By TNT Bureau
Aug 4, 2017: In this highly advanced and competitive era, majority of the people complain of tiredness that ultimately hampers professional as well as personal lives. This is where yoga steps in as a guide to get rid of your tiredness for good.
The de-stress plan
Begin small and steadily start accepting one good habit at a time to gradually attain your goal. Say no to bad habits such as drinking and smoking and get on with yoga at the earliest.
You can start off with yoga basics such as sun salutations and lotus pose. With these asanas on a regular basis, you will start noticing positive health benefits in you. Your sleep quality gets improved, your energy levels get increased, your anxiety will be reduced and you will feel calm all the way.
Yoga poses for tiredness
This yoga pose helps to stretch and relax your lower body and gives immediate relief from tedious feeling.
- Start off by sitting in the lotus pose
- Now position your legs so that the soles of your feet are touching each othere Your knees should be bentn
- Try to position your feet as close to your pubic area as possible; in other words, try to pull your heels inwardsd
- Grasp your feet with your hands and sit up with your back as straight as possiblel
- Inhale and place a hand on each kneee
- Exhale and press on your thighs until your knees touch the flooro This may not be possible for everyonen Avoid over exerting yourself, and push down only as far as is comfortable for youo
- Inhale and allow the knees to come back up againi
- Exhale and repeat this process 15 to 20 timese
This yoga pose helps to stretch your back and relax your entire body. It is known to ease tiredness and anxiety.
- First of all lie down in prone position
- Exhale, bend your knees and hold the ankles with hands
- While inhaling raise the thighs, head and chest as high as possible
- Try to maintain weight of the body on lower abdomen. Join the ankles. Look upward and breathe normally.
- While exhaling, bring down the head and legs up to knee joint. Maintain this position as long as you can hold and slowly come back to the original position.
Also known as fish pose, Matsyasana is an ideal way to stretch your neck, back and spine. In order to release the stress built up in your back, neck and spine, you need to practice this yoga pose on a regular basis.
- Sit on the carpet; fold the both legs together like Padmasana, Ardha Padmasana or Sukasana
- Thrusting hands on the carpet and slowly lies down.
- Place the palms next to ears, towards the shoulder blade.
- Press palms and waist, raise the trunk and head. Then place the crown of the head onthe floor
- . Place both the hands on the thighs and relax the elbow on the floor. If possible hold the toe with the fingers.
- Now the crown of head and lower body on the floor making an arc shape on the back. Maintain the pose at least 50 or 100 counts.
- Release the fingers, thrust the palms on the floor and raise the head and shoulder blade, rest them on the floor. Unfold the legs, straighten them and do savasana.
This yoga pose is regarded as one of the ideal ways to relax your entire body. However, your capability to focus on every part of your body counts a lot since recreation is achievable only when you can let go of every area of your body. Hence, it is important that you concentrate in a vivid manner while doing this pose.
- Lie flat on your back, preferably without any props or cushions. Use small pillow below your neck if absolutely required. Close your eyes.
- Keep your legs comfortable apart and let your feet and knees relax completely, toes facing to the sides.
- Place your arms alongside, yet a little spread apart from your body. Leave your palms open, facing upward.
- Taking your attention to different body parts one by one, slowly relax your entire body.
- Begin with bringing your awareness to the right foot, move on to the right knee (as you complete one leg, move your attention on to the other leg), and so on, and slowly move upwards to your head, relaxing each part of the body.
- Keep breathing slowly, gently, deeply and allow your breath to relax you more and more. The incoming breath energizes the body while the outgoing breath brings relaxation. Drop all sense of hurry or urgency or any need to attend to anything else. Just be with the body and the breath. Surrender the whole body to the floor and let go. Make sure you don’t fall asleep!
- After some time, about 10-20minutes when you feel fully relaxed, keeping your eyes closed, slowly roll onto your right side. Lie in that position for a minute or so. Then, taking the support of your right hand, gently sit up into a seated pose.
- Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and the body. When you feel complete, slowly and gently open your eyes.
Urdhva mukha svanasana
This yoga pose helps to stretch your your upper body and chest. During the stretching and lifting procedures, your blood circulation gets enhanced, thus eliminating fatigue from the body.
- Lie down on your stomach, on a yoga mat. Place your legs extended back and in a straight line with your hips.
- Keep your feet tops on the floor in resting position. Place your forearms perpendicular to the floor and twist your elbows keeping your palms right other than your waist.
- Take a full breath and apply pressure on hands as though you are forcing yourself along the floor.
- After that keep your arms straight and raise your upper body to upwards.
- Feel the pressure discharging in your lower back and focus your weight on your wrists and hands.
- You are currently in the Cobra Pose, Breathe out. (Remember one thing in cobra pose your navel area is touched to the floor but in this pose raise your navel area)
- Again take a deep breath; gradually raise your thighs off the floor. Now your body will be supported on your hands and on the tips of toes. To help in your posture, roll your thighs inwards so that the weight on the calves is facilitated.
- Lift your pubis in upward direction, pushing it towards your navel and narrow your hips points. Be that as it may, don’t strain your butts.
- Try to keep your shoulder bones firm and permit the weight to be focused around your sternum.
- Now lean your head in backward position.
- Breathe frequently and remain in the posture for around 15 to 30 seconds. You can also hold this stance anyplace between 5-15 breaths.
- Now breathe out and come down to your initial position. Rest for a while and repeat this 3 to 6 times.
This yoga pose may be challenging if you have knee or joint pains. Or else, it is the ideal pose that will help you get rid of tiredness and make you feel active all the way.
- Lie down on your back in a mat. Your legs should be straight and stretch your hands upward straightly besides the ears. Your fingers should be straight.
- Deeply inhale now. Don’t bring your hands down, slowly raise up the body and sit. You should keep your hands beside the ears. This is the first state.
- Deeply inhale and exhale once, your elbows should beside the knee joints and it should touch the floor. Now your face is in between the knee joints. Be in this pose for five to ten seconds. Now sit straight and your finger should hold the big finger of your leg.
- As said in the first stage, sit straightly and your hands must beside the ears. Slowly bring your body to the backside and lie down. Now take the breath normally.