Did you know that yoga can really help you in managing stress, tension and anxiety? Recent studies from the University of Cambridge suggest that practising yoga asanas (postures) for 20 minutes per day have stress-releasing effect on both body and mind.
Especially if you have a demanding job, you might feel stressed out a lot. Stress can lead to negative thoughts and mental and physical disease.
Today we will share some useful postures, called the 5 Tibetans, to help you manage your stress level and feel more relaxed and happy.
The 5 Tibetans are postures originate from Hatha yoga, the foundation of all yoga types we know today. with which you will stay healthy, fit and powerful. They aim to harmonize your body and mind. The 5 Tibetan were firstly introduced in the remote monasteries from the Himalayan mountains. The exercises give us more energy and regulate the energy level of our chakras. You can do them in the morning and evening. It will cost you about 20 minutes to do them in a flow. When you do this every day, it will become a ritual. You will surely feel less stressed and more energetic.
It is advised to perform the exercises with bare feet on the yoga mat. Between the 5 different exercises you can lay down in child pose to normalise your breath. The first Tibetan Purpose: create new energy Explanation:
GO RIGHT UP WITH YOUR ARMS HORIZONTALLY CREATED (CROSS SHAPE). TO YOUR AXLE WITH THE CLOCKS. TO MAKE THE TURNING EASIER, KEEP THE BALANCE WITH YOUR RIGHT BASE ON THE GROUND, AND TURN WITH YOUR LEFT FOOT. AFTER TURNING YOU WILL STAND WITH YOUR FEET FLAT ON THE GROUND SHOULDER WIDTH APART. BRING THE HANDS AGAINST EACH OTHER IN THE & PRAYER CONDUCT" AND CLOSE THE EYES TO VISUALIZE YOUR ENERGY FIELD. WAIT A FEW MOMENTS UNTIL THE RAPID FEELING STOPS.
The second Tibetan Purpose: Strengthening the belly, neck; stimulating the energy center of the solar plexus; strengthening the pancreas and thyroid for hormonal balance Explanation:
GO ON THE BACK WITH YOUR ARMS IN ADDITION TO YOUR BODY. AT THE SAME TIME, LIFT YOUR HEAD AND YOUR LEGS UP TO A VERTICAL POSITION.
KEEP THE BOTTOM OF YOU BACK ON THE GROUND IN ORDER TO PROTECT THE BACK. IF YOU HAVE PAIN KN LOWER BACK, THEN YOU DO IT WITH CURVED KNEES.
The third Tibetan Purpose: Increasing energy at the Heart Chakra
Explanation: COME ON YOUR KNEES AND PUT YOUR ARMS ON YOUR LOWER BACK, BEND YOUR CHEST TO PREVENT THE NECK AND GET THE CHIN TO THE CHEST. BRING THE HEAD UP NOW AND STRETCH THE CHEST WHILE YOU LEAVE THE TOP BODY AS FAR AS POSSIBLE.
The Fourth Tibetan
Purpose: removing stress and tension from the back, shoulders and buttocks
GO ON THE GROUND WITH THE LEGS AND THE FEET. PLACE THE HANDS ON THE GROUND ON FRONT SIDE OF THE PELVIS. STAFFPOSE. BREATH IN DEEPLY AND STRETCH YOUR CHEST. TILT THE BELLY AS UPWARDS SO THAT YOU ARE AT STRAIGHT CORNER WITH YOUR KNEES. BEND THE HEAD AS FAR AS POSSIBLE. GO BACK TO THE OUTPUT POSITION.
The fifth Tibetan Purpose: Relieving stress and tightness from the arms and legs and gaining mental clarity
COME ONTO YOUR HANDS AND KNEES. PLUG THE HANDS ON THE GROUND (FINGERS SPREAD) ON SHOULDER WIDTH. TAKE THE FEET ON PELVIS WIDTH, IN THE EXTENSION OF THE HANDS. GO AT THE POINT OF YOUR TEEN AND PUSH PLEASE CLICK LOW UP WHILE YOU ARE HOLDING THE LEGS AND ARMS. THE SEATBEEP BUBBLES ARE DIRECTED TO THE TOP. TURN YOUR HANDS A SMALL PIECE FORWARD TO GET GRADUALLY TO YOUR RINSE COLUMN. THE FEET IS TRYING TO PLAT FLAT ON THE
GROUND. KEEP THE HEAD DOWN.
Dietary recommendations to feel lighter, healthier and more relaxed:
Drink 3 L of water every day
Start every day with 1 or 2 glasses of warm water
Eat 3 pieces of fruit everyday
Eat seasonal veggies
Eat small portions
Eat in silence
Chew well, with awareness
Eat organic foods
Avoid processed foods
Yoga at Yoga India Foundation
The Yoga India Foundation is a well-known non-profit organisation in India that runs Yoga Alliance registered Yoga Teacher Training Courses.
Since being founded by Swami Bipin in 2012, it has been attracting 5000+ yoga students from all over the world. If you are looking to expand your knowledge about the holistic approach of yoga, health, meditation and Ayurveda, then Yoga India Foundation will be the best location for you.
YIF offers excellent Yoga Teacher Training programs that focus on the individual’s personal growth and healing.
Learning yoga intensively can be a life-changing and extremely enriching experience. Especially a Yoga Teacher Training in India will open your doors to various job opportunities and a more balanced body and mind.
The Yoga India Foundation is located in Rishikesh, India. After successfully completing a Yoga Teacher Training in India, you will receive a Yoga Alliance registered Certification with which you can teachyoga internationally. As a yoga beginner, it is recommended to join the Yoga Teacher Training which completes 200 hours in one month. As a yoga teacher or advanced practitioner, it is advised to join the next level Yoga Teacher training which completes 300 hours in one month. Furthermore, you can participate at the eight-week yoga teacher training in India which completes 500 hours in total.