You might not realize it but the practice of yoga may be your best ally in fighting stress related to the activities during the holiday season.
The Dipping of Your Emotional Balance
Scientific research reveals that if you are stressed, your serotonin level goes down. This element plays a major role in stabilizing your mood levels. If your serotonin level is low, any additional stressful activity will cause you to explode.
Yoga Workout – The Effective Antidote (YogaWorks)
There is an effective treatment to a declining serotonin level. This is a yoga workout. It may help you determine if you will cruise or crash in the coming holiday season.
This antidote is a series of yoga exercises. Recent studies have shown that the movements of yoga can cause the lowering of cortisol levels while increasing the levels of serotonin at the same time.
In addition, these movements increase the levels of GABA of the individual. This is Gamma Gamma-aminobutyric acid (GABA) amino acid that functions as neurotransmitter in the brain. It has an inhibiting effect, and calms excited nerve impulses making you feel more tranquil and have a sense of wellbeing.
Yoga induces you to move with your breath thus channeling all your pent-up energy through your entire body. As a result, your mood will change for the better. A yoga workout will act as your instant fix whenever you are overcome by stress.
Yoga Exercises
The workout starts with a breathing exercise. This will de-stress your central nervous system. Then it will be followed by three active stretches. This will be done two to three times alternately between the second and third poses. You will end the workout with the last pose. For maximum results, perform this workout at least three times a week.
Exercise 1 – Alternate Nostril Breathing
With a straight spine, sit in a cross-legged position. Close your right nostril using your right thumb. Inhale for four seconds using your left nostril. Then close your left nostril using your right pointer finger. Exhale for eight seconds using your right nostril.
With your left nostril closed, inhale for four seconds. Close your right nostril, and exhale out of your left nostril for eight seconds. That’s one set. Continue switching after every inhalation for seven rounds.
Exercise 2 – Standing Forward Bend
Assume a standing position with your spine straight, feet slightly wider than your hips, and your knees slightly bent. Lift your tush as you fold your torso over your legs then bring your chest as near to your legs as possible. Your head must now be close to the mat.
Stretch with every inhale by touching the floor. Relax and sustain the pose with every exhale. Hold the bend for about 10 breaths or 60 seconds. Then bend your knees and roll up one vertebra at a time.
Exercise 3 – Half Moon
With your feet spread wide, stand with your right toes slightly in and your left foot facing left. Using your left arm, reach over your left foot while shifting your hips to the right. Put your left fingertips on the floor and then bend your left knee.
Press into your left hand and foot and then raise your right leg as you straighten up. Then stack your hips, and using your right hand, try to reach for the ceiling while pulling back your right shoulder. Hold for 30 seconds and then switch sides.
Exercise 4 – Legs Up Wall
Sit on one side of the wall with your legs straight. Then lie down on your back as you rotate your torso away from the wall while bringing your legs up against the wall. Move your butt closer to the wall and keep your legs flat on the wall with your back flat on the ground.
With the floor supporting your head, feel the tension released on your thighbones release as you drop them back toward your pelvis. Hold this position for about five minutes.