5 Poses to Scale back Overwhelm – Weblog

Sue Cheung is a yoga and mindfulness meditation trainer with over a decade of expertise educating at a few of London’s hottest studios. In 2023 Sue certified as an Integrative Change Employee with the Moral Teaching Collective and as a licensed Life Coach with the Life Coach Faculty.

Sue shares 5 poses to scale back overwhelm…

Alternate Nostril Respiration

1. Discover a snug seated place with a steady base and lengthy backbone.
2. Utilizing your dominant hand place the index and center finger onto the house between the eyebrow. 
3. Let your thumb relaxation on one nostril and the ring finger onto the opposite, letting the pinky finger curl in in the direction of the palm. 
4. Take a cycle of breath into each nostrils, then shut the proper nostril and inhale by means of the left. 
5. Shut the left after which exhale by means of the proper.
6. Inhale by means of the proper.
7. Shut the proper after which exhale by means of the left

Proceed for about 10 rounds. As we transfer by means of the midline, we’re stimulating each hemispheres of the mind, serving to to create a way of calm and ease.

Neck Circles

1. Sit up good and tall, decreasing the chin all the way down to the chest
2. Draw the chin over to the proper shoulder, to the ceiling, left shoulder and again all the way down to the chest
3. Do that about 5 occasions on this path, then draw the chin in the direction of the proper armpit, take your proper hand and gently information the left ear away from the left shoulder. 
4. Launch the pinnacle, convey the chin all the way down to the chest and repeat moving into the other way

This motion is massaging the vagus nerve which performs an necessary function in shifting us right into a extra parasympathetic nervous system state – the remaining and digest state.

Sleeping Pose into Twist

1. Lie flat onto the ground 
2. Bend the elbows like they’re in a cactus place
3. Look to the proper after which slide the proper knee in the direction of the proper elbow as if you’re sleeping.  Keep right here for about 10 breaths
4. Raise the pinnacle and slide the proper arm beneath the left arm and lengthen each arms lengthy. So that you’re now facet mendacity with the arms prolonged with palm on prime of palm. 
5. Start to elevate the left arm to the ceiling (such as you’re drawing a rainbow over your physique) and open right into a supine twist. Keep right here for 10 breaths.
6. Raise the left arm again to the ceiling, returning to your facet mendacity and again to mendacity in your entrance.
7. Repeat on the second facet.

Youngster’s Pose

Deliver the massive toes to the touch, knees vast and let your seat connect with your heels or a help (blanket, cushion, or block). Let the torso relaxation in between the thighs. Arms attain ahead with the elbows and forearms resting on the ground. If potential have the house between the brow relaxation onto the ground or a help. This may have a really calming impact on the thoughts.

Bringing Down the Heavens (a qigong type)

1. Standing tall with the toes about shoulders distance aside
2. The knees are comfortable
3. Attain the arms to the edges and up, imagining as if you’re gathering vitality out of your favorite place in nature.
4. As soon as the elbows attain ear top, start to show the palms face down, fingertips level in the direction of each other and begin to transfer the arms down by means of the entrance of the physique. Think about that you just’re inviting that vitality into the physique, cleansing any emotions of overwhelm.
5. Repeat this a complete of 3 times.

Hopefully these poses will allow you to to shift any emotions of overwhelm. You’ve bought this! Take it one step at a time.