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Tackling fatigue with yoga
 








TRIBUNE NEWS NETWORK

DOHA

Do you experience fatigue in day-to-day activities, and is it affecting your work and personal life? This common experience of low energy and/or motivation can usually be alleviated through proper rest, exercise, stress-reduction and proper nutrition.

You have to change your morning ritual and integrate four simple steps to re-energise your body and mind to perform in peak state, essentially by paying more attention to your breath.

Breathing, the meditative and mindfulness practice of yoga has the power to change more than how you feel. This is an excellent tool to bring awareness to our emotional state and to experience and process emotions completely.

Yoga is an especially effective treatment for fatigue, as it combines movement, rest and stress reduction with the cultivation of Prana (life force energy) and the activation of the parasympathetic nervous system (rest and renew response).

Frontal brain cleansing breathing

Our physical health, mental balance and emotional stability are all affected by how we breathe. This breathing is particularly useful to energise the entire body. It increases the oxygen supply to the brain, while by eliminating maximum toxins with its fast exhalation process, it cleanses the body, increases metabolism. It also energises the mind.

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Sit comfortably.

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Keep the spine and head straight with hands resting on the knees.

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Close your eyes and relax all the muscles in the body.

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Exhale through both nostrils with forceful concentration of the abdominal muscles.

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The following inhalation should take place passively. Allowing the abdominal muscles to relax.

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Inhalation should be spontaneous recoil, involving no effort.

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Complete 10 rapid breaths in succession.

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Inhale and exhale deeply.

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Again inhale and hold it for 3 seconds (Don't try to hold the breath with strain).

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Allow the breath to return to normal.

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This is one round.

- Practice up to 5 rounds



Note:

- Breathing should be performed only through nostril, don't perform through the mouth.

- Don't try to hold the breath with strain.

Alternate nostril breathing

This breathing technique has a profound effect on fatigue by balancing the breath and the brain hemispheres. It is calming, relieves anxiety, improves concentration and stimulates energy centres. The ratio 1:1 establishes calming rhythm for brain and heart, assisting people troubled by stress-related conditions and cardiovascular, respiratory, nervous disorders as well. And it fine-tunes the mind. Once the breath become rhythmic, the mind stays at peace.

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Begin with equal inhalation and exhalation.

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Close the right nostril with the thumb and inhale through the left nostril.

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At the same time count mentally 1, 2, 3 until the inhalation ends comfortably.(This is the basic count) Breathe deeply without strain.

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Hold it with 1, 2, 3 count (If you feel any strain don't push to hold it )

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Close the left nostril with your ring finger and release the pressure of the thumb on the right nostril .While exhaling through the right nostril mentally count 1, 2, 3. The length of the inhalation and exhalation should be equal.

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Inhale through the right nostril, keeping the same count in the same manner.

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At the end of inhalation, close the right nostril and open the left nostril. Exhale through the left nostril, continue as before.

-This is one round

- Practice 5 -10 rounds

10 Minutes Meditation



Gentle Equal breathing

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Sit comfortably (Can sit on a chair or sofa if you feel difficulty in sitting cross-legged )

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Inhale and exhale through nostril in a measured way, equalise the inhalation and exhalation. Inhale for a count of three, and then exhale for a count of three.

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It should be the same as you smell a flower, Never do abdominal or chest breathing or any kind of pressure during this breathing.

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Now start observing your mind, and thoughts. Don't resist or push the thoughts, just accept as it is. Don't fight or get attached to the thoughts.

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Just observe your thoughts. Once you start observing your thoughts, the mind will settle down.

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10 to 15 minutes stay in meditation.


 
 

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