Corona, winter blues or just a Monday downturn. There are many influences that create bad mood. Here we show you 5 yoga exercises for more strength and energy, which also improves your mood.
Generally, doctors recommend too much physical exercise when you are depressed.
But yoga in particular can improve winter blues and co., As the brain during the exercises releases the messenger substance gamma-aminobutyric acid, which ensures inner balance.
In addition, the release of stress hormones such as cortisol and adrenaline is reduced, which has a positive effect on mood.
In addition, regular yoga practice strengthens the immune system.
The feel-good effect takes effect after about ten minutes. It is best to take this time each day. The following is a training sequence that, if practiced regularly, can drive the winter blouse away.
1. Alternative breathing
This activating and cleansing breathing exercise is designed to ward off colds. Alternative breathing involves inhaling through one nostril, holding the breath and then exhaling through the other nostril in a ratio of 2: 8: 4.
Sit upright, for example with your legs crossed, and close your right nostril with your thumb. Inhale to the left for four seconds. Now close both nostrils (the left with your ring and index finger) and hold your breath for eight seconds.
Then exhale to the right for eight seconds, inhale to the right again for four seconds, hold your breath in the middle for eight seconds and exhale again to the left for eight seconds.
Repeat five to ten rounds, the times can be increased later, always in the ratio 1: 4: 2 (eg inhale for four seconds, hold your breath for 16 seconds, exhale for eight seconds).
2. Shoulder bridge
Was it too complicated? Then the shoulder bridge might be worth it as a gentle backwards that has a relaxing effect on the mind. It is one of the breast-opening asanas and gives the heart space to allow free breathing and positive emotions. In addition, it counteracts stress.
For the shoulder bridge, lie on your back with your feet hip-width apart in front of your pelvis. The arms are on the sides of the body. Inhale and at the same time lift the pelvis and back up so that you create an inclined plane between your knees and shoulders.
The knees should be placed over the ankles. Hold this position for five breaths before slowly lowering your back and pelvis. Repeat this exercise three times in a row.
3. Shoulder stand
Shoulder stand is one of the classic inversions. These generally ensure that the life energy can flow into the head and the spirit is awakened.
In the shoulder stand, the pelvis and legs are above the level of the heart, which means that the organs are optimally supplied with blood, and the entire metabolism and nervous system are calmed down. Exercise provides energy and vitality.
For shoulder stand, lie on your back with your palms close to your body. Slowly lift your legs up and use your arms, abdominal and back muscles to lift the pelvis.
Position your palms level with the 12th rib and support the posture. Now move all the weight to the shoulders and stretch the body upwards.
The back is as straight as possible. Inhale calmly and fluently and stay in this position as long as it feels good. Caution: Never turn your head to the side in this position!
4. Downward dog
The downward-facing dog strengthens and stretches the whole body, and the position has a calming effect on the mind. The starting position is on all fours, the hands are placed below the shoulders and hips above the knees.
Now put your toes up, push your arms into a downward facing dog. The brook strives upwards. The position corresponds to an inverted V.
Pull your shoulders away from your ears and try to touch the mat with your heels. Hold the position for five deep breaths.
5. Swivel seat
Gentle turns activate the stomach organs and stimulate digestive function. A disturbed intestinal flora can also contribute to a depressed mood.
Here’s how it works: Sit on the floor with your legs outstretched and your back straight. Bend your right leg so that your right heel rests on the outside of your left buttocks. Lift your bent left leg and place your foot on the outside of your right knee.
Straighten your upper body and slowly turn left. Press against the thigh with the bent arm and place the left hand behind the buttocks.
The head follows the rotation if possible. Inhale and exhale deeply five times and repeat the exercise on the other side.