Learn simple yoga poses, breathing, and 10-15 minutes a day to reduce stress and increase presence
We are approaching the final stage of the year and the Authority is asking for a break, at a time when the obligations on the agenda are increasing, and pressures and fears are increasing. If you feel End of year fatiguethe Yoga can help you.
In addition to understanding this phenomenon, here I show you simple practices that help reduce stress and increase presence in daily life.
Does stress increase at the end of the year? What the numbers show
one A study conducted by the International Stress Management Association in Brazil Ismail Barr revealed that Stress increases by 75% in December. Compared to other months of the year.
Moreover, Anxiety and sleep problems They also grow by 70% and 38%, respectively.
Among the reasons: psychological pressure that occurs due to increased work Social expectations surrounding celebrations As well as beliefs that everything should be resolved by the end of the year.
Why do we feel this “invisible weight” of the calendar?
there The invisible weight of the social calendartypically characterized by events, goal achievement, long work hours, school performances, parties, gifts, and increased expenses.
This causes a Huge exhaust In the months of November and December.
In the midst of this, Body care, break and Pause They are the first to be left aside to meet demand.
This sum of tendencies leads to physical and mental exhaustion, reducing the chances of closing the cycle with intention and care.
How can we mitigate this overload trend?
It is common to have many choices during this period: what to do, what invitations to accept, and how to deal with expenses and family, psychological, and emotional pressures.
Therefore, it is worth researching Techniques that increase presence and reconnection with oneselfwith a central goal: making conscious, intentional choices.
This is where simple habits and yoga practices come in to reduce end-of-year fatigue.
Simple, effective ideas:
- Screen-free activity for 15 minutes daily: Read, walk outdoors, or write about your day in a notebook.
- Move your body: Try to get physical activity at least once a week.
- Conscious breathing between tasks: Pause for 1-2 minutes and notice your breathing, lengthening the exhale.
- Rest before vacation: Don’t leave a break just for the sake of a vacation; Schedule small breaks between work days.
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Simple yoga practices
the Yoga is a great ally to find presence. Certain poses help calm the nervous system and deal with the exhaustion that the end of the year brings.
- How to practice: Choose a time of day or, if possible, add short breaks between activities.
- period: Hold 5 to 6 breaths in each pose — or as long as you feel necessary.
- Consistency tip: 10-15 minutes of yoga will help you regulate your rhythm between tasks.
Cat/Cow Pose (Margaryasana)
- benefits: Movement coordinated with breathing helps calm the mind.
- How to do it: On all fours, alternate arching and extending your spine with your breath.
Melting Heart (anahatsana)
- benefits: Promotes feelings of well-being, peace and harmony.
- How to do it: On all fours, move your hands forward and push your chest toward the floor.
Forward bend pose (Uttanasana)
- benefits: Relieve fatigue and reduce anxiety.
- How to do it: Stand, bend your torso forward, then release your head and shoulders.
Happy Child (Ananda Balasana)
- benefits: Promotes a feeling of contentment and lightness.
- How to do it: Lying on your back, hold the outside of your feet with your knees bent and open.
Also watch the full video via the link:
Frequently Asked Questions (FAQ)
1) Does yoga really help with end-of-year fatigue?
Yes, short practices focus on breathing and gentle stretching Reduce mental activation Promoting relaxation and concentration – a valuable reinforcement during this period.
2) How many times should I train per week?
If possible, Daily for 10-15 minutes. If that doesn’t happen, 3 times a week It actually offers noticeable benefits.
3) Can I practice at night?
Yes. Prioritizing restorative positions (e.g Anahatasana and Happy child) and breath with Longer exhalation To facilitate sleep.
4) I am a beginner. Where do I start?
Start with Marjariasana To fill the spine, go to Uttanasana Gently and finish with Anahatasana or Happy child.
Post: End of year fatigue? Watch Stress Reduction Practices appeared first on Personalare.
Mesa Farina Cola (maisafarinacolla@gmail.com)
– Astrologer and yoga instructor. Creator of the Amari Program, a project that combines these two ancient knowledges with an emphasis on individual care and physical, emotional and energetic balance.
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