4.  The ways to deal with stresses

4.1  Yoga and stress relieving

Yoga practice is one of the unique ways to relive stress problem.

Yoga provides holistic and effective approach to manage stress. The major benefit of yoga is that it combines the practices of several stress management techniques such as breathing, visualization in addition to holding yoga poses.

The approach of yoga to manage stress is multidimensional. It not only helps on physical level but also releases stress at the level of mind and improves the energy level of a practitioner. Yoga is a complete approach towards managing stress.

The gentle yoga helps in releasing stress at physical level as stiffness of joints can be improved.

Yoga is an excellent stress relief technique. It involves a series of both moving and stationary poses, combined with deep breathing. The physical and mental benefits of yoga provide a natural counterbalance to stress and strengthen the relaxation response in our daily life     

Yoga poses and sun salutations sequence help release stiffness in the muscles and ligaments and are an aid in increasing circulation and flexibility.

Improving flexibility reduces fatigue and stress and promotes the spirit, mind, body connection. Where the body is stiff or hard, it means that that part of the body needs improved circulation and reconnection with the nervous system. Maintaining a high level of flexibility in the body through asanas and sun salutations is a vital pillar of good health.

 

4.  排解压力的方法

4.1 瑜伽与压力排解

瑜伽练习是减轻压力的最有效的方式

瑜伽提供整体的有效的应付压力的方法。瑜伽的主要好处是它能综合练习几种应付压力的技巧，如在保持瑜伽体式的同时呼吸并想象。

瑜伽处理压力的方法是多方面的，不仅帮助身体层面，也在心里层面减轻压力，改进习练者的能量水平，瑜伽是完整的应对压力的方法。

舒缓的瑜伽帮助在身体层面减轻压力，关节的僵硬因而得到改进。

瑜伽是加一个极好的减轻压力的技术。它包括一系列的运动和静止的体式，结合深呼吸。瑜伽的身体和头脑层面的益处，提供自然的对于压力的平衡，加强对我们日常生活的放松。

瑜伽体式和太阳致敬式的顺序，帮助我们减轻肌肉和韧带的僵硬，帮助增加血液循环和柔韧性。改进柔韧性，减轻疲劳和压力，增加精神，头脑和身体的关联。

身体僵硬，意味着部分身体需要改进循环和与神经系统的再关联。通过体式和太阳致敬式保持身体高度的柔韧性是保持身体健康的支柱。

 

4.2  The following yoga poses are helpful in relieving stress and we are familiar with these poses we often do these in yoga classes.

A. Sun salutation

B.  Child pose

C.  All forward bending poses

D.  Shoulder stand

E.  Plow pose

F.  Fish pose

G.  Corpse pose or shavasana

When you think hard, the neurons of your brain function more intensely. As they do this, they build up toxic waste products that cause foggy thinking. By exercising you speed the flow of blood through your brain, moving these waste products faster.

 

4.2 下列瑜伽体式有助于排解压力，我们很熟悉这些体式，我们在瑜伽课上经常做这些体式。

A.   太阳致敬式

B.   婴儿式

C.   所以前弯体式

D.   肩倒立

E.   犁式

F.    鱼式

G.   挺尸式

当你越是努力思考，你大脑神经的功能就越强，而当你的大脑这么做的时候，他们就会建立有毒废弃物，引起模糊的思维，通过练习，你加速通过大脑的血液循环，更快快速地移动这些废弃物。

 

4.3  Stress release through pranayama (breathing exercises)

Pranayama teaches you to use the other 90% of your lungs and to neutralize the stress that contributes to high blood sugars associated with diabetes. It also provides a deep cleansing of the body's tissues and helps treat such problems as high blood pressure, irritability and disturbed sleep. Pranayama breathing activates the parasympathetic nervous system. The parasympathetic response calms the body and neutralizes the stress and anxiety triggered by an overactive sympathetic nervous system.

Following are some breathing techniques in brief which we don’t do so often in the yoga classes. To get more benefits from pranayama practice, it better to practice in sitting pose.

A. Natural breathing observation

Sit comfortably in any posture, sit straight. Keep the palms on the knees and observe your natural breathing. Feel the breath flowing and out of the lungs. Let the breathing be natural. Feel the abdominal movement while breathing. While inhaling, let the abdominal wall move out and while exhaling let it move in. Keep your mind clear, only "observing" your breathing. While inhaling, feel the power and energy flow and while exhaling imagine throwing out tension, stress and disease

B. Alternate nostril breathing pranayama (nadi shodhan)

Sit comfortably in any posture. Sit erect. Be calm and close your eyes. Close the right nostril with the right thumb. Now inhale slowly through the left nostril and fill your lungs. After complete inhalation, press the left nostril with the ring finger of the right hand and close the left nostril. Open the right nostril, exhale slowly. After complete exhalation, again inhale through the right nostril and fill your lungs. Close the right nostril by pressing it with the right thumb. After opening the left nostril, breathe out slowly. This process is one round of Nadi Shudhi Pranayam.

C. Kapalbhati pranyama

Sit comfortably in any meditative posture. Sit erect. Exhale through both nostrils, contracting the middle and lower abdomen portions. Release the contractions quickly and immediately follow with another forceful exhalation. Inhale passively and effortlessly. Gradually increase the frequency to about 100 strokes/minute. After the round take a deep breath and gradually exhale.

D. Humming sound pranayama (bhramari pranayama)

Sit comfortably in any posture. Sit erect. Inhale slowly and deeply through the nose. Let the inhalation caress the throat area. Then gently plug the ears with the respective index fingers and closed eyes. Exhale slowly producing a long and continuous humming sound. Enjoy the sound and vibrations produced during these breathing techniques

E. Cooling pranayama (shitali pranayama)

Sit comfortably in any posture. Sit erect. Keep both palms on the knees. Draw out the tongue. Roll it up from the sides to form a tube like opening. Slowly suck the air through it and fill the lungs completely. After full inhalation withdraw the tongue and close the mouth. Hold the breath for some time and then slowly exhale through the nose. Repeat required number of times.

Another useful method may be to focus your attention on your breathing. Concentrate on breaths in and out. You can accompany this by counting your breaths using the numbers 0 to 9. You can visualize images of the numbers changing with each breath. Alternatively you could visualize health and relaxation flowing into your body when you inhale, and stress or pain flowing out when you exhale.

 

4.3 通过呼吸控制法（呼吸练习）排解压力

呼吸控制法教你如何使用你其他90%的肺功能，抑制与糖尿病有关的高血糖引起的压力。它也能提供对身体组织的更深的清洁。帮助处理高血压，易怒和难以入睡的问题。呼吸控制法的呼吸激活副交感神经系统。副交感神经相应镇静身体，压制因过于活跃交感神经系统出发的压力和焦虑。

以下是一些我们在瑜伽课上不常练习的呼吸技巧。为了更多地从呼吸控制法的练习中受益，做好采用坐姿。

A.   自然呼吸观察

以任何舒适的坐姿坐好，挺直。保持双掌在膝盖上，观察你的自然呼吸。感觉呼吸流入流出肺部。让呼吸自然。在呼吸的过程中感受到腹部的运动。吸气时，让腹壁移出，吸气时移入。保持头脑清新，只是“观察”你的呼吸。吸气时，感受力量和能量的流动，呼吸时想象紧张，压力和疾病统统抛出体外。

B.交替式鼻孔呼吸法（清理经络调息法)

以任何舒适的坐姿坐好，坐直。平静，闭上眼睛。用右大拇指堵住右鼻孔。现在缓慢地通过左鼻孔吸气，充满肺部。在完全吸气后，用右手的无名指压住左鼻孔，堵住左鼻孔。打开右鼻孔，慢慢的呼气。在完全呼气后，再次通过右鼻孔吸气，充满你的肺部。用右大拇指通过压右鼻孔堵住右鼻孔。在打开左鼻孔后，慢慢的呼气，这个过程是一轮清理经络呼吸法。

C.   圣光调息法

   以任何舒适的冥想姿势坐好，坐直。通过双鼻孔吸气，收缩中、下腹部。快速放松收缩的部分，紧跟着进行下一个有力的吸气。被动不费力的吸气，逐步增加频率到100次/分钟。在一轮过后，做一个深吸气，然后慢慢地呼气。

D.   嗡嗡声呼吸法（黑蜂呼吸法）

以任何舒适的坐姿坐好，坐直。通过鼻孔缓慢地深吸气。让吸气抚摸喉部，然后用双手的食指轻轻地堵住耳朵，闭上眼睛。缓慢的呼气，发出深长连续的嗡嗡声。享受这种呼吸技巧产生的声音和震动。

E.清凉呼吸法（卷舌式调息法）

以任何舒适的坐姿坐好，坐直。保持双掌在膝上。伸出舌头。从舌边上卷，形成一个打开的管子。缓慢地通过舌头吸取空气，完全填满肺部。在完全吸气后，收回舌头，闭上嘴。屏住呼吸一会儿，然后慢慢地通过鼻孔呼气。重复需要做的次数。

另一个有用的方法是专注你的呼吸。将注意力集中在吸气和呼气上。你可以伴随着用数字0到9数你的呼吸。你也可以随着每次呼吸想象唱诵这些数字。交替地，你可以想象当你吸气时，健康和放松流进你身体，当你呼气时，压力和疼痛流出你身体。

 

 

4.4  Guidelines for a healthy diet

Here are some guidelines for a healthy diet which may be followed in our daily life:

A.  Regular and healthy diet; follow a 4 to 5 meal pattern starting with a breakfast and continuing throughout the day with small quantities of food at regular intervals overeating is to be clearly avoided when we take more frequent meals instead taking of the typical three square meals.try to take light dinner at night as there is little activity after it.

Conversely, a good breakfast is important, as we need the body well fuelled, to take on the day.

B. Avoid food that are rich in fat and cholesterol content-selecting allow fat diet with less cholesterol is beneficial .minimal fat that is oil ,butter should be used in food preparation .non-vegetarian food like red meat fish, chicken egg and dairy products should be consumed only in moderation .such foods contain cholesterol and compound the effect of stress..

C. Carbohydrates trigger release of the brain neurotransmitter serotonin, which soothes you. Good sources of carbohydrates include rice, potatoes, breads, air-popped popcorn and low-cal cookies. Experts suggest that the carbohydrates present in a baked potato or a cup of spaghetti or white rice is enough to relieve the anxiety of a stressful day.

D.  Reduce salt, sugar and spices-

Salt increases the blood pressure, deplete adrenal glands, and causes emotional instability. Use a salt substitute that has potassium rather than sodium. Avoid junk foods high in salt such as Sugar has no essential nutrients. It provides a short-term boost of energy through the body, resulting possibly in the exhaustion of the adrenal glands. This can result in irritability, poor concentration, and depression. High sugar consumption puts a severe load on the pancreas. There is increasing possibility of developing diabetes.

Avoid eating very spicy food as it is harmful to the delicate lining of the gastrointestinal tract.

E. Maintain an ideal weight-try to maintain a healthy body weight .every gram of excess weight is an extra burden on the heart and other vital organs to lose weight develop good eating habits like chewing thoroughly, eating slowly and taking small helpings

 

4.4 健康饮食指导方针

下面是我们日常生活中可以遵循的一些健康饮食方针:

A.   有规律和健康饮食：按照4至5餐的模式开始早餐，整天按照规定的间隔食用继续少量的食物。当我们采用更频繁地饮食，而不是按照典型的三餐时，过饱是应该完全避免的。试着吃少量的晚餐，因为晚饭后很少活动。相反，一顿丰盛的早餐是重要的，我们需要身体有充足的能量，承担一天的工作。

B. 避免富含脂肪和胆固醇的食物。胆固醇含量的选择应该允许带少量胆固醇的脂肪是有益的。在准备食物中含最少量的脂肪像油，黄油。含非蔬菜食物像未煮熟前是红色的肉鱼，鸡蛋和奶制品应该适度。这些食物含有产生压力的胆固醇和化合物。

C.  碳水化合物触发大脑释放神经传递素含于血液中的复合胺，能使你平静。含有碳水化合物食物包括大米，土豆，面包，爆米花和低热量的饼干。专家建议，烤土豆中的碳水化合物或一碗意大利细面条或白米饭足以减轻紧张一天的焦虑。

D. 减少盐，糖和辣

盐增加血压，耗尽肾上腺，引起情感的不稳定。使用含钾盐替代含钠盐。避免没有基本营养的含大量盐和糖的垃圾食品。它提供短时间的通过身体产生大量能量，可能导致肾上腺的耗尽。这会导致易怒，不关注和消沉。高糖分的消耗对胰腺产生严重负担。增加患糖尿病的可能性。

避免吃过辣的食物，因为它对精细的胃肠内壁有害。

E. 保持合理的体重。没克过量的体重都对心脏和其它重要器官是额外的负担。减少体重，形成良好的饮食习惯，如充分咀爵，细嚼慢咽，吃少量。

 

4.5  Some other stress management techniques

Frequent physical exercise is probably one of the best physical stress-reduction techniques available. Exercise not only improves your health, it also relaxes tense muscles and helps you to sleep. Exercise also has a number of other positive benefits you may not be aware of: It improves blood flow to your brain, bringing additional sugars and oxygen which may be needed when you are thinking intensely.

Hobbies and past times.

 

4.5  其它一些排解压力的技巧

经常做体育锻炼可能是最可行的排解压力的方法。锻炼不仅改进你的健康，也放松肌肉，帮助睡眠。锻炼还有一些你可能不知道的益处：改进血液到大脑的流动，带给大脑在大量思考所需的额外的糖分和养分。

 

5.  Develop a positive attitude

Optimists and positive thinkers experience better health, less stress, and more “luck” in life. A good way to do is to regularly run through a simple checklist like the questionnaire below to assess our vulnerability to stress:

Here are some ways that will help you to develop a positive attitude in life.

A. I feel at peace with myself

B. I manage to solve most of my problems

C. I do not easily quarrel or fight with others

D. I am satisfied with my current financial situation

E. I am comfortable with my current work load

F. I enjoy my work and am satisfied with the results

G. I usually sleep soundly and wake up feeling rested

I. I am enjoying good relationships with my family and friends

J. I feel energetic through most of the day

The more “yes” you have said the above questionnaire, the less stressful you are. I hope this article will bring you a happy and healthy life…..always!

 

5. 采取积极的生活态度

乐观积极的思维方式更加健康，排解压力，生活更幸运。一个好的方法是做一个简单的检查，就像下面的问卷测试评价我们排解压力的弱点：

下面是一些帮助我们发展积极生活态度的方法：

A.     我自己感觉和平

B.      我能解决我的大多数问题

C.      我不容易同别人吵架

D.     我对我目前的经济状况满意

E.      我对我当前的工作负担感到舒服

F.      我通常能够深睡，醒来时感觉休息好了

G.     我同家人和朋友关系融洽

H.     我一天的大部分时间感觉充满能量

上面的问卷中你的“是”越多，你的压力就越少。我希望这篇文章带给你一个更加快乐和健康的生活…并总是如此！