{"id":380,"date":"2016-10-08T15:53:28","date_gmt":"2016-10-08T13:53:28","guid":{"rendered":"http:\/\/delphinemarieyoga.com\/?p=380"},"modified":"2018-08-01T11:13:15","modified_gmt":"2018-08-01T09:13:15","slug":"postures-de-yoga-anti-stress","status":"publish","type":"post","link":"https:\/\/delphinemarieyoga.com\/index.php\/2016\/10\/08\/postures-de-yoga-anti-stress\/","title":{"rendered":"Postures de Yoga anti-stress"},"content":{"rendered":"

Le stress, \u00e7a ne s’explique pas. Parfois, j’ai l’impression que le ciel va me tomber sur la t\u00eate sans raison apparente. Pour certains, cela s’exprime par des crises d’angoisse. Moi, je deviens super irritable, limite col\u00e9rique et un rien m’\u00e9nerve. Bien souvent, ce mal \u00eatre que je ressens est li\u00e9 \u00e0 des peurs irrationnelles ancr\u00e9es au fond de moi. Dans ces moments, autant dire qu’il est impossible de se raisonner, et parfois mon entourage essaie mais se fait gentiment renvoyer \u00e0 la porte. Avec le temps, j’ai d\u00e9couvert que le Yoga avait ce pouvoir magique de ramener le calme \u00e0 l’int\u00e9rieur de moi. Il y une explication scientifique \u00e0 tout \u00e7a, comme j’en parle dans cet article<\/a>. De nombreuses poses aident \u00e0 prendre du recul et retrouver un peu de s\u00e9r\u00e9nit\u00e9. Voici mes pr\u00e9f\u00e9r\u00e9es.<\/p>\n

<\/p>\n

m<\/span><\/p>\n

.<\/span><\/p>\n

POSTURES DE YOGA ANTI-STRESS<\/h2>\n

Les jambes contre le mur<\/span><\/em><\/strong><\/h3>\n

\"p1110486-copie\"C’est ma posture pr\u00e9f\u00e9r\u00e9e. Simple et facile \u00e0 r\u00e9aliser n’importe o\u00f9. Je me mets au calme, dans un endroit confortable. En g\u00e9n\u00e9ral je mets un fond sonore que j’aime et qui me relaxe, et je ferme les yeux. Pour ressentir les bienfaits, restez au moins 5 minutes dans la pose.<\/p>\n

Cette posture est r\u00e9paratrice, calme le syst\u00e8me nerveux, soulage la fatigue musculaire, am\u00e9liore la circulation sanguine et aide \u00e0 r\u00e9tablir le rythme naturel de la respiration.<\/p>\n

Astuce perso<\/strong>: Mettre un r\u00e9veil au bout de 10 minutes pour vraiment s’accorder un temps pour soi et laisser le temps au corps de recevoir tous les b\u00e9n\u00e9fices de la pose. Ca me permet de ne pas avoir \u00e0 ouvrir les yeux toutes les 30 secondes pour v\u00e9rifier depuis combien de temps je suis dans la posture et si je dois bouger, et de vraiment me laisser aller \u00e0 la m\u00e9ditation.<\/p>\n

Petit plus<\/strong>: Glissez une couverture roul\u00e9e, un traversin ou un coussin sous votre sacrum (l’os triangulaire juste au dessus de votre fessier) pour \u00e9lever l\u00e9g\u00e8rement vos hanches. De cette mani\u00e8re, vous inversez la circulation du sang, vos hanches \u00e9tant plus haute que votre coeur. Le sang irrigue plus rapidement votre cerveau, ce qui lui permet de se reposer.<\/p>\n

\u00a0.<\/span><\/p>\n

Le croissant de lune<\/em><\/span><\/strong><\/h3>\n

\"p1110481-copie\"Quand on est stress\u00e9, on a souvent tendance \u00e0 se crisper et \u00e0 se tasser (tout particuli\u00e8rement dans l’environnement de travail). La posture courb\u00e9e que l’on adopte contribue aux douleurs dans le cou, les \u00e9paules et le bas du dos. La pause du croissant de lune est tr\u00e8s simple et permet d’\u00e9tirer le corps pour se lib\u00e9rer des tensions ressenties.<\/p>\n

Astuce perso<\/strong>: On l\u00e8ve les bras au ciel sur l’inspiration et on se courbe vers le c\u00f4t\u00e9 sur l’expiration. On tient sur le c\u00f4te entre deux et trois respirations et on revient au centre sur l’inspiration. On recommence de l’autre c\u00f4t\u00e9 et autant de fois que votre corps vous le demande. La respiration est importante et permet d’\u00e9tirer le corps sans se faire mal.<\/p>\n

Petit plus<\/strong>: Pas besoin d’\u00eatre debout, on peut tr\u00e8s bien faire \u00e7a assis sur une chaise, les bienfaits seront exactement les m\u00eames.<\/p>\n

.<\/span><\/p>\n

La flexion avant<\/em><\/strong><\/span><\/h3>\n

\"p1110476-copie\"<\/p>\n

La flexion avant est une inversion (les hanches sont plus hautes que le coeur). Dans toutes les inversions, l’afflux sanguin est invers\u00e9. Le sang oxyg\u00e8ne donc plus rapidement le cerveau et le soulage. Cette posture est donc parfaite pour apaiser le syst\u00e8me nerveux.<\/p>\n

Cette posture permet aussi d’\u00e9tirer les ischio-jambiers et de travailler la flexibilit\u00e9.<\/p>\n

Astuce perso<\/strong>: plier les genoux, pour plusieurs raisons. D’abord, cela permet de toucher terre plus facilement et, plus important, cela permet de garder le ventre connect\u00e9 aux cuisses ce qui prot\u00e8ge les lombaires et rel\u00e2che le dos.<\/p>\n

Petit plus<\/strong>: plusieurs variations ici. On peut attraper les coudes oppos\u00e9s et balancer de droite \u00e0 gauche, toucher le sol ou placer ses mains sur des blocs… A vous de choisir l’option qui vous convient!<\/p>\n

<\/h3>\n

.\u00a0<\/span><\/p>\n

La posture du chiot<\/em><\/span><\/strong><\/h3>\n

\"p1110493-copie\"<\/h3>\n

Cette posture, bien qu’elle ne soit pas r\u00e9f\u00e9renc\u00e9e comme \u00e9tant \u00ab\u00a0r\u00e9paratrice\u00a0\u00bb permet d’\u00e9tirer les \u00e9paules, la colonne vert\u00e9brale et les hanches. Cet \u00e9tirement profond du corps et l’orientation du corps vers la terre permet de se recentrer et de diminuer le stress. Difficile pour les d\u00e9butants, car il s’agit d’un stretch profond, mais tr\u00e8s efficace.<\/p>\n

Astuce perso<\/strong>: Je commence par me positionner en position de table, et de l\u00e0 je glisse mes mains vers l’avant. Le torse trouve rarement le sol mais je m’arr\u00eate \u00e0 l’endroit o\u00f9 je sens le stretch. J’essaie de garder mes hanches au dessus de mes genoux. Une fois dans la pose, je prends de grandes respirations.<\/p>\n

Petit plus<\/strong>: Poser un bloc sous mon front pour que celui-ci repose sur quelque chose. Et basculer la t\u00eate de droite \u00e0 gauche pour masser le front et aider au rel\u00e2chement du syst\u00e8me nerveux.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Le stress, \u00e7a ne s’explique pas. Parfois, j’ai l’impression que le ciel va me tomber sur la t\u00eate sans raison apparente. Pour certains, cela s’exprime par des crises d’angoisse. Moi, je deviens super irritable, limite col\u00e9rique et un rien m’\u00e9nerve. Bien souvent, ce mal \u00eatre que je ressens est li\u00e9 \u00e0 des peurs irrationnelles ancr\u00e9es …<\/p>\n

Postures de Yoga anti-stress<\/span> Lire la suite \u00bb<\/a><\/p>\n","protected":false},"author":1,"featured_media":426,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":""},"categories":[19],"tags":[53,47,51,45,55],"yoast_head":"\nPostures de Yoga anti-stress - La Yoga Tribe<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/delphinemarieyoga.com\/index.php\/2016\/10\/08\/postures-de-yoga-anti-stress\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Postures de Yoga anti-stress - La Yoga Tribe\" \/>\n<meta property=\"og:description\" content=\"Le stress, \u00e7a ne s’explique pas. 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Parfois, j’ai l’impression que le ciel va me tomber sur la t\u00eate sans raison apparente. Pour certains, cela s’exprime par des crises d’angoisse. Moi, je deviens super irritable, limite col\u00e9rique et un rien m’\u00e9nerve. 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