The epidemic is stressful, and autonomic nervous system disorders cause insomnia? Try these 5 yoga moves to relieve stress and hormone imbalance in 5 minutes

Since the local epidemic broke out, the tense mood of epidemic prevention is like being in a pressure cooker. It is not only easy to cause anxiety, depression or insomnia, but in the long run it may also cause the body's "stress hormones" to be too high, easily leading to autonomic nervous system disorders and affecting health. At this time, we urgently need to relieve stress. Are there any simple ways to relieve stress in life? A yoga instructor from the United States demonstrated a 5-minute meditation yoga set, which is not only not restricted by space but also can easily achieve the effect of relieving stress.

Study: Yoga can help reduce the production of IL-6, an inflammatory factor in cells, and improve inflammation in the body

According to a report by CNN, a study conducted by Professor J. David Creswell and his team from the Psychology and Center for the Neural Basis of Cognition at Carnegie Mellon University and published in Biological Psychiatry pointed out that yoga can reduce the inflammatory factor in cells in the body, interleukin-6 (IL-6), which helps improve inflammation in the body and stay away from the threat of disease.

Focus on your breathing when doing yoga. Abdominal breathing helps you concentrate.

CNN reported that Stephanie Mansour, a yoga coach from the United States, designed a set of yoga moves that only takes 5 minutes and can be completed at home or in the office.

Coach Stephanie reminds that when doing meditation yoga, you must focus on your breathing, inhaling and exhaling through your nose. When inhaling, feel the air fill your abdomen and then rise to your chest. When exhaling, first exhale the air in your chest and feel your stomach shrink like a balloon. This slow and conscious specific breathing pattern helps to focus on the present.

【5 meditation yoga moves】

1. Seated cat and cow

Sit cross-legged with your legs spread out (if you are sitting on a chair, keep your feet flat on the chair and your knees bent). Place your hands on your knees. When you inhale, lift your upper chest and bend your back, looking upward. When you exhale, arch your back, make your spine arc-shaped, and stretch your chin toward your chest. Repeat the movement 5 times, and pay attention to focusing on breathing slowly and moving in the present moment.

2. Breathing shoulder shrug

Sit cross-legged, shrug your shoulders while inhaling, stretch them towards your ears, and feel your spine being lengthened and your core being engaged; while exhaling, relax and let your hunched shoulders drop down, and at the same time imagine releasing negative emotions or stress so that your body can rest.

3. Circle arms

Sit down, and when you inhale, raise your arms as high as possible, put your palms together, and keep your shoulders relaxed. When you exhale, squeeze your palms and slowly move them down to your chest. When you put your palms together, imagine bringing this feeling to the center of your chest. Repeat this movement 10 times.

4. One hand on the abdomen, one hand on the chest (Hand on belly and hand on heart)

This exercise can be performed while sitting, standing or lying down. Place one hand on your abdomen near your stomach and the other hand on your chest near your heart. When you inhale, feel your stomach squeezing the hand on your abdomen, and the hand on your chest feel your chest expanding. When you exhale, feel the gas in your chest and stomach being discharged, and imagine releasing negative thoughts or stress along with the air. Repeat this action and take 10 deep breaths. Since it is difficult to focus on your breathing when you are sitting still, you can count numbers while breathing, from 1 to 4 when you inhale, and from 4 to 1 when you exhale.

5. Meditation mudra

The meditation mudra is one of the most common mudras. Touch your index finger and thumb together, allowing the other fingers to rest, and place your palms facing up above your knees. When your hands are in the meditation mudra, close your eyes, relax your shoulders, and count from 1 to 4 when you inhale, and from 4 to 1 when you exhale. Repeat 10 times. Finally, you can increase the breathing time from 1 to 5, 6 or 7... This meditation mudra is widely known for its ability to help improve concentration and creativity.

When you feel stressed out during the epidemic, you might as well try the above 5 meditation yoga moves to temporarily put aside distracting thoughts and negative emotions. It only takes 5 minutes a day, and there is almost no space limit. It can help reduce physical and psychological stress and achieve a relaxing effect!