Learn simple yoga poses and breathing techniques for 10-15 minutes every day to reduce stress and increase your presence.
As we near the end of the year, our bodies are asking for a break, but at the same time, our schedule of commitments only increases, and so do our stresses and worries. If you feel it year-end fatigue, yoga can help you.
In addition to understanding this phenomenon, here are some simple practices that can help you reduce stress and increase your presence in your daily life.
Do you feel more stressed at the end of the year? What the numbers show
one Research by the International Stress Management Association in Brazil (Isma-BR) revealed. Stress increases by an average of 75% in December. compared to other months of the year.
moreover, anxiety and sleep problems also grew by 70% and 38%, respectively.
The reason for this is the mental pressure caused by increased work. Social expectations surrounding celebrations And there is also a belief that everything needs to be resolved by the end of the year.
Why do we feel the “invisible weight” of the calendar?
There is The invisible weight of your social calendarusually characterized by increased events, goal accomplishments, long working hours, school presentations, parties, gifts, and expenses.
This results in huge exhaust gas in November and December.
Meanwhile, body care, rest and pause They are the first to be put aside to meet demand.
The sum of this tendency leads to physical and mental fatigue, reducing the likelihood of ending the cycle with intention and care.
How can we alleviate this overload tendency?
During this time, there are typically many choices to make, including what to do, which invitations to accept, and how to deal with expenses, family, and psychological and emotional pressures.
Therefore it is worth looking for Techniques to increase your presence and reconnect with yourselfthe central purpose is to make conscious and intentional choices.
This is where simple habits and yoga practices to reduce year-end fatigue come in handy.
Simple ideas that work:
- 15 minutes of screen-free activity per day: Read, walk outside, or write about your day in a notebook.
- Get moving: Try to do physical activity at least once a week.
- Breathe mindfully between tasks: Pause for 1-2 minutes, lengthen your exhalations and observe your breathing.
- Break before holidays: Don’t leave your vacation just for the sake of vacation. Schedule short breaks during your workday.
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mini yoga practice
The Yoga is a powerful ally in seeking presence.. Some poses can help calm your nervous system and combat the fatigue that comes with the end of the year.
- How to practice: Choose a time during your day or, if possible, add short breaks between activities to practice.
- interval: Hold for five to six breaths in each position. Or continue as long as you feel necessary.
- Consistency tips: 10-15 minutes of yoga will help you adjust your rhythm between tasks.
Cat/Cow Pose (Marjariasana)
- advantage: Movement in harmony with your breathing can help calm your mind.
- manner: Get on all fours and alternately arch and straighten your spine in time with your breathing.
Melting Heart (Anahatasana)
- advantage: Promotes a sense of well-being, peace and harmony.
- manner: Slide your hands forward from the four supports, bringing your chest closer to the floor.
Forward bend pose (Uttanasana)
- advantage: Reduced fatigue and reduced anxiety.
- manner: Stand and bend your torso forward to release your head and shoulders.
Happy Child (Ananda Balasana)
- advantage: Promotes contentment and lightness.
- manner: Lie on your back and hold the outsides of your feet with your knees bent and open.
Check out the link for the full video as well.
Frequently asked questions (FAQ)
1) Is yoga really effective for year-end fatigue?
Yes, it’s a short exercise that focuses on breathing and light stretching. decreases mental activation Promotes relaxation and concentration. This is a valuable reinforcement at this time of year.
2) How many times a week should I practice?
If possible, 10-15 minutes every day. If not, 3 times a week It already offers significant benefits.
3) Can I practice at night?
yes. Prioritize restorative postures (e.g. anahatasana and happy child) and breathe longer exhalation To promote sleep.
4) I’m a beginner. Where do I start?
start with Marjariasana To move your spine, go to: Uttanasana Please finish it gently anahatasana or happy child.
The post Tired at the end of the year? The post Practical Ways to Reduce Stress appeared first on Persona.
Maisa Farina Colla (maisafarinacolla@gmail.com)
– Astrologer, yoga instructor. Founder of the Amare Program. The project combines these two ancient knowledges and focuses on individual care and balance of the body, emotions and energy.
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