REDUCE STRESS AND FATIGUE WITH YASTIKASANA (STICK YOGA POSE)

1
REDUCE STRESS AND FATIGUE WITH YASTIKASANA (STICK
YOGA POSE)
Men are stressed at job or performance
stress, Homemakers are stressed about homework to
house help, Children are stressed about exams and
results, Families are stressed about maintaining
relations .., so name it and you are sure to find
stress So now Here we are going to learn about
the very simple and easy STRESS KILLER .
2
Stress is a silent killer. Today everybody is
stressed. It can be work-related stress,
performance stress or stress due to strained
relationships. High levels of stress can cause
high blood pressure and even lead to heart
attacks and anxiety or depression. But how can
stress, do all that? The stress hormones when
overstimulated and when they go unchecked can
cause chronic activation and damage to our
brains.  Stress disturbs our Neuro-muscular
balance. Numerous researchers indicate that
chronic psychological stress can even cause
inflammation in the Heart muscles. Yoga is the
preventive answer. So lets learn to de-stress
with a simple asanas
3
Yastik asana or Stick pose.
Yastikasana ultimate simple asana to de-stress
and remove all fatigue. Before any individual
attempts to practice advanced yoga asana learn
the correct way to do Yastikasana. This
particular posture improves body strength,
resilience and boosts immunity. Ideally suited to
all the office goers or desk job holders take
note and practice this asana. When practised
regularly by children it benefits in increasing
the height. Get rid of excess fat and reduce the
belly fats the yoga way. Yogendra Yastikasana or
the stick pose.  This all-body stretch avoids
undue strain (done supine position).
4
(No Transcript)
5
Starting position  Lie supine (on the back) on a
mat, legs fully extended, feet together, and the
hands stretched above the head parallel to each
other. Keep the mind relaxed and passively
aware. The sequence of steps for
Yastikasana Inhaling, in 3 seconds, stretch the
body at full length, the toes and the fingers
pointing outwards (as if trying to reach
something farther from them). Maintain the
stretched position for 6 seconds, retaining the
breath (final position). Return to starting
position exhaling, in 3 seconds relax the hands
and toes, attaining the starting position.
6
 Sequence of steps Inhaling, raise both the
hands in a semi-circular arc, keeping the
hands-fully stretched and parallel to each other,
to take them above the head. Simultaneously,
stretch the toes outwards. Synchronise the above
two steps in 3 seconds, while inhaling. Maintain
this fully extended position for 6 seconds,
retaining the breath (final position). Return to
starting position exhaling, in 3 seconds,
relaxing the body and toes, bring the hands back
to the starting position, beside the body, to
complete 1 round.
7
Static practice Practice the static pose only
if the health condition is normal. Attain the
final position, as explained, above, breathing
normally in the stretched position. Breathing
should be normalslow and rhythmic focus on the
gentle rise and fall of the abdomen. Recommended
practice For dynamic 4 rounds /session. In case
of static practice, maintain the final position
for 30 seconds, gradually taking it up to 1/2
minutes with regular practice.
Dynamic practice Starting position- Lie supine
(on the back) on a mat, hands beside the body.
Keep the mind relaxed and passively aware.00
8
Limitations/Contraindications Kyphosis and
other spinal injuries. Frozen shoulder and
arthritis. Recent surgery in the abdominal
region. Benefits of this Yoga asana Facilitates
maximum stretching of the body and aids in
increasing height. Causes deep pressure on the
muscular tissues as well as on the organs,
enabling the muscular tissues to either use up or
put into circulation surplus deposits of fat. It
aids better circulation of blood.
9
Tones the usually relaxed abdominal and pelvic
muscles. The thoracic area opens up and improves
breathing Helps in correcting the faulty posture
of rounded or drooping shoulders Benefits the
nervous system and calms you down. Say goodbye to
stress and fatigue with Yastikasana. Learn and
practice Yoga asanas from one of the oldest
organised yoga Institutes in the world. Try our
regular yoga asana classes for men and women.
Multiple time slots make it an easy choice. Join
us and learn from the seasoned yoga teachers.
10
Contact Us  The Yoga Institute Shri Yogendra
Marg, Prabhat Colony, Santacruz East, Mumbai
400055, India. Email info_at_theyogainstitute.org
Tel [phone] Tel [phone]
11
Follow Us On Visit www.theyogainstitute.org Fa
cebook https//www.facebook.com/theyogainstitute
mumbai/ Twitter https//twitter.com/yogainstmum
bai Instagram https//www.instagram.com/theyoga
instituteofficial/ Youtube https//www.youtube.c
om/channel/UCihUiDJzjyo2ov_qGtW33lw
12
THANK YOU