Panic attacks, anxiety crises, depressive states, today more than ever these diseases of the soul affect people of all ages, especially in the frenetic Western society, whose often insane rhythms put a strain on the psychophysical balance of many.
Regular practice of yoga, pranayama and meditation is a good way to start controlling these states of discomfort. Getting rid of these pathologies is anything but simple and it is necessary to follow a well-structured path guided by experts. Inserting a few minutes practice into your daily routine that helps to calm the nervous system is important for triggering a virtuous mechanism of awareness and management of body and mind, which will lead to amazing results.
with alternating nostrils (Nadi Shodana Pranayama) which balances the two hemispheres of the brain and calms the nervous system. Sit cross-legged on the mat with your back straight, your eyes are closed and your inner gaze moves to an imaginary point between the eyebrows. Bring the left hand on the knee and the right hand towards the forehead, placing the index and middle fingers over the root of the nose, use the thumb to open and close the right nostril and the ring finger and little finger to open and close the left nostril.
Proceed by inhaling from the right with the left nostril closed, exhale from the left nostril, closing the right nostril with the thumb, then inhale from the left and exhale from the right, closing the left nostril. Continue like this alternately, entering a count of four for each inhale and four for each exhale. It is important to keep the length of the inhale and exhale well calibrated to give regularity to the breath and calm the mind. Continue doing this for at least ten times with your back straight and your eyes closed.
on the knees and start working with the body by describing circles with the shoulders. Imagine rotating on your central axis, bringing your chest forward and arching your back as you come back. Start from right to left and then change the direction of rotation. Entering a kind of hypnotic movement and abandonment with closed eyes, always breathing through the nose. After five repetitions you stop and enter a side twist to work the ribs and loosen the spine even more.Start on the right side, bring your left hand to your right knee and your right hand behind your back. Inhale and exhale as you open your right shoulder back. Stay for five breaths, then come out of the twist and lift your right arm upward while breathing deeply into your side. After five breaths repeat the twist to the left side and raise the left arm upward. These exercises work on the spine and the well-being of the nervous system.
on your heels and stretch your arms forward, rest your forehead on the ground, straighten the spine and then bring your arms along your body and breathe deeply for at least five times.
Then slowly rise in quadrupedal to enter the cat position, inhale arch, open the shoulders, exhale, bring the navel to the spine and create the cat's hump. Repeat five times then return with the spine in neutral and begin to perform. of fluid rotations holding the wrists as a pivot, bringing the chest forward, backward and sideways, and pushing the buttocks back until almost touching them on the heels, always use the breath.Repeat the rotation five times on one side and then on the other.
. Press the soles of your feet, shoulders and arms to the ground and lift your buttocks up, inhale when you bring your pelvis up and exhale when you lower it, perform the exercise in dynamic mode while continuing to raise and lower your hips. Don't forget to breathe deeply.
Now your body is warm enough to enter a calming semi-meditative position: Viparita Karani, a variant of the candle position. Bring the hands under the base of the back, rest the pelvis on the palms of the hands and raise the legs to the sky, hold the position always breathing through the nose in a controlled manner and perform a pranayama, which is also a mudra, energy seal, with calming visualization about the Chakras.
Inhale bring the energy from the pelvic floor where the first chakra is located, to the forehead, exhale bring the breath down and stop at the sacrum and genital area, seat of the second chakra, from here inhale brings the energy towards the forehead, exhale let the breath go down to the navel area, seat of the third chakra. Inhale brings the energy back to the forehead, exhale brings the breath to the heart, seat of the fourth chakra, inhale, go up to the forehead, exhale bring energy to the throat, which holds the fifth chakra. Inhale bring the energy back to the forehead and exhale, remaining focused on the forehead. Then slowly unroll the spine and bring the whole body to the ground.
