| Have you ever arrived home from work feeling | | | | floor without your hips coming up, make a fist with |
| stressed, tired or fatigued? When you feel like this it is | | | | your hands, place them one on top of each other and |
| tempting just to slump down in front of the TV, pop a | | | | rest your forehead on the top fist. If your stomach |
| pizza in the microwave for dinner and pray your | | | | feels uncomfortable or gets in the way, just spread |
| children occupy themselves chatting to their friends on | | | | your feet apart. |
| Facebook. | | | | Keep your buttocks on your heels. Stretch your arms |
| In the long-term this behaviour is detrimental to your | | | | out in front of you. Each time you breathe out let your |
| health and family well-being. Apart from the fact you | | | | chest go closer to your knees. Keep your shoulders |
| increase the likelihood of developing stress related | | | | relaxed and take your arms back so your hands are |
| illness, such as high blood pressure, high cholesterol and | | | | close to your feet. |
| being overweight, your ability to unwind and have a | | | | Stay in this position for 10 - 15 rounds of deep |
| restful sleep is affected. | | | | breathing. Gently breathe out, slowly kneel up again |
| Sleep is something your body can't very well do | | | | and be aware of how you feel. Stay still for a few |
| without. During sleep, your body relaxes and vital repair | | | | more moments before you get up from this position. |
| work is carried out. | | | | 3. Practice Deep Breathing |
| Lack of sleep leaves you feeling ratty, short tempered | | | | Lie on your back, close your eyes, focus on your heart |
| and emotionally drained. On a physiological level, your | | | | centre and take a full deep breath in through your |
| immune system functions below par, which means you | | | | nose. Feel your rib cage expanding and your lungs filling |
| are more likely to feel run down, lethargic and pick up | | | | up with fresh rich oxygen then slowly breathe out |
| bugs quickly. | | | | through your nose. As you breathe out, allow your |
| To counteract these negative effects of stress, you | | | | lungs to empty completely and abdomen to relax. |
| can practice yoga. | | | | Repeat this calming deep breathing at least 5 - 10 |
| The following yoga exercises are ideal to practice at | | | | times. You will feel energised, calm and focused. |
| the end of a stressful day. They will help your mind to | | | | 4. Rag Doll Pose |
| calm down and release tension and strain from your | | | | Simply bend at your waist and flop forward, keep your |
| body. As with all forms of exercise, listen to your body | | | | feet firmly on the ground. Allow your knees to be soft |
| and work at a pace which is comfortable for you. | | | | and make sure your head is soft and wobbly. Relax |
| Top five yoga exercises to help you have a good | | | | your jaw and allow your arms to swing and flop from |
| night's sleep | | | | side to side. Stay in this position for 1 - 2 minutes. |
| 1. Bhujangasana (Cobra Pose) | | | | 5. Legs up the Wall Pose 1 |
| Lie on your belly with your hands flat on the floor, | | | | Lie on a soft blanket or yoga mat on your right side |
| under your shoulders with your legs straight out behind | | | | with your buttocks against a wall. Roll on your back |
| you and close together. Press your feet and toes | | | | and stretch your legs up the wall. Keep your buttocks |
| firmly down into the floor. Have your forehead resting | | | | against the wall and lie with your back on the floor and |
| on the mat. Breathe in and slowly raise your forehead, | | | | your legs elevated against the wall. Keep your legs |
| nose and chest up from the floor, keeping your hands | | | | together. Breathe slowly and deeply and feel your |
| down and pressing your hips into the floor. Hold this | | | | back relaxing and releasing into the floor, whilst gently |
| pose for 3-5 rounds of deep breaths, then slowly | | | | stretching your heels up the wall, away from your hips. |
| exhale and lower yourself down. | | | | Take 10 - 30 deep steady breaths. |
| 2. Extended Child Pose | | | | So next time you come home from work, stressed, |
| Start in a kneeling position, sitting back on your heels. If | | | | tired or fatigued, make time to practice at least 2 - 3 |
| this feels uncomfortable, lace a folded blanket or pillow | | | | of the above easy yoga exercises before you go to |
| between your buttocks and your heels. | | | | bed. |
| Breathe out and slowly lower your body forward until | | | | Your mind will feel calmer and your body relaxed and |
| your head touches the floor. If your legs or back are | | | | ready for a good night's sleep. |
| stiff and you find it difficult to place your head on the | | | | |