posture by taking a few deep breaths and slow breathing.

  Return your body to the center and repeat, keeping your knees to the left.

  St Petersburg's Reuben Vasquez Modesty Renaissance demonstrates a yoga, a steep turning point at the Health Club of St. Petersburg Resort & Golf Club.  [Douglas R. Clifford |  Tampa Bay Times]

  Standing Side Bend: Enhances flexibility in the spine by relieving tension in the mid torso and back.

  Stand in a comfortable position and place your hands in front of your chest with your elbows slightly bent.

  Transfer your weight to the left leg and with the fingertips lightly tighten the floor.

  Bend your right leg slightly to engage the surrounding muscles.

  With a slight bend of your torso to the left, inhale while extending the right side from the waist down to the arms.

  Breathe in while pressing your shoulders out while breathing out the arms.

  Reuben Vasquez courtesy Renaissance St Petersburg Resort & Golf Club in St. Petersburg showed relaxation with a bolster at the health club.  [Douglas R. Clifford |  Tampa Bay Times]

  Relax with bolster: relieves lower back, neck and knee muscle tension.

  If you do not have a bolster, use an extra pillow ill

  Place a bolster on the bottom of your back and a head on your knee.

  With ease extend the arms outward, the palms facing upwards.

  Make sure your back is down.

  With the towel over your eyes, take a deep breath and exhale slowly, relax all the muscles and let your thoughts come and go.

  Enjoy five to 10 minutes of breathing.