Seated Yoga for Stress Relief | Ardha Padmasana, Gentle Forward Bends & Sukhasana Rotation скачать в хорошем качестве

Seated Yoga for Stress Relief | Ardha Padmasana, Gentle Forward Bends & Sukhasana Rotation

Seated Yoga for Stress Relief | Ardha Padmasana, Gentle Forward Bends & Sukhasana Rotation Voice over by Ravi kiran Vempati Calming seated yoga practice with Ardha Padmasana, gentle forward bends, baby-rock variation, and Sukhasana rotation for stress relief. Ardha Padmasana (Half Lotus Pose) – Settling the Mind Practice “Sit in Ardha Padmasana. One foot rests comfortably on the opposite thigh, the other leg folded below.” Spine upright but relaxed Shoulders soft Eyes closed or gently lowered 🫁 Breathing “Breathe slowly and naturally, feeling grounded.” Stay for 30–60 seconds before moving. 🌸 Gentle Sitting Forward Bends – 5 Rounds Practice Instructions “Inhale, lengthen the spine. Exhale, gently fold forward from the hips.” Hands rest on the floor or legs No pulling or forcing Head and neck relaxed ⏳ Move in and out slowly, 5 times, with the breath. 🌿 Effect Calms the nervous system Releases mental and emotional tension Encourages inward focus One-Leg Baby-Rock Variation (Soothing & Releasing) Practice “Release the fold. Bend one knee and hold the leg gently with both hands.” Rock the leg softly like rocking a baby Movement is small and comforting Face and jaw relaxed 🫁 Breathe slowly for 20–30 seconds, then change sides. 🌿 Effect Releases hip tension Soothes the nervous system Creates a feeling of emotional safety Sukhasana Rotation – Releasing Stored Stress Practice Instructions “Sit in Sukhasana. Inhale and lengthen the spine. Exhale, gently rotate to one side.” Keep rotation soft and comfortable Shoulders relaxed ⏳ Hold 15–20 seconds, then switch sides. 🌿 Effect Releases spinal stiffness Improves breath awareness Helps let go of mental tension Suggested Practice Flow Ardha Padmasana – grounding Gentle sitting forward bends – 5 times One-leg baby-rock variation – both sides Sukhasana rotation – both sides Sit quietly for a few breaths ⚠️ Student Care Notes Comfort is more important than posture shape Do not force knees or hips Keep movements slow and smooth Stop if there is pain or discomfort 👩‍🏫 Teacher Care Notes Use a calm, reassuring voice Avoid long holds or deep stretches Encourage closed eyes and breath awareness This sequence is about soothing, not stretching Disclaimer: Who should avoid Ardha Padmasana Knee Issues: Injuries (ligament tears, meniscus), chronic pain, arthritis, or instability. Hip Problems: Injuries, impingement, or recent hip replacement surgery. Ankle Problems: Injuries, instability, or limited mobility. Nerve Pain: Sciatica, piriformis syndrome, or tailbone pain (coccydynia). Spinal Issues: Severe lower back problems or disc disorders. Recent Surgery: On knees, hips, ankles, or spine. High Blood Pressure: Uncontrolled hypertension. Pregnancy: Especially in later stages. Important precautions Listen to Your Body: Stop immediately if you feel pain, especially sharp knee pain, as discomfort is normal but pain is a warning sign. Use Props: Beginners can use cushions or blocks under hips, or practice near a wall for support. Build Flexibility: Focus on hip-opening poses and gradually build up practice time Who Should Be Cautious or Avoid Sukhasana: Knee Issues: Recent or chronic injuries, inflammation, or pain in the knees. Hip Problems: Injuries, inflammation, or conditions like arthritis affecting the hips. Spinal Conditions: Disc problems (slip disc) or significant lower back pain. Sciatica: As the pose can pinch the sciatic nerve. Recent Surgery: Involving the abdominal or leg regions. Pregnancy: Should be approached with caution or avoided, especially later stages, as noted by this source. Hypertension & Asthma: May be contraindicated, according to this source. Elderly/Weak Individuals: Those with arthritis or general weakness may find sitting on the floor uncomfortable. For Other Details please find the below link https://charitrashravana.blogspot.com/ You are incredible! Subscribe to my youtube channel:    / @charitrashravana7368   Thanks for watching and listening 🙏🙏🙏