Mind to Muscle technique

Meditation

What is meditation?
the practice of focused concentration, bringing yourself back to the moment over and over
again, actually addresses stress, whether positive or negative.
How to do meditation?

To do list with video

 Sit or lie comfortably

 Relax your arms naturally to the sides with your wrists resting to your knees.
 Close your eyes
 Make no effort to control the breath; simply breathe naturally.
What are the benefits of meditation?

 Stress reduction is one of the most common reasons people try

meditation. Normally, mental and physical stress cause increased levels
of the stress hormone cortisol. This produces many of the harmful
effects of stress, such as the release of inflammatory chemicals called
cytokines.
 Tension and tightness seep from muscles as the body receives a quiet
message to relax.
What is Yoga?
Yoga is a Hindu spiritual and ascetic discipline, a part of which, including breath control,
simple meditation, and the adoption of specific bodily postures, is widely practiced for
health and relaxation
Here are some types of yoga with video

 Upward facing dog

It is a powerful pose that awakens upper-body strength and offers a wonderful
stretch for the chest and abdomen. It’s also one of the most common poses
in vinyasa flow sequencing, which of course means it’s even more important to
get it right to prevent injury.
 Bird dog
It is a calisthenics, pilates, yoga, and total body exercise that primarily targets
the lower back and to a lesser degree also targets the traps, shoulders, abs,
glutes and hamstrings.
 Forward fold
Forward Folds are essential in yoga, as they improve the hip flexibility. Thereby,
preparing the body for meditation. Forward bends look deceptively easy. But for
an average adult they are one of the most challenging set of asana.

Muscle to Mind technique

Control the level of stimulation to the brain from the muscle
 STRETCHING
Stretching is a form of physical exercise in which a specific muscle or tendon (or
muscle group) is deliberately flexed or stretched in order to improve the muscle's
felt elasticity and achieve comfortable muscle tone.
The Benefits of Stretching
 Stretching increases blood flow, boosts oxygen levels and helps deliver nutrients
to your muscles. It also removes metabolic waste like carbon dioxide, ammonia
and uric acid. If you’re able to stick with a regular stretching routine, you may
see only an increase in range of motion, but also improvement in your
performance.
 Progressive Muscle Relaxation
Progressive muscle relaxation is a method that helps relieve that tension.
In progressive muscle relaxation, you tense a group of muscles as you breathe
in, and you relax them as you breathe out. You work on your muscle groups in a
certain order. When your body is physically relaxed, you cannot feel anxious.

With video

“Give your stress wings, and let it fly away.”

-Terri Guillemets