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Yoga workout Poses exercise for Help to Balance Your Hormones

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 Yoga workout Poses exercise for Help to Balance Your Hormones



Relaxing yoga pose to help balance hormones


We all know that chronic stress can do a number on our bodies because it causes our hormones—specifically, adrenaline and cortisol—to go haywire. Among other not-so-fun symptoms, too much cortisol can cause weight gain and suppress the immune system. But never fear: Yoga might help keep these hormones in check. 
Research from the Myrna Brind Center of Integrative Medicine at Jefferson, along with the Yoga Research Society, showed that a 1-hour yoga class can lower blood cortisol levels in healthy beginners. But total newbies weren't the only ones to reap the benefits: The research showed that after 7 consecutive days of practice, the 1-hour yoga class still significantly lowered participants' blood cortisol levels.

"Yoga is a relaxation technique that alters many systems in the body; through all of these mechanisms, we think it causes a rebalancing of hormones," says Jason C. Baker, MD, assistant professor of clinical medicine and attending endocrinologist at New York-Presbyterian/Weill Cornell Medical Center. 
Baker says yoga is a soothing activity that can coax us into relaxation and aid in managing depression and stress. When we're happier and more peaceful, our cortisol levels are naturally lower.

"When we feel grounded and safe, and our breath is deep and natural, we can begin to set the conditions that will turn off the fight and flight, and turn on rest and digest," says Jillian Pransky, director of restorative therapeutic yoga teacher training at YogaWorks. Also check ; YOGA EXERCISES WORKOUTS POSES TO BURN YOUR CALORIES

This calming sequence, which helps promote ease and groundedness, is one of Pransky's personal faves. Before getting started, grab three blankets and two blocks. Don't sweat it if you don't have these props at home—you can sub in large beach towels for blankets and couch cushions for blocks. Aim to do these moves in the evening, and spend at least 5 to 15 minutes in each pose. 
RECLINING GODDESS POSE

Goddess pose
1/4 YOGA MASTER JILLIAN PRANSKY
Reclining Goddess Pose
This calming pose can create space for your breath, according to Pransky.
Fold 2 blankets in a bolster fold—long end to long end, as pictured—and stack them on top of each other vertically down the mat. Roll up a third blanket and place it on top of 2 blocks—on the medium height and an inch apart—at the foot of the mat. Rest back down on blanket stack, and swing legs over rolled blanket. The stack should support you all the way from your lower back to your head. Bring soles of feet together, open knees out to sides, and rest them on blocks. Rest elbows on ground. If you'd like, place a folded blanket under your head for support.Also check ; HOME WORKOUT ROUTINE GUIDE - EXERCISES YOU CAN DO AT HOME WITHOUT EQUIPMENT


Surfboard
Surfboard pose
2/4 YOGA MASTER JILLIAN PRANSKY
Surfboard
"Many experience a deep calm and quieting in this pose," says Pransky. 
Surfboard—or prone savasana—releases tension along the whole back and front body. Keep vertical stack of blankets in center of mat. Scoot blocks and rolled blanket stack down mat so they will support tops of feet. Begin on all fours over stacked blanket, and lower down onto stack of blankets—the way you would lay down on a surfboard. Feel blanket supporting you from top of front thighs all the way up to head. Rest feet on top of rolled blanket.
For your head: Fold about 10" of top blanket down so it doubles up under your chest and breastbone. Then, stack hands to make a support for head, and place forehead down into back of hands.


 Yoga workout Poses exercise for Help to Balance Your Hormones 

Simple Legs-Up Variation
Simple legs up variation yoga
3/4 YOGA MASTER JILLIAN PRANSKY
Simple Legs-Up Variation
"This pose will help stimulate blood pressure sensors in the neck and upper chest, which may trigger reflexes to quiet adrenal activity, slow heart rate, and quiet the brain," says Pransky.
This pose is similar to savasana, except the full length of the calves and feet are lifted and supported by blankets. If you don't have yoga props, you can support your legs on an ottoman or chair instead. 
If you do have props, fold 2 blankets in bolster folds and then in half again. Stack them at foot of mat, and place 2 blocks behind them. Come to rest on back, place calves up on blankets, and rest heels on blocks. For extra grounding, add an additional folded blanket on top of shins. 
Savasana
Savasana
4/4 YOGA MASTER JILLIAN PRANSKY
Savasana
According to Pransky, final relaxation balances the nervous system and clears the mind. 
Roll blanket and place on top of 2 blocks near foot of mat. Lie down and swing legs over rolled blanket, allowing it to fill in space behind knees. Rest heels on ground. Place folded blanket or two over pelvis/belly to ground stomach. If you have eye pillows, place 1 over eyes or 2 in your hands to further ground into pose. Feel free to linger here longer than 15 minutes. 

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