Calm & composed

Restorative yoga and meditation are ideal to unwind, writes Jayant Bokadia

Your soul is a window to the outside world. A fast-paced lifestyle and daily stress can upset the equilibrium of the mind, body and soul, consequently taking a toll on the physical and emotional health.

Restorative yoga and meditation are keys to unwinding from the daily routine and shift the balance from the sympathetic nervous system to the parasympathetic nervous system, thereby evoking a state of calmness and peace. Both of them confer a range of benefits such as lowered pulse rate, decreased blood pressure, and increased blood circulation to the intestines and reproductive organs. Here are a few tips for a calm and relaxed mind.

4-7-8 breathing technique: This is the quickest technique and can be performed anywhere without any tools. Place your tongue against the ridge of the tissue at the back of your front upper teeth. Exhale completely through your mouth. Then, inhale through your nose for four counts. Hold your breath for seven counts. Exhale completely through your mouth for eight counts to complete one cycle. Perform at least four cycles for optimum benefits. This technique works as a natural tranquilliser for the nervous system and soothes the senses.

Balasana: This technique is called extended child’s pose. It brings calmness and awareness and helps in stretching the lower back and muscles.

Sit on your knees with your buttocks against the heels. Bring your chest close to the knees and rest your forehead on the floor. Stretch your arms along the side of your body with palms facing flat on the floor. Focus on your breathing for 2-3 minutes.

Ardha Surya Namaskar: Staying active is key to beating stress. If your work hours are keeping you occupied and you are running short of time, just try half an hour of Ardha Surya Namaskar. This pose leads to improved blood circulation, stimulates the flow of oxygen and reduces cortisol levels.

Vrikshasana: This technique involves focusing on a particular point as you breathe. It helps you stay anchored in the present. To perform this asana, shift the weight of your body on one leg. The foot of your other leg should touch the knee. Fold your hands above your head into a prayer position. Maintain the balance as long as you can. Repeat the same with the other leg. This pose is known to increase balance in the legs, achieve pelvic stability, and strengthen the bones and pelvis region due to its weight-bearing nature.

Shavasana: This technique is also called the corpse pose. Lie down flat on the back and allow your hands and feet to relax. Allow the floor to support your body and stay in this pose for 5-10 minutes. This pose helps in shifting the nervous system into a restorative mode and draining the tension from the muscles, thereby enabling the body to achieve complete relaxation.

Practising yoga every day is an excellent means to keep yourself calm and focused at work.

Try incorporating new poses into your morning routine to gear up for a peaceful day ahead.

(The author is a health & wellness coach.)