Stress, constipation, poor breathing techniques and lack of core strength are main reasons why we feel so much fatigue in our daily lives. By applying Yogic techniques we can quickly reduce fatigue: even just a few minutes of complete and deep relaxation are much more restful than several hours of normal sleep.
Proper breathing is absolutely essential for optimal relaxation. When you breathe properly you improve your blood circulation, put your hormones into proper balance and boost the flow of oxygen through your body all of which automatically reduce fatigue and stress. Most people make a basic mistake in the respiration process in that when they breathe in they pull the abdomen in and when exhaling they relax their abdomen outward. The proper breathing technique is the opposite way round: when you inhale you should bring the abdomen out, and when breathing out and pull in the abdomen. Breathing rate should be as slow as you can manage. Always try to follow this pattern in your daily life.
• The deep breathing technique called Bhastrika helps you to inhale more oxygen into your body, which, in turn, helps to energise your brain cells.
• Go outside to enjoy the fresh air.
• Begin inhaling and exhaling through your nose rapidly for one minute, then relax for few seconds and repeat.
• In this kriya (exercise) there is no holding of the breath, just in and out.
• This kriya can be repeated about seven or eight times at one go and should be done before a meal.
Massage your ears and ear region with your hand and rub them nicely with Almond Oil. This massage will release the stress within few seconds that will bring much-needed nutrients and oxygen to rejuvenate the cells of the brain.
All of us should laugh at least for three times a day. Each person should consider laughing a key to health and free from tension, restraints and worries. Our body, mind, brain and entire nervous system attains to the perfect natural situation and thus, deficiencies as also ailments all are removed. The persons maintain humorous atmosphere around them throughout the day simultaneous to routine and sometimes, laugh loudly; keep themselves free from the diseases and their mind, brain, the entire nervous system receive innovative smartness and the energy every moment.
Practise of Pran Mudra and Apan mudra will help a lot in improving the level of tiredness of the body. With the practise of Apan Mudra the body slowly gets purified. Practise of this mudra reforms the body and very minutely affects the mental cleanness also. By joining the Tips of ring finger and middle finger with the tip of the Thumb, this Apan Mudra is formed. By joining the Tips of ring finger and little finger with the tip of the Thumb, this PRAN MUDRA is formed.
The continuous practise of this yog mudra gives the acolyte’s entire body, speedy transition and rejuvenation of the exhausted Vital energy.
Surya namaskar is the best sets of the yoga asanas which are very helpful in overcoming the tiredness and fatigue as these group of exercises give proper stretching to the whole body and rectify the respiration process. It is considered as the best exercise for human body. Each step of Surya Namaskar is counteract the one before, stretching the body in a different way and alternately expanding and contracting the whole body and specially the chest to regulate the breathing.
1. Stand facing the rising sun, both feet touching, the hands together in namaskar Mudra. Slowly inhale and exhale the long breath for few seconds. Meditate on the rising sun and visualize that the sunlight is radiating throughout your body.
2. While Inhaling raise the arms upward. Slowly bend backward, stretching arms above the head and hold the breath for few seconds. This pose is also known as Vakshasthal Shakti Vikasak.
3. Exhale and bend forward till palms touch the ground in line with the toes and relax the neck. Legs should be straight. Do not bend the knees. Hold the position and breath.
4. Inhale and take the left leg back with left toe touch the floor. Support weight on both hands, right leg should be in 90 degree from the knee. Try to keep your left knee off the floor. Now exhale and relax in this position.
5. While Inhaling raise the arms upward. Slowly bend backward, stretching arms above the head and hold the breath for few seconds.
6. While exhaling come back. Keep both hands on the ground. Now inhale and change the position of the legs. Right leg should be taken backward and left should be in 90 degree. Try to keep your right knee off the floor. Now relax in this position.
7. While Inhaling raise the arms upward. Slowly bend backward, stretching arms above the head and hold the breath for few seconds.
8. While exhaling, come back and bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch. Relax.
9. Inhaling slowly bring the waist down and raise the head, neck and shoulders and continue up and back until you can feel your back bending all the way down from the neck to the base of the spine. Tilt the head as far back as possible. The arms may or may not be straight. Try to keep even the waist, thighs and knees above the floor. Keeping in the mind that just your palms and feet should touch the ground. Breathe normally. Hold the position for few seconds.
10. Exhaling come back in third step position and hold for few seconds. Palms should touch the ground in line with the toes and relax the neck. Legs should be straight. Do not bend the knees.
11. Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
12. While exhaling come back to step one position. Stand facing the rising sun, both feet touching, the hands together in namaskar yog mudra. Slowly inhale and exhale the long breath for few seconds. Meditate on the rising sun and visualize that the sunlight is radiating throughout your body.