Breathing exercises to calm the nervous system. Yoga Breath for Calmness

State nervous system directly related to breathing. It is important to breathe properly in order to calm down.

Having mastered the technique of uniform breathing, you can relieve tension, insomnia. Superficial, rapid breathing supplies the cells with insufficient oxygen, which makes all systems work hard.

Deep correct breathing enriches body cells with oxygen, helping to relax muscles, normalize blood pressure. Breathing exercises for the nervous system will require some skill, the study of the unshakable rules used in training.

Breath types

A person, in accordance with the constitution of the body, spontaneously selects an acceptable type of breathing, one of 4:

Excessive emotions make us breathe more often, as the body intensively requires oxygen. To normalize rapid breathing during emotional overload, exercises are recommended to calm the nervous system. Try to master the simplest breathing techniques.

Rules for breathing exercises

Exercise will benefit if you follow the recommended rules:

• keep your back straight, perform exercises standing or lying down;
• it is preferable to do the exercises with your eyes closed, trying to imagine beautiful views nature (sea, forest), remember the positive moments;
• concentrate and consciously control breathing, gradually this will happen automatically;
• try to reject negative thoughts, achieve maximum muscle relaxation from legs to shoulders, neck, face;
• repeat soothing exercises 5-10 times, avoiding overstrain (see);
• imagine that when you breathe in, you are filled with peace; exhaling, pushing out tension and negative emotions from within;
• it is necessary to mentally repeat in the affirmative form the settings “I am relaxed, calm…”.

Such regular training will have a beneficial effect on health, help get rid of accumulated negativity, and teach you how to cope with emotions in stressful situations. Brain cells receive an additional portion of oxygen, which contributes to the restoration of NS.

Exercises to calm the nervous system are based on the following techniques:

• filling the upper parts of the lungs, using the rise of the clavicles;
• sighs with chest opening with the opening of the ribs, exhalations - with compression;
• diaphragmatic breathing (require training);
• wave-like inhalations-exhalations with the participation of all of the above parts.

Nose breathing

A slow inhalation and a quick exhalation excite the nerves. A quick breath - a short pause - a long exhalation, on the contrary, calms the accelerated pulse, lowers blood pressure, and relaxes.

Respiratory exercise therapy complexes in neurological diseases help to calm the parasympathetic nervous system, which is activated when working with the stomach.

For insomnia, relaxation techniques

Place your palms on the solar plexus. measured, easy breath(5 min.) chest / stomach, carefully listening to the sensations inside you.

• For stress, insomnia: put your palms on your forehead and on the back of your head, take slow breaths, with a short pause between them. This will help relieve nervous tension.

• Inhale deeply through the nose, hold the air for 2 seconds and expel the air in portions through closed lips.
• Artificial yawn. Inhale smoothly through the mouth (as if yawning), filling the lungs as much as possible. Pause - 2 sec. and slow exhalation.
• A full breath through the nose and a gradual (jerks) exhale through the lips folded into a tube, until the lungs are completely released. Pause - 5-10 seconds and repeat.

For the normal functioning of the National Assembly, improving mood, you should periodically devote time to 5-10-minute workouts.

Simple breathing exercises to calm the nervous system are easy to do on your own, after learning the technique of their implementation. Allow measured breaths with slow exhalations to relax. In a stressful situation, try to breathe deeply. More complex (requiring certain postures) exercises need the trainer's control. You can sign up for Indian yoga.

Breathing exercises for relaxation

The healing effect in depression, the consequences of stress is produced by the following breathing technique:

• The stomach must be empty.

• Sit on a chair, you can on the floor in Turkish, keep your back straight, neck and head. Take a slow (slow) breath.
• Acting as a clothespin with the middle and thumb, first close the right nostril to take a slow breath with the left. Closing the left nostril with the other finger, open and slowly exhale the right nostril. Exhalation is twice as long as inhalation. Do the same by starting to inhale through the right nostril.
• The session is 5 repetitions of the cycle. The cycle should begin with the inhalation of the left nostril. Do 3-4 such sessions daily.
• It is useful to do breathing exercises in the air, in nature, in the park, and you can also do it on the way to work. Clears the brain, invigorates, works like a cup of strong coffee.

Regular (within 1-2 months) use of technology will have a beneficial effect on psychological state, increase stress resistance, restore peace of mind.

Relaxation Technique Sama Vritti

Based on the equal duration of inhalation and exhalation.

• Take a comfortable (with a straight back) posture.
• Inhale for 4 counts and exhale for 4 counts, always through the nose.
• It is recommended to practice Sama Vritti before going to sleep instead of the traditional counting of elephants or sheep to fall asleep.

Before an exam, report, conversation with the boss, it is useful to take 6-10 deep diaphragmatic breaths for 10 minutes, which will reduce the heartbeat (), lower blood pressure. But for this you need to master the technique of lower breathing.

Breathing techniques are used in exercise therapy for diseases of the nervous system: they contribute to the restoration of the psyche, eliminate various neuroses, improve emotional condition. Such complexes are used by athletes, lovers of Indian yoga, physicians as general strengthening in exercise therapy complexes.

It is recommended to use more complex techniques (performed in certain poses) for improvement under the supervision of specialists. Illiterate exercise can be harmful. Breathing practices are used in medicine to restore the nervous system.

The connection between breathing and the nervous state is closely related - with increased excitability, both an increase in breathing (in case of danger) and a slowdown (in case of need for concentration) are possible. Anyway, nervous state does not lead to anything good (if this is not an extreme situation), the body must be immediately removed from it. This is especially true for the category of people who are subject to frequent nervous attacks, and especially impressionable people, which everyone takes "to heart". In addition to permanent bad mood these people can get various somatic (physical) diseases, including cardiovascular diseases. uncomplicated breathing exercises help to avoid the severe consequences of excessive nervous excitement.

The benefits and harms of a nervous state

Excitation caused by external factors, designed to increase general tone body to solve the problem. For example, a person becomes extremely agitated when attacked by a person or animal. The pressure rises sharply, the pulse quickens, accelerated blood circulation helps the muscles of a person to act, quick and strong movements can correct the situation and protect themselves from adverse circumstances.

Nervous and the cardiovascular system It is designed in such a way that it can withstand a short-term stressful state of almost any force. In case of danger, a person, with the help of a sharp increase in vital signs, can concentrate and quickly solve the problem that has arisen.

But the human body is not designed for long-term stress. Human nature has always tempted people to make quick decisions that helped them to equip their environment and continue to live without stress. In ancient times, people quickly started hostilities or hid from danger by changing their place of residence. Besides, ancient man he divided his life into cycles - he tore himself twice a year, planting and harvesting, and in the summer people filled their leisure time with various holidays, preventing stress from accumulating. Some peoples, for example, those of the far north, in order to feed themselves throughout the year, must hunt for about two weeks, if all the days of hunting in a year are added together.

But the current situation has changed dramatically. We live in a densely populated society where interpersonal relationships and material wealth, for which we must work hard. Most of the world's population is experiencing constant stress associated with constant troubles. In order not to be outside of society, this very society requires us to constantly be in suspense. In addition to the need to serve society, we are overcome by personal troubles - misunderstandings in the family, in the work team. Sometimes a situation arises when we cannot get out of the nervous circle - problems are everywhere, there is no way out.

Constant nervous conditions lead to loosening of the body, blood vessels lose their elasticity due to increased pressure, the heart can pump too much blood abruptly and there is a real threat of stroke and heart attack - diseases whose consequences make themselves felt all subsequent life. Everyone suffers from stress too. internal organs human immunity decreases. A person can get many chronic diseases if he cannot arrange his life without hassle.

Oriental Calm Practices

IN Lately various oriental practices of tranquility come into use, which, through meditation, offer solutions to many problems, such as yoga. But those who practice yoga to improve their condition can be disappointing.

Yoga is not just an Eastern sect that has its own religious beliefs. Now yoga instructors have developed various tricks to lure people into all sorts of trainings in which people part with money for dubious spiritual practices, literature and related accessories. In fact, this pagan religious teaching has been put on a new marketing track, turned into a business system, where adherents of the yoga sect are increasingly detached from reality. And complex physical exercise- just a screen for a deep spiritual abyss, where spiritual yoga gurus lead.

This is the same for those who are trying to comprehend other spiritual practices of various pagan religions and sects - the solution to a difficult life situation fails, the person goes into the world of his own illusions. And this after a while can only lead to more stress and frustration in life. Yoga, Hare Krishnas, Hindus and other Eastern physical and spiritual practices - this is a dead end in life, the path into which it is better not to start at all.

Managing stress with breathing

Breath control can be carried out in different ways, depending on the life situation.

1. A single stressful state can be solved with the help of physical impact. After all, increased pressure in itself says that you need to find a way out of the situation. Therefore, if you are sharply angry with someone, give vent to emotions - go for a run, work with a punching bag, in such cases you can breathe often. This may not solve the problem that has arisen, but you will look at it differently, and exercise stress in any case will give health.
2. If the stress is related to a bereavement - perhaps a loved one, good way decrease heartache- Christian spiritual meditations. Yes, meditation is not an Eastern concept, which means the path to the mythical Shambhala, meditation is the removal of oneself from a problem that is actually not solvable. In a calm, relaxed, secluded state, it is best to pray, thus relaxation and spiritual peace can be achieved. Breathing in this case is arbitrary, by itself it becomes more measured.
3. If the attack on the nervous system lasts for a long time, it may be associated with troubles in the family, at work, life difficulties, such as financial ones (painfully familiar condition, right?), you need to solve the problem. But the problem is the problem that it is not quickly solved in any way. We can advise one thing - to make a firm attitude to the solution of the issue, to go in this direction. And in order not to go astray, you need to visit church once a week and take Communion after the sacrament of Confession. Trust God and He will take care of your problems.

If the violation of the nervous system is too sharp and you cannot solve it, the problem is not life-threatening, you can do simple breathing exercises that resemble yawning:

You need to mentally understand that all problems are passing and decide for yourself that if you constantly make efforts to solve the problem, it will disappear, it will not go anywhere. Or maybe you just realize that everything is not so critical, and you worry about nothing, this happens often. Remember the proverb: it's never so bad that it couldn't get worse. Maybe not everything is really so bad, there is a lot of beauty in the world and in our life - go to nature, pick mushrooms, chat with good people. If you have extra money - you can go to the resort. See how many people are around who live in material need, help them, and you yourself will become happier. Visit an orphan in an orphanage, a patient in a hospital, a prisoner in prison, and you will understand a lot in life.

The expressions “restless nerves”, “shattered nerves”, “nerves are naughty”, “nervous”, “nerves to hell” have long entered our everyday life and have become familiar. And all of them describe a state of excessive excitability, when it is difficult for a person to cope with his emotions, to react with restraint and adequately to the stimuli of the world around him.

Often an overexcited nervous state in everyday consciousness is already considered the norm, because stresses evolve along with progress, and today's person encounters them more often, and eliminates this problem less often. Thus, this condition becomes chronic, negative behavioral habits are formed: anger is taken out on relatives and colleagues, and emotional balance is compensated by caffeine, energy drinks, cigarettes and alcohol.

About the reasons: how are the nerves loosened?

When the thought of the need to intervene in the work of their nervous system comes up, then the most responsible ones look for an experienced psychotherapist, the most practical ones resort to drug treatment, and the majority is trying to overcome the problem on their own and is looking for answers to the question, “how to calm the nerves”? Where to start? First, find the reason that makes you lose emotional balance.

There are two unshakable conditions that underlie the coordinated work of the entire nervous system - dream And nutrition:

• Healthy sleep is the key to strong nerves

A deep 8-hour sleep has a restorative effect on all organs and systems that have worked hard during the day. Lack of sleep affects the capacity of the whole organism and the normal functioning of the nervous system.

• Nutrition: a menu for strong nerves

The foundation on which good work is built nerve cells, – essential trace elements and vitamins. All of them have a direct or indirect effect on its work: they reduce muscle tone, regulate the hormonal balance in the body, receive and transmit impulses through the nerves, improve the interaction of muscles and nerves, support stress resistance and performance, normalize sleep, produce anti-stress hormones, etc. . Therefore, the diet should be literate, including a variety useful products: cereals, dairy, meat, seafood, fish, a variety of fruits, vegetables, berries, nuts, eggs. Then the body will be saturated with what is necessary for the nervous system, nutrients: magnesium, calcium, phosphorus, iodine, iron, potassium, vitamins of groups A, B, C, E.

Causes of restless nerves

1. Having a persistent stressor(a specific cause or person that negatively affects the emotional state). Find and "defuse"!
2. negative thinking;
3. Weak nervous system. It is possessed by people who are more prone to nervous breakdowns due to their suspicious and anxious nature. They are more vulnerable, more sensitive and vulnerable;
4. Big city: abundance of noise, movement, accelerated pace of life. Not everyone likes this rhythm of life;
5. Work and media overload- all day long they broadcast news from all over the world, plus the Internet, and now we are already overloaded;

The return of internal balance is a step-by-step and long-term process. How to calm the nerves so that the result is persistent and long-lasting?

Remedies for restless nerves, first of all, they imply advice on changing the nature of interaction with the world:

1. No pedantry and ideals. Lower the bar of ideality and correctness, because in life everything cannot be laid out on the shelves, according to colors and shapes, strictly according to the rules and principles.
2. Time management is in my head. Learn to manage time, do everything in time and not rush anywhere! Plan a day, highlight the most important things and events, do not waste your time on vanity and trifles.
3. positive thinking Don't let negative thoughts dominate your mood after watching the news.
4. Increase stress resistance- the first three tips will help with this.

There are home remedies for calming the nerves that are readily available and do not require special training.

How to calm nerves at home?

Body methods:

The body instantly reacts to stress by producing adrenaline, cortisol (stress hormone), increasing the heart rate and increasing muscle tone. This is how the body communicates that it is ready to actively cope with stress. That is why, when nervous, a person feels tension and heavy breathing throughout the body. The most common mistake is to deal with stress by lying down and doing nothing. You need to give the body the opportunity to splash out the heat or help it relax.

Top tips for calming your nerves:

• Physical exercise (sports, dancing, cleaning)

It is only important to choose an activity to your liking and according to your abilities: running, cycling, dancing, walking in the park or cleaning the house, etc.

• Water procedures (warm shower, sea salt bath)

Water acts simultaneously on all external receptors of the body, thereby providing the maximum result. You can enhance the effect by adding to the bath sea ​​salt, soothing herbal decoctions, essential oils: lavender, pine, mint, or your favorite scent.

• aromatherapy

For this, aroma sticks, aroma lamps with warm "home" smells are suitable. Girls can, combining business with pleasure, add essential oils to cosmetics for body care.

• Relaxation

To calm your nerves and relieve stress will help relaxation to pleasant music with the concentration of your feelings on different areas body. The purpose of such relaxation is to feel your body, consciously tighten and relax its muscles one by one, ultimately relieving them of increased tone.

• Self massage

The skin has many receptors and nerve endings, due to which it will gladly respond with relaxation to a massage. In the absence of such an opportunity, you can independently walk on the scalp with massage movements from the forehead to the back of the head, stretch your hands and feet.

• Walking with bare feet

Nerve endings are concentrated on human feet, with the right influence on which, it is possible to positively regulate the work of organs and systems.

Psychological techniques:

• Methods from the "personal piggy bank" (music, books, movies, favorite hobby, viewing photo albums, postcards, activities that bring pleasure).

Music does not have to be classical, it is enough that it is light, pleasant (instrumental, or the sounds of nature) and the listener likes it. Books, or films - from the category of kind and beloved.

Here the choice is great: baking a cake helps some, writing a poem helps others.

• Self account

The monotonous repetition of numbers, concentration on the score not only distracts from the problem, but, like a lullaby, lulls irritation. It is worth counting up to a hundred, and with strong anger - longer.

• Art therapy

Now in open access painting for adults in the direction of art therapy, where there are many abstract works, many small elements, lines. This variety will be enough for a long distraction and "outlining" your emotions.

• shopping

A favorite liquidator of the consequences of stress in girls, which works effectively. But for men too - buying a set of necessary tools (which I have long dreamed of) can please like a child candy.

How to calm the nerves in 1 minute, or "ambulance" for the excited nerves?

Everyone wondered how to quickly calm the nerves? There are many situations in which it is very important not to lose sobriety of mind, balance and fortitude. Therefore, the methods of "ambulance" sometimes save situations and even lives (when a state of nervous overstrain can reach an affect in which a person has absolutely no control over his actions):

1. Visualization

Replacing the real picture of the world with the desired image. Perhaps someone likes an imaginary spring on the street, and someone likes a house by the sea. The main thing is to imagine everything brightly, in detail, with sounds, smells, so that the imagination temporarily moves the body itself there and distracts from negative experiences.

1. Hand massage

Moderately and slowly press in turn on the nail phalanges of one hand, then the other. The method is excellent when circumstances do not want to attract attention (for example, when waiting in the audience for their turn to speak with their report).

If space and time allow, 10-20 times of any power load: push-ups, squats, pull-ups.

1. Wash away irritability

It is effective to wash your face with cool water, refresh your shoulders and neck with it, as if washing away the negative charge of nervousness. You can calm yourself down by slowly drinking a glass of water lightly sweetened with sugar or honey.

1. vent anger

Book advice on beating dishes is quite costly and time consuming to clean. Alternatively, you can tear paper (newspapers, for example) or shout into cardboard rolled up in a tube (this way the sound will be more isolated and not so loud).

With a variety of techniques on how to quickly calm the nerves, perhaps, breathing exercises remain classic and fast-acting.

Breathing exercises to calm the nerves

The respiratory rate is directly related to the work of our heart, which, in turn, reacts by speeding up in situations of stress. Below are some indicative psychological exercises on the regulation of breathing:

1. Soothing Geometry

Taking a deep breath, exhale slowly into a circle drawn by the imagination. Repeat three times. Then repeat, only changing the shape (for example, to a rectangle). Also repeat three times. Change shapes until you feel relaxation.

1. Repression of irritability

Presenting inside chest powerful press, take a short rhythmic breath. Exhale slowly, with an onslaught, as if the press is pushing all negative emotions lower and lower until they are pushed into the ground.

1. It's time to yawn

Close your eyes, open your mouth wide and inhale. Stretching your whole body as much as possible, exhale slowly while yawning, pronouncing the lingering sound "oooo". By adding a smile, you can achieve high efficiency, since at the same time the facial muscles relax as much as possible, and a positive emotional response arises. Exercise helps to quickly enrich the blood with oxygen.

Herbal decoctions and tinctures for calm nerves and stress relief

Not many people decide on cardinal approaches: the help of a specialist and drug support. Easier, faster and cheaper folk remedies. This is a simple way to calm the nerves without drugs. Herbs will help with this. For a stable and effective result, you need to drink courses and consult a doctor first.

With special employment and lack of time, you can simply go to the nearest pharmacy and purchase a ready-made herbal collection or herbal tincture.

How to calm nerves during pregnancy

The body of a pregnant woman experiences such a hormonal restructuring, which was similar in intensity to a teenage hormonal surge. It is these changes that make future mother very irritable, emotionally unstable. For all future dads, this is the number one problem!

There are a few safe methods calming nerves that pregnant women can safely use:

1. Replenishment of magnesium in the body, which helps to relax muscles, reduce excitability and calm the nervous system (according to the recommendations of an obstetrician-gynecologist);
2. sedatives herbal teas: at the rate of 15 gr. a mixture of herbs in 200 ml of boiling water. 100 ml are taken twice a day:

• Mix 15 gr. hawthorn fruit, sage herb, 30 gr. herbs of motherwort, oregano, swamp cudweed;
• mix in equal proportions valerian root, mint, hop cones.

Use only if there are no contraindications from a doctor!

1. most pleasant and affordable way calm a pregnant woman - massage her tired and swollen legs.

The problem of restless nerves cannot be solved once and for all life. Just as colds become aggravated in the cold, so the nerves are overstrained in stressful situations or under the weight of adverse circumstances. Human wisdom lies in timely and well-chosen measures to restore the nervous system.

How to calm your nerves and get rid of stress tips from your personal life. Tips that are not in the article!

Proper breathing helps to relax, calm down and relieve stress, clears the head of stupid and negative thoughts. Instead of answering rudeness for rudeness or stupidity for stupidity (or yelling at a naughty child), it is better to stop, take a deep breath, count to 10 in your mind and ... remain silent.

Sama vritti or Equal Breathing

How to perform? Sit in a comfortable position with your back straight. Begin to inhale for four counts and exhale also for four. To increase the natural resistance to breathing, do it through the nose. More advanced ones can go to 6-8 counts, which increases attention, calms the nervous system and reduces stress.

You can practice this breathing anywhere and at any time, but it is best to do it before going to bed. Something like a kind of counting sheep, helping about work or problems that haunted during the day.

Difficulty level: for beginners.

Abdominal breathing technique

How to perform? As you take a deep breath through your nose, the expansion of the diaphragm (not the chest) gives the necessary air pressure to stretch the lungs. If you want to feel a tangible drop blood pressure and reducing the heart rate, you need to take 6 to 10 deep breaths for 10 minutes every day. Hold on for at least 6 weeks, and you will feel the positive effects of this technique for a long time to come.

When is the best time to do it? Before an exam or any stressful situation. The only but. In such situations, a person has very poor control over breathing, so you have to practice a little.

Difficulty level: for beginners.

Nadi Shodhana or Alternate Nostril Breathing

How to perform? This technique gives a sense of balance and. Sit in a comfortable meditative position with your thumb right hand close the right nostril and take a deep breath through the left. At the peak of inhalation, close the left nostril with the ring finger and exhale through the right. Then do the same in reverse, inhaling through the right nostril and exhaling through the left nostril.

When there is little time or you need to quickly focus. Just don't try to do this before bed, because this technique works like a cup of coffee.

Difficulty level: average.

Kapalabhati or "Shining Skull Breath"

How to perform? Ready to light up your day? Then try kapalabhati. Take one long and long breath and exhale sharply and powerfully. In this exhalation, you need to involve the lower abdomen. That is, you sharply contract the muscles of the lower abdomen and thereby exhale sharply. Perform 10 breaths at a pace that is comfortable for you: inhale-exhale for 1-2 seconds. Inhalation is done exclusively through the nose.

What does it work best for? This technique is great for helping you wake up and uplifting your mood. A kind of espresso. Since the abdominal part of the abdomen is involved in kapalabhati, the body is warmed up and the brain is activated.

Difficulty level: high.

progressive relaxation

How to perform? To release tension from head to toe, close your eyes and focus on tensing and relaxing each muscle group in your body for 1-3 seconds. Start at the toes and move up through the knees, hips, back, chest, arms, neck, jaw and eyes. During this, you should breathe slowly and deeply. Inhale through your nose, hold your breath for 5 counts, and contract your muscles as you do so. Then exhale through your mouth and relax.

When does it work best? It is best to do this in a place where you can lie down comfortably. If holding your breath causes you to, hold not 5 accounts, but 2-3.

Difficulty level: for beginners.

Guided Rendering

How to perform? This technique should be done with a trainer or therapist. Well, or at least to the melody, which will become your guide. You begin to breathe deeply, focusing on pleasant sensations and images to drive out negative thoughts. Mentally send yourself to a place where you are pleased and calm.

When does it work best? You can practice this breathing technique wherever you can safely close your eyes and not fear for your life, health and work.

Difficulty level: average.

Pace modern life so swift and high that it seems as if the whole life of a person consists of nothing but stress and overstrain. These phenomena, in turn, give rise to various diseases body, because, as you know, all diseases come from the nerves. An excellent way to strengthen the psyche is yoga, breathing exercises to calm the nervous system.

The Importance of Yoga for Stress Relief

Eastern practices, in particular yoga to calm the nerves, have recently become more and more in demand. This is due to the fact that yoga is not just a complex of gymnastic and breathing exercises to strengthen the muscles of the body, this is a doctrine, a philosophy, which is not so easy and not fast to master. Those people who succeeded can be envied - they know how to switch off from external stimuli and focus on the inner world.

Calming yoga poses have been shown to help lower cortisol levels. This substance, produced by the adrenal gland in a normal state, is nothing more than a reaction of the body to stress, stimulating the function of the immune system. However, if cortisol levels remain elevated after the crisis is over, this is already an alarm signal, a possible harm to the immune system.

Pashchimottanasana (buttock stretch)

Asana involves the strongest possible stretching of the back of the body. Its purpose is to relieve fatigue, strong physical and mental stress. Proper and systematic exercise will not only help get rid of fatigue and put the figure in order, but also relieve sciatic nerve neuralgia.

How to do Paschimottanasana correctly:

1. Lie on the floor, press the shoulder blades to the surface.
2. Straighten your arms and stretch behind your head.
3. Spread your legs so that the distance between them is equal to the length of the foot.
4. Exhale, take a sitting position, stretch your arms in front of you.
5. Take a deep breath and raise your straight arms up.
6. Exhale, tilt the body forward, try to reach out with your hands to the tips of your toes.
7. Hold this position for a few seconds, then inhale and return to a sitting position, raise your hands up.
8. Exhale, put your hands behind your back, fingers should be turned back.
9. Take a yoga breath, lift the pelvis off the floor, stretch the spine. Tilt your head back.
10. Hold this position for a few seconds.
11. Complete 5 sets.

When performing the asana, one should not bend the knees, bend the spine and pull the head towards the feet. The most important thing is to try to put your stomach on your feet. During the exercise, it is necessary to ensure that breathing to calm the nervous system, yoga requires the implementation of this rule strictly.

Sarvangasana (birch)

The asana is a shoulder stand. This yoga pose has a beneficial effect on the nervous system, stabilizes the activity of the thyroid gland and the gastrointestinal tract, fills the body with energy, and helps to rejuvenate the body.

You can not do it to people who have problems with the cervical spine, as it involves a strong load on this area.

Performing the exercise:

1. Lie on your back, relax your muscles as much as possible.
2. Exhale, slowly raise your bent legs up to form a 90 degree angle.
3. Raise your pelvis by pushing it up with your hands.
4. Stretch the torso, straighten the legs.
5. Without lifting the shoulders and back of the neck from the floor, touch the chest with the chin.

Sarvangasana

To consolidate the positive result after the shoulder stand, you need to perform Matsyasana (fish pose), which is also performed in the prone position.