Reduce Stress with 10 Minutes of Chair Y

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1、ReduceStresswith10MinutesofChairYogaLouiseMahoney,MSWhatisStress&HowDoesitAffectYou?Stressisyourbody’sresponsetoanykindofdemandbothgoodandbadCanalteryourstateofhealth,yourmoodandemotionsCanaffectcognitivefunction-ImpairsConcentrationAttentionDecisionma

2、kingabilityCreativityWhatCanYouDo?UnderstandhowstressworksIdentifystressorsinyourlifeEngageinhealthystressmanagementtechniquessuchas:DiaphragmaticBreathingPacedRespirationProgressiverelaxationExerciseandstretchingYogaMeditationVisualizationLaughterStres

3、sResponseControlledbytheAutonomicNervousSystemControlsthebody’sreactiontostressbythroughabalancebetweenits2branches:Sympatheticresponsibleforthe"fight-or-flightresponse"Parasympatheticresponsibleforthe"relaxationresponse"TheVagusNerveThe10thcranialnerve

4、–derivedfromtheword“vagabond”–“towander”–extendsfromthemedullathroughthediaphragmtotheabdomen.Mainnerveoftheparasympatheticnervoussystemandresponsiblefor:slowingrespirationreducingheartrateloweringbloodpressurestimulatingdigestiveactivityYogaBreathingUs

5、ingthediaphragmasyoubreathcanstimulatethevagusnerveandhelpreducestressAlargecomponentofeveryyogaclassiscontrolledbreathingOneveryeffectivebreathingtechniqueisUjjayibreathing10MinuteChairYogaThefollowing7yogaposes/exercisescanbedoneanytimeandanywheretore

6、ducestressandre-energizeyourselfduringthedayBeginthepracticewithslowbreathingthroughthenose–trytheUjayiibreathing(nextslide)andcontinueontorefreshandrenew…….UjjayiBreathingAbalancingandcalmingbreathwhichincreasesoxygenationandbuildsinternalbodyheatInhal

7、ationandexhalationarebothdonethroughthenose.Soundiscreatedbynarrowingtheairwayasairpassesinandout–asitwouldnarrowwithawhisper.Trywhisperingasyoubreathinandout.ThelengthandspeedofthebreathiscontrolledbythediaphragmYouwillfeelafaintrubbing/vibrationinthet

8、hroatTheinhalationandexhalationareequalindurationandarecontrolledinamannerthatcausesnodistressChairYogaBeginbysittingontheedgeofachairwithyourfeetplacedsquarelyonthefloorabouthipdistanceapart,toesfacingstraightforward.Placeyourpa