Yoga for Stress Management

30 | Yoga for Stress Managementover, the muscles of the back collapsing on the ground, bring downthe right arm along the ground. Legs apart, arms apart, palms facingthe roof. Assume the most comfortable position.Phase I - Observing the abdominal movementsBring your awareness to the movements of the abdominal musclesmoving up and down as you breathe in and out. Recognize the haphazardnessand jerky movement of the abdominal muscles. Do notmanipulate the breathing, let it be natural, simply observe the abdominalmovement. Count yourself five rounds mentally, one inhalationand one exhalation forming on round.Phase II - Associate with breathingSynchronize the abdominal movements with the breathing. Whileinhaling the abdomen bulging up and while exhaling the abdomensinkingdown. Inhale deeply and exhale completely. Continue up tofive rounds.Phase III-Breathing with feeling• As you inhale, the abdominal muscles are coming up feel the wholebody getting energized and feel the lightness. As you exhale, feelthe whole body collapses and sinks down nicely, releasing all thestresses and tensions completely. Inhale deeply and exhale completely.Continue up to five rounds.• Bring your legs together and hands by the side of the body.Come up straight with the support of the elbows to the sittinglegs stretched relaxation position Sithili Dandāsana. Let all themovements be slow and continuous without jerk. Legs apart takethe support of the palms backwards. Relax the neck muscles. TheYoga in Education for Total Personality Development SERIES - 0