Feeling Overwhelmed? These Stretches Can Help You Recenter

It's a busy and noisy world out there. Everything and everyone seems to be vying for your attention and your to-do list seems to double in length. There are kids to tend to, emails to answer,groceries to stock up on和a house to keep clean.

有时，似乎找不到一个零和安静似乎是不可能的。随着你忙碌的生活获得势头，比以往任何时候都更重要，以找到暂停，过程和最先进的时间。

花点时间收回平衡很重要，特别是当你被困在家时。无需点燃蜡烛和香火来实现内心的平静（除非您想要）。一个安静的环境，几分钟和一些呼吸的空间就足够了。

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你可能会想，“Duh！我整天都在呼吸。”但你有多好actuallybreathing? When stress feels like it's getting the better of you,停止和呼吸在五分之一和呼气的数量中。在您需要垂直的情况下，在下面或随时随地的延伸和姿势中练习这种呼吸技术。

It's not easy to come back into balance when stress has built up, especially when you're caught up in the moment, but if you can make pausing and breathing a regular practice throughout your day in time you'll build resiliency.

需要进一步减压？基于加利福尼亚州Encinitas的恢复性瑜伽老师丽塔·詹姆斯表示，您所需要的只是瑜伽垫和毯子。她建议这些延伸和接地瑜伽姿势恢复平衡。

1.站立前折叠（Uttanasana）

向前折叠有助于在椎骨和反重向下拉动之间创建空间。把你的头放在你的心脏下面也可以帮助降低血压并平静你的思想。

1. 当你到达手臂上吸气时吸气。
2. As you exhale, fold forward, hinging at the hips.
3. Place your hands on the floor beside your feet, on your shins or on blocks, depending on your flexibility.
4. Keep a slight bend in your knees and stack your hips over your knees and your knees over your ankles.
5. Fold in and breathe evenly.

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2. Standing Side Bend (Parsva Urdhva Hastasana)

脊柱的横向屈曲有助于打开肺部和心脏周围的区域。奖金：它有助于更好的姿势和呼吸.

1. From Mountain pose reach your arms up overhead.
2. Either interlacing your fingers or keeping arms shoulder width apart, reach up tall as you root down through your legs.
3. 弯曲到一边。
4. 保持三次呼吸。
5. 返回中心并弯曲到另一边。

猫牛（Chakravakasana）

Cat-Cow是一个接地运动，有助于他渴望你的思想。这是一个完美的姿势long day sitting at a desk, as it stretches the lower back, hips and thighs.

1. Begin on your hands and knees.
2. 当你围绕背部时呼气，将肚脐拉向脊柱上，然后将下巴折到胸部。
3. Starting at the tailbone, release one segment of your spine at a time, relaxing through the lumbar spine, thoracic spine (mid-back) and finally, your cervical spine as you lift your chin upward into full flexion.
4. 然后反转动作以返回屈曲。

4. Puppy Pose (Uttana Shishosana)

The spine houses the spinal cord and the nerves that send information from body to brain and vice versa. This stretch helps decompress the spine creating space for the nerves and stretches the shoulders to help relieve tension.

1. 从所有四个人来看，在让你的臀部放在膝盖的同时走出你的手。
2. 让你的头挂在你的手臂之间，在地上休息你的额头。
3. 保持和呼吸至少10次呼吸或更长。

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If you're looking for something a little less active to help you shake off stress, try one of these four yoga poses combined with the breathing exercise described at the top.

1.山姿势（塔达萨纳）

山地姿势可能是非常赋权的，特别是当你感到不知所措时。当你呼吸时，呼吸在山上时深刻地看到。感到凉爽的山空气充满肺部，提供能量和活力。

1. 用脚臀部分开高大。
2. 外部旋转臂，使您的手掌前进，让您的手臂挂在您的方面。
3. Roll the shoulders down the back.
4. 稍微将下巴塞住并抬起头顶。
5. Stand rooted and aligned for 10 breaths or longer.

2. Tree Pose (Vrksasana)

When you're feeling overwhelmed mentally, come back into balance in your body and your mind will follow. Tree pose can help recenter an anxious mind as it requires focus, steady breath and awareness of the present moment to stay balanced.

1. Start by standing in Mountain pose.
2. Shift your weight into your right leg and bend your left knee to place your foot on the upper right thigh with your toes pointing down.
3. 保持臀部水平并指向向前。
4. 要么把你的手带到你的臀部，将棕榈树连接在心的中心，或者伸出手臂。

3.把腿搭在墙上构成(Viparita Karani)

"This pose is excellent for anxiety," James says. It's calming, revitalizing andhelps lower blood pressureas it creates more blood flow and oxygen to the heart. It's also an excellent pose for women during their menstrual cycle to alleviate cramps and discomfort.

1. Place a folded blanket against the wall.
2. Sit sideways with your hip against the wall.
3. 躺回墙上的腿。
4. 把你的臀部靠近墙壁，双腿在一起。
5. 您可以在大腿周围的膝盖上方放置一个带子以支持。
6. 用肩膀向地板上躺着。
7. Turn your palms upward.
8. Close your eyes and soften your forehead, jaw and throat.
9. 呼吸到你的下腹部。

4. Corpse Pose (Savasana)

Savasana is a yoga pose usually at the end of a yoga class, but you can do it pretty much any time or anywhere, James says. If you're having压力在你的腰部或者肩膀和颈部，你可以躺下并放在脖子下面的毯子，让你的身体去压缩。

1. Lie on your back.
2. 如果您愿意，请将一个小枕头或卷起的毯子放在头部和/或膝盖下面的吊袜带。
3. 找到勒ngth through your lower back and relax the pelvis and hips.
4. Let your arms rest by your sides with your palms facing up.
5. Breathe with ease and relax every part of your body.

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