When the going gets tough, the tough roll out a yoga mat. Yep, even a single yoga session can help you better deal with stress, according to a December 2017 study fromComplementary Therapies in Medicine.
"When we feel supported and calm, our bodies can actually restore themselves from the inside out and we function better in every aspect of our lives," says安娜·格林伯格,Peloton瑜伽教练。
下面的快速restorative yoga sequencefrom Greenberg not only lets you press pause for 20 minutes while you're on the mat but also reboots your nervous system. Plus, you can do at home any time you need to recharge.
Tip
Check out more of our20分钟的试训这里- 我们已经得到的东西给大家。
Things You'll Need
瑜伽mat
2瑜伽块
3个枕头或折叠毯子
沙发或椅子
Tip
No yoga blocks? No problem. Use rolled up blankets, towels, bolsters or pillows instead.
移动1：支持鱼
- Lie on your back and place a block on its lowest, widest position beneath your shoulder blades.
- Reach your arms up behind your head and take a big stretch from the tips of your fingers down to your toes.
- 在你身边的放松你的手臂。
- Place your legs in one of the following positions, depending on what feels best to you: Elevate your feet on a couch or chair to take pressure off your lower back, leave your legs straight on the floor or bend your knees with your feet on the floor.
- Stay in this posture for 3 minutes.
- 出来，滚一边掉块，并设置出来的下一个姿势的方式。
Move 2: Side-Lying Pose Into Gentle Supine Twist
- Lie on your side with a pillow or blanket under your head.
- 伸展你的下桥臂出来沿着地板和休息你顶手放在你的下桥臂。
- Bend your knees to the same side you are lying on and have them pointing a little bit more up toward your arms than down toward your feet to support the lower back.
- Place a pillow or folded blanket between your knees and your ankles. Hold this pose for 3 minutes.
- 慢慢地伸展你的上臂开到一边，保持你的腿他们在哪里，让你的头转向中心。保持2分钟。
- Shift to your second side and repeat. You can keep the support under your head and between your knees and ankles.
- 要退出，轻轻地用自己的方式达到坐姿，让你的头是电梯的最后一件事。
Tip
This shape is basically the fetal position, and it’s very comforting and relaxing. Try breathing into the back of your body in this shape.
仰卧转折是轻轻地调动你的脊椎，开拓你的胸部和肩膀，轻轻地伸出车身侧面的好方法。只有尽可能你感觉很舒服舒展。
Move 3: Supported Wide-Leg Forward Fold
- 带上你的瑜伽垫靠在椅子或沙发上，坐对着座垫。
- Place a folded blanket or pillow beneath your seat to support your hips. You can have your knees bent or straight, legs wide or narrow — whatever feels best to you.
- Fold forward and rest your forehead on the seat of your couch or chair. If the seat is too low, place your forearms or a folded blanket or two on top of the seat to rest your forehead.
- Let everything relax here, breathe into your back and let your legs be heavy. Stay here for 3 minutes.
- To exit, gently lift yourself up to sitting. Let your head be the last part to lift.
Tip
People tend to be foreword-focused or even “pressed forward” with our thoughts, actions, senses and breath during the day, Greenberg says. Turning inward and supporting the head in this posture is very settling to the nervous system.
移动4：改性Savasana
- Snuggle all the way up to the seat of your couch or chair and swing your legs over so your shins rest completely on the seat and your thigh bones drop down into your hips.
- Lay your head down on your pillow or folded blanket and get comfy. Rest your hands on your belly or wherever they feel natural.
- Breathe into your belly, letting every part of yourself relax. Stay here for 4 minutes.
- To exit, gently roll to one side, guiding your legs off of the support and make your way up to sit. Have your head be the last part to lift.
- 花一点时间来通知你的感受，并找回你的正常程序之前，孝敬实践的影响。
Tip
Savasana，或尸体的姿势，让你放松和释放，让你知道在你的身体和心灵，给你释放和恢复时间长久以来紧张的地区，格林伯格说。提升你的腿是支持和恢复形状留在Savasana。