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.
It’s that time of year again when the weather begins to change and the temperatures get much colder. As most people spend more time indoors, the susceptibility of catching a cold rises. You have to drink plenty of fluids, get lots of rest and take the regular cold remedies, but practicing yoga during your cold or flu can also help get over your cold faster. Get on your yoga mat, but remember to take things slowly and rest when you feel like you need to rest. Remember that yoga poses for cold and flu should be easy and relaxing poses.
Here are a few yoga poses for cold sufferers:
Standing Forward Bend (Uttanasana): Brings energy to the head and respiratory area; helps clear the sinuses.
Supported Bridge Pose (Salamba Setu Bandhasana): Opens up the chest and increases circulation to the upper torso.
Legs up the Wall Pose (Viparita Karani): Brings energy to the groin and opens the chest area to facilitate breathing.
Supported Bound Angle Pose (Salamba Baddha Konasana): Opens the chest, abdomen, and groins; relaxes the nervous system.
Reclining Twist (Modified Jathara Parivartanasana): Releases physical and stress-based tension.
Widespread Forward Bend (Upavistha Konasana): Quiets the internal organs; relaxes the mind.
Corpse Pose (Shavasana, Savasana): Most helpful with a towel roll placed from the lower spine to head to open up your breathing.
*The most important thing in practicing yoga while you’re sick is to wait until you are past the worst stages (or first few days) and regaining some of your energy. Always consult with your physician prior to beginning any yoga practice.
Savasana, also spelled Shavasana or Shivasana, means corpse pose. For many, Savasana may seem to be one of the easiest asanas, but that is not the case. Even though it may look very simple and non-beneficial, it’s actually the most important pose in yoga practice. It is the asana which gives you the opportunity to completely relax. As you lie down it makes you aware about your body and how each part of your body plays a very important role in your life.
As you go along meditating it relaxes each nerve of your body and improves your respiration which creates the areas for energy and vitality. It benefits mentally as well as physically, which helps in focusing your positive energy for a greater good. Mind and body should not waiver while in this asana. Full concentration is required and it may prove to be useful in times when you need it the most. A motionless mind and body helps you reach the level of optimum relaxation. Listening to a soothing voice or some chants may also help you reach that meditated level.
The respiratory and circulatory system is cleared and opens to a more refreshing life. The overworked muscles tend to relax when you are in this asana. Every system in the body relaxes which gives them the breathing space to conserve energy and be more useful later on. It is very beneficial for people who are heart patient as well as suffering from blood pressure. It helps in improving your stress level and may also relieve you from slight depression. Minor problems like headache, fatigue and insomnia may also be reduced.
One of yoga’s most profound teachings is to cultivate a state of surrendering to the Divine. In Savasana, we get to practice this. Every time we lie in Savasana, we experience a feeling of letting go, accepting what is, and surrendering to the present moment. It’s a great time to cultivate this relaxed and enlightened state of being.
Yoga offers many benefits, from reduced stress to improved strength and flexibility. But it can also be intimidating to some people. You may not be able to keep up with the pace in a yoga class, or have physical limitations that prevent you from easily moving from the floor to standing poses for a full hour. Seated floor yoga, is a gentle style of yoga that incorporates the breathing and mind-body benefits of a traditional class.
This is a slow, gentle and restorative yoga practice of floor stretches and seated poses perfect for beginners, those recuperating from illness or those who just want to take it easy. Use this yoga sequence on days when you need some stress relief. If you choose to practice with props, use a yoga block and belt.
*Before you begin any new physical activity, you should consult with your healthcare provider. These poses are suitable for most people, including seniors and people living with chronic pain.
The evening wind down sequence focuses on stretching the hips, hamstrings, and shoulders; all areas that accumulate tension during the course of the day. You’ll notice that there are no Sun Salutations at the beginning of the sequence and that’s intentional. The idea is to gently nurture yourself by stretching, breathing, and tuning your awareness to your body and breath; really turning inward. This act of focusing on exactly what you’re doing in your body and breathing will help slow down the momentum of your mind so that when it’s time to let go and sleep, it’s easier to do that.
*Take 5-10 breaths in each pose and do each side before moving to the next. Rest, savor, and repeat often with this evening-sequence.
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