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Stacey Chillemi

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Relaxation techniques to help you learn how to relax and improve your relationship with time.

In today’s world, time and stress play a big role in everyone’s lives. It’s amazing how simple life seemed in the 50’s compared to now. Between work, family, and outside responsibilities when do we have time for ourselves? How many people can actually say that they are able to schedule a fair amount of me time into their schedule where they are able to pamper themselves and release all excess stress that has built up inside yourself. As time goes on you end up feeling like your ready to explode.

For people who want to help themselves relax, but are unfamiliar with all the different relation techniques I’m going to show you techniques that you can practice in public or the privacy of your own home.
First, you need to need to learn how to incorporate daily relaxation steps in to your daily routine that are simple, quick, and easy to do. 
You’ve been at work for hours - sitting at your office desk, staring into the computer, your eyes are stress out, your back is aching, your neck is tightening and you can feel the knots in your neck accumulating. Sound familiar?
When you feel like this you are probably thinking to yourself, “I wish I knew some relaxation techniques that I could do at my desk to help me relax, and also, relieve my stress and tensions from this job.” You look at the clock your work is not completed yet your thinking when do I have get time for myself? Now’s the time with the techniques listed below:
  1. First no matter what your job is everyone needs to take small breaks to give yourself a breather. Small breaks will re-energize you and help you become more focus. You can’t do a good job if you’re not focused.
People often find themselves hunching over with their heads forward at their desk, chins sticking out, chest closed down. Using a few yoga poses you can increase body awareness and prevent physical problems- such as degenerative disk disease and repetitive strain injuries- that can result from poor sitting habits. Practice these yoga positions at work or at home to help you recover from that terrible illness called “desk syndrome.”
Tadasana (mountain Pose)
In many series of Yoga Exercises, Tadasana is a position used at the beginning and in the middle and in the end, in which you pay attention to your position, your concentration and your breathing. During intensive Yoga sessions Tadasana makes it easier for you to maintain your meditative focus, as well as to increase and regain it.
  1. Stand up straight with both feet at hip-width.
  2. Turn your heels a little outward and let your weight rest on your toes.
  3. Your arms hang downwards along your body and the palm of your hands point towards your body.
  4. Now make the back of your pelvis move away from your lower back. You can do this by drawing in your ribs a little in the direction of your belly.
  5. Breathe in and out a few times with full concentration. Through your breathing place your neck straight over the upper back. It would then feel as if you stretch your body upwards from the neck.
  6. The shoulders feel broad and are relaxed.
  7. Your breathing is free and relaxed.
  8. Look straight ahead of you at a spot within your vision and try to stand motionless with as little effort as possible.
  9. Whenever you do this exercise, do it with care and always try to increase your focus and your relaxation.
Garundasana (Eagle Pose)
The word is usually translated into English as "eagle," though according to one dictionary the name literally means "devourer," because Garuda was originally identified with the "all-consuming fire of the sun’s rays."
1.      Stand, bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot.
2.      Stretch your arms straight forward, parallel to the floor, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, and then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other.
3.      Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling.
4.      Stay for 15 to 30 seconds, then unwind the legs and arms and stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed.
Gomukhasana (Cow Face Pose)
  1. Sit in Dandasana (Staff Pose), then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from the hips: with the right leg on top you'll have to tug the right heel in closer to the left hip. Sit evenly on the sitting bones.
  1. Inhale and stretch your right arm straight out to the right, parallel to the floor. Rotate your arm inwardly; the thumb will turn first toward the floor, and then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn't slip away from the right side of your torso.
  1. Now inhale and stretch your left arm straight forward, pointing toward the opposite wall, parallel to the floor. Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend the elbow and reach down for the right hand. If possible, hook the right and left fingers.
  1. Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head.
  1. Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time. Remember that whichever leg is on top, the same-side arm is lower.
Try to practice these poses every 20 minutes, holding the pose 30 to 60 seconds. If the area you’re in a little tight don’t worry you can practice the mountain pose or the eagle pose because they take the least amount of space. Remember, you need to take care of yourself because no one is going to do it for you and stress is the main cause most illnesses. Stress wears your body and leaves your body open for attack! So do those poses and relieve that stress.

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