When we perceive a threat, our flight or fight response is activated and our sympathetic nervous system (SNS) releases powerful hormones (adrenalin and cortisol) into the body to help us survive the danger. To counterbalance this stressful response, our parasympathetic nervous system (PNS) turns off the body's accelerated activation and regulates the body's resources for relaxing responses and calming effects. (An over-simplification of a complex system, for sure.)
For many of us, our SNS is easily triggered, and especially vulnerable during times of upheaval and stress, such as presently with the effects of Covid19 pandemic. When activation of our SNS is unnecessary and counter-productive to our overall health, there are things we can do to help the body engage the PNS and come back into balance.
3 yoga poses to help engage your PNS:
Spend a few minutes in each pose, breathing slowly. Connect your body, heart, and mind, by awareness of physical grounding, feelings of connection with yourself and others, and a thought or mantra such as "All is Well ".
1. Garbhasana (Child Pose) Supported. Place blanket on floor for your lower legs, spread your legs and place bolster or large pillow in between your legs, and place another blanket behind the knees. Lower your hips towards your heels, and forward bend over the bolster and bring your forearms to the floor. Allow your abdomen to rest comfortably on the bolster. (Contraindicated for pregnancy and knee issues.)
2. Setubandhasana (Bridge Pose) Supported. Begin by lying on your back with your keens bent and your feet on the earth, hip-width apart and parallel to each other. Bring your heels close to your buttocks so that your shins are perpendicular to the earth. Place a block or heavy pillow under your lower back in a place that feels supportive and comfortable for you. Rest your arms at your sides. (Contraindicated for high blood pressure.)
3. Apanasana (Knees to Chest). Begin by lying on your back with your knees bent and the soles of your feet on the floor, hip-width apart. Engage you lower abdominal muscles gently tucking them in towards your center as you feel your back more fully on the floor. Tuck your chin. Bring one leg and then the other towards your chest and interlace your fingers around your shins. After a few moments, if comfortable, roll around giving your back a nice massage. (Contraindicated if you have knee or back problems or you are pregnant).
Consult your doctor before beginning any new physical routine.
Sources:
*Integrative Yoga Therapy: Yoga Toolbox for Teachers and Students, Joseph and Lilian Le Page
*Overcoming Trauma Through Yoga, David Emerson, Elizabeth Hopper, Ph.D
*Kirsten Louise, of Denmark, Physiotherapist, RYT500, teacher extraordinaire, who beautifully combines the science and art of yoga and overall wellbeing, and advised me about the asanas during our time together is Croatia August 2019. For more about Kirsten go to mskirstenlouise.com.
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