Your adrenal glands are located just above each of your kidneys and play a crucial role in many bodily functions, including balancing hormones. When there is a constant high amount of cortisol and adrenaline in the body, these important little glands become very tired. Their job is doubly hard with challenges like endometriosis, hormonal imbalances and other issues that are becoming common, particularly for many women.
If you're experiencing adrenal fatigue, then you probably already have some of the symptoms including difficulty falling asleep, easily frustrated or irritated, lack of concentration and mood swings. You may be having what could be the result of overworked adrenal glands, and a sustained "fight or flight" response in the body. That may sound like a lot very common symptoms, but unfortunately adrenal fatigue is very common, so the symptoms that arise are sometimes seen in our daily lives as just being “normal”. Because the adrenal glands are so important in regulating our stress response and aiding a huge number of bodily functions (including digestion), the body starts to down-regulate our body’s other less necessary tasks and it’s this down-regulation that often causes the symptoms of adrenal fatigue. The main culprit of adrenal fatigue is cortisol, an important hormone that’s become the infamous stress hormone. If you’ve got overactive cortisol, then your body tends to work in overdrive and then crash suddenly when you least expect it.
The one thing to note is that adrenal fatigue can sometimes take a while to develop, and therefore prevention is essential. It is also worth noting that it takes several months to restore balance to the system. My personal experience with recovery has been that there are good days and bad days. The best thing I have learned to do is to activate the parasympathetic nervous system – through deep breathing, relaxation and yoga! Above are some fantastic, refreshing and restorative yoga poses to replenish the adrenal glands.
Tips to Begin
Props are a great addition to a restorative yoga practice. If you don't have a bolster roll up a blanket. These poses are best enjoyed in a warm room where you will not be disturbed. Relax in these poses for 3-10 minutes per pose, breathing slowly and consciously through any tension or emotions that arise. The aim of the poses is to allow your body to relax, so if you feel uncomfortable at any point then use pillows or blankets as described, or slowly come out of the pose. Listen to your body and enjoy!
*The above article is for educational purposes only and should not replace the advice of a healthcare professional. Prior to beginning any exercise regimen including yoga, consult with your physician first.
Kapalabhati is a very important asana and it should be part of your daily practice. This pose is also known as the Fire Breathing Pose, due to intake and outlet of air, with force. The exercise purifies your lungs and nasal passage. It is one of the powerful breathing exercises which help the entire body. It is one of a kind of the breathing exercises in Pranayama. Kapalabhati helps to make the motions of diaphragm very easy and controlled. This helps it to discard the muscle cramps present in bronchial tubes. Lot of force is used to do this asana. While exhaling the process is very strong and while inhaling it is done very calmly. It is a very energizing technique to re-boot all your muscles. It is a cleansing technique which emphasizes on cleaning your air passages and blockages in your chest.
Here are the 5 benefits of practicing the breath of fire:
Cleanses the body of toxins
Kapalabhati clears the body from the constant intake of toxins, thus detoxifying it. This technique helps to replace any toxic air with fresh air. The breathing mainly takes place from the abdomen, as opposed to the chest, and this specifically is what helps to remove the toxic air. Kapala means "the skull" and bhati means "brings lightness." Breathing in this way lightens your skull by extracting problems like sinusitis. This is an invigorating and energizing practice as it fills your stuffy skull with fresh air.
The practice also improves bowel movements which rids the body of the many diseases.
Excellent for respiratory problems
It is also one of the best exercises for asthma patients and people suffering from respiratory problems. This stimulating breath can do wonders for every single tissue in your body. The breathing technique will invigorate your spine.
Increase blood circulation
It is also useful for maintaining blood pressure. The abdominal organs also become strengthened from the pressure applied to these organs while breathing and exhaling. It increases the blood circulation due to fresh supply of blood. It is also useful for removing impurities from the blood.
Tones the abdominal area
The abdominal area is toned with the help of this breathing technique. It helps clear the entire nervous system which proves to be very useful in making the body fit.
Helps with decision making
A sense of calmness is also achieved due to the lightness of the skull. Kapalabhati helps one to think better and make decisions quickly while also keeping the mind alert. This is a wonderful breathing technique to help the mind and soul, as it helps to awaken the spiritual power which heals many problems facing many of us today.
Caution: It is important to exercise all precautions before following any of the asanas from this article. To avoid any problems while doing the asanas, it is advised that you consult with your doctor and an experienced yoga instructor who can best illustrate this breathing technique.
By practicing yoga regularly it may help in the treatment of high blood pressure, and may also help to lower blood pressure. Yoga asanas stable your blood pressure when it’s abnormally high. Asanas have favorable effects on the nervous system. By practicing certain yoga asanas you can not only lower your blood pressure, but also reduce the effects of hypertension on the other organs of the body.
There are a few categories of asanas which are recommended to lower blood pressure: forward bends, sitting poses, and some inversion poses.
Forward bends have the best effects on high blood pressure, so they can help you the most to lower your blood pressure. These exercises have a calming effect on the brain, the blood circulation to the brain is normalized, and they help you reduce the stress from the sense organs, things that lower blood pressure. So, the brain, the sympathetic nervous system and the sense organs are relaxed, the cardiac output and the pulse rate decelerate at the same time, and blood pressure stabilizes, so it lowers blood pressure when it’s high. Other asanas which have beneficial effects on the nervous system and help you lower blood pressure are Uttanasana (standing forward fold) and Adho Mukha Svanasana (downward-facing dog) , which have to be practiced with the head resting on props, so the blood circulates more freely into the aortic arch. These help you lower blood pressure.
Baddha Konasana (Bound Angle Pose) and Virasan (Hero Pose) are some of the sitting asanas which can be practiced to get a lower blood pressure by the hypertensives, which in most cases are hard breathing. These poses eliminate the tension from the ribs and the intercostal muscles, so they help you to breathe with no difficulty, and lower blood pressure.
Other poses which may help to lower blood pressure are supine poses, like Supta Baddhakonasana which helps by relaxing the abdominal region, bringing overall calm to the body and nervous system.
Inversions asanas such as, Viparita Karanti (Legs-Up-The-Wall Pose) and Halasana (Plow Pose) revitalize the nerves, assure the control over the lungs and diaphragm, so if you practice these exercises constantly, you will get a lower blood pressure. Also useful are Shavasana and pranayama, which provide control over the automatic nervous system. As the senses and the mind are calmed, the blood pressure stabilizes, and in case of hypertension; leads to a lower blood pressure.
*The above information is meant for educational purposes only and should not replace the advice of your physician. Always check with your physician prior to starting any yoga regimen.
Prenatal yoga is an exercise that is designed to promote breathing exercises, posture and emotional relaxation. This approach is often sought by pregnant women who are preparing for a natural childbirth or who wish to stay physically and emotionally healthy during their pregnancy. One of the many benefits of prenatal yoga is the lack of physical exertion that is required, which makes it a safe practice for many moms-to-be.
During the pain that is associated with a natural childbirth, prenatal yoga will promote proper breathing that will help to make the process an easier one. In addition, relaxation is essential during the childbirth process and although it can be difficult, prenatal yoga can help to teach women how to relax themselves as much as possible.
For some, prenatal yoga may be sought as part of a spiritual process that helps them to connect with their unborn child and/or prepare for the new arrival. In some cases, prenatal yoga may even be beneficial after the birth as it instills techniques that are associated with relaxation. As every new mom knows, there is a definite need for relaxation after having a child.
Furthermore, prenatal yoga may help women to return to their pre-pregnancy weight more quickly than others. For most, this is a struggle that takes a lot of patience and determination. In general, yoga is an exercise that promotes not only physical fitness and proper breathing, but also spiritual and emotional connections.
If you are searching for a prenatal yoga class or instructor, the best place to start is through your physician. During your visit, ask your doctor if prenatal yoga would be safe for you and, if so, who you could contact for instruction. Some physicians may be aware of local classes or instruction being given and will often be able to refer patients to a class that is most convenient for them. Most women prefer to have the father of their child or a friend or family member attend prenatal yoga classes for support and guidance. Having someone familiar will also make the classes more enjoyable and relaxing for the mom-to-be. Before enrolling in prenatal yoga, it’s best to make sure that the instructor is licensed, certified or highly trained and experienced in teaching this type of relaxation method.
*The information in this article is to be used for informational purposes only. It should not be used in place of, or in conjunction with, professional medical advice. Anyone with questions regarding prenatal yoga should consult their physician for further information.
Your yoga practice and the way you breathe are intertwined. You won’t fully experience the benefits of yoga without first learning how to breathe properly.
Different types of yoga practice call for different types of breathing, so it is important to note from the beginning that there is no one right way to breathe in yoga. If, in your yoga practice, your goal is total relaxation then your breathing should reflect that. This means long deep breaths meant to slow your heart rate and allow you to fully relax into the yoga pose. Here are 6 tips for breathing properly in yoga:
* Your diaphragm is where the breath originates in yoga and in everyday life. When you breathe in, your stomach puffs slightly because your diaphragm is filling with air. When you breathe out, your stomach flattens as your diaphragm empties itself of air. When you breathe, be sure that your stomach is moving, that you aren’t restricting this movement in any way.
* It’s important to relax every muscle in your chest, your face, your neck, your shoulders – even your jaw – in order to benefit from a relaxing breath in yoga. One way to do this is to breathe in deeply then release the breath completely. You may not even realize that your muscles are locked until you try to contract them.
* Keep your breaths smooth and easy during your yoga practice. Everyone breathes at their own natural rate, but becoming conscious of your breath does not mean controlling it in any way. Notice your breath and relax into your own natural rhythm.
* Breathing faster, in and out, is a natural reaction to stress or excitement. It stands to reason then, that relaxing breath in yoga should accentuate the exhalation. Breathe in naturally and make sure that your exhalation is longer than your inhalation and fully empty your diaphragm and lungs of air.
* Pausing between breaths will allow you to relax even further in yoga. No need to rush through your relaxation.
* When you breathe, feel the oxygen in the lungs and visualize it reaching every extremity, every toe and finger. Let your whole body enjoy the relaxing breath in your yoga practice.
When you learn how to breathe, you will find that it comes naturally in your yoga practice and in time, will continue in your everyday life.
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