quick tip #1 - The 2 Minute Yoga Solution

Transcription

7 “QUICK TIPS” to Squash Stress and Beat Back Pain
A Tip a Week:
Take one tip and focus on practicing it one or more times
everyday for a week.
Inspiration Anytime:
Flip through the pages anytime you are looking for inspiration
and ready to feel healthier and happier!
Build for Maximum Results:
The more you practice these tips the easier it will be for them
to become positive habits in your life. With less stress and
back pain, you will have more energy, be more productive, feel
happier and be healthier.
Before beginning these or any exercises check with your
healthcare provider.
How to use this book.
A Tip a Day:
There is one tip for each day of the week. You can focus on
one tip each day. Practice the tip as often as possible through
out the day. Or in the case of the tip on getting enough sleep,
plan ahead to make sure your schedule will land you in bed at
the right time.
Copyright 2013 All Rights Reserved. Nicole DeAvilla - The 2 Minute Yoga Solution
QUICK TIP #1
Take several long, slow, deep
breaths throughout the day.
Long, slow, deep breathing reverses the stress
response. When we are stressed our breath
becomes shallow, faster and shorter. Our heart beat
quickens and blood pressure rises. We can feel
tension and muscles in the back and neck can
become tight and uncomfortable.
By changing our breath we can change the way we
feel as we change our body's reaction to the stress.
We can become calm and focused under stressful
circumstances and keep our muscles loose and
comfortable.
Deep breathing helps you to feel and be healthier
and happier. It brings you back to your center where
you will find your strength and calmness.
“By returning daily to your own center, you will
gather the strength you need to face all of life's
demands.”
Click here for a 2 Minute Yoga Breathing Practice video
Jyotish Novak
QUICK TIP #2
Sit and Stand Tall and Relaxed.
Did you know that you can keep your bones stronger
with good posture? Not only will you have stronger
bones, your muscles will function better and you are
less likely to have back pain. PLUS your posture
affects your mood, immune system, and hormones
for good or ill. Feel your best – stronger, happier
and healthier - stand or sit tall and relaxed!
“A bent spine is an enemy to self-realization.”
Paramhansa Yogananda
QUICK TIP #3
Plan Ahead to Get Enough Sleep.
Adults Need 7-8 hours
Teens Need 9 or More Hours
Lack of sleep increases stress hormones in your
body, affects your mood, appetite, reflexes, long and
short term memory, pain levels and increases one's
risk for depression, and stress related diseases. On
the other hand regular sleep will help you handle
stress, fight disease, and be stronger and healthier
and happier.
Yes, it can be hard in our culture to get enough
sleep. But if you do, you will be ahead of the pack,
healthier and happier and able to do more in the
long run.
For your inner and outer glow, go ahead – get your
beauty sleep!
Click here for a 2 Minute Yoga Deep Relaxation guided audio
“Significant achievements in life are never
made except by people who are willing to forego
popular approval in their quest for goals which
their hearts tell them are right and true.”
The Rubaiyat of Omar Khayyam
QUICK TIP #4
Breathe-Move-Center Throughout
the Day
You Only Need 2 Minutes!
Short breaks throughout the day can make the
difference between back pain or back relief, feeling
fatigued or feeling energized, feeling scattered or
feeling focused, the list goes on and on... Choose to
Move-Breathe-Center now for best results!
“I AM radiant, endless, vibrant, electric, energy
and youth in every cell and atom of my being…
NOW! “
Rev. John Laurence
Click here for a 2 Minute Yoga Move-Breathe-Center video
practice
QUICK TIP #5
Smile!
Feel better instantly by smiling – you will even help
those around you to feel happier and healthier!
Smiling actually affects your physiology which is
good for your health and your mood. Get healthy –
get happy: Put on a happy face!
“The Secret of Prosperity is finding pleasure in
simplicity.”
J. Donald Walters
Click here for a 2 Minute Yoga Smile practice video
QUICK TIP #6
Daily Move Your Spine
in 6 Directions
For a happy back that is strong and flexible, with
good range of motion now and in the future, move it
in these 6 ways daily:
1.
2.
3.
4.
5.
6.
Forward Bend
Backward Bend
Side Bend Left
Side Bend Right
Twist Left
Twist Right
Only move as far as is comfortable. Your
movements should ALWAYS feel good.
“Every act of of life should be deliberate, a
conscious expression of inner peace and
harmony.”
Swami Kriyananda
Click here for 2 Minute Yoga Spinal 6 in a Chair Practice
Click here for 2 Minute Yoga Spinal 6 Standing Practice
QUICK TIP #7
Be Grateful
Feel calm, centered, joyful, and vibrant. Practice
gratitude at the beginning and end of each day – or
anytime. Simply take a moment to think of all that
for which you are grateful. Some people find this
practice so inspiring they keep a gratitude journal.
Take a gratitude moment and feel the Joy!
“The Secret of Love is... adaptability. Keep your
love fluid, that it fill every vessel that life places
before you.”
Click here for a Gratitude video practice.
J. Donald Walters
We would LOVE for you to share how well
the
7 “QUICK TIPS” to Squash Stress and Beat Back
Pain has made you feel happier and healthier. Click
here and let us know.
This is your complimentary copy for your personal use.
If you know someone who would like their own copy,
please ask them to sign up so they too can have their very
own complimentary e-book.
You can give them this link.
Or simply tell them to visit the 2 Minute Yoga Solution
web site and sign-up for their 7 “QUICK TIPS”to
Squash Stress and Beat Back Pain.
CONNECT with 2 Minute Yoga and Nicole
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About Nicole DeAvilla
Author and Photographer
Growing up as an active child and young
adult, Nicole ran, trained horses and
danced. From numerous athletic injuries
and 5 major surgeries, Nicole found
herself in her early 20's with back pain,
and plenty of stress.
Having been introduced to yoga in
college, she felt that yoga might help her.
In 1984 she took the Ananda Yoga
Teacher Training, which helped her to
heal. She has continued with her study of
yoga and science and now shares the healthy, healing benefits
of yoga with students and yoga teachers alike.
Nicole now serves on the International Association of Yoga
Therapists Accreditation Committee. She is the author and
creator of The 2 Minute Yoga Solution.
As a yoga teacher trainer and yoga therapist educator, she
trains yoga teachers in the U.S. and abroad. Nicole teaches
yoga therapists and leads retreat at the Expanding Light
Retreat Center. Locally she works at the Stress Management
Center of Marin, training yoga teachers, yoga therapists and
prenatal yoga teachers. She serves a small number of private
clients, leads one weekly community yoga class and is the
Ananda Meditation Leader in Marin County.

quick tip #1 - The 2 Minute Yoga Solution

Transcription

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