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We are all living in a time starved world. For most of us, our days consist of moving from one task to the next without much time to think about ourselves. We have become master multi taskers, efficient in our daily routines and sometimes too busy to make time to get to yoga or the spa. Here's my advice -- Make sure you take time out for you! I'll say it again, MAKE SURE YOU TAKE TIME OUT FOR YOU! It's important to spend the time taking care of yourself now. If you don't, you could be spending time later trying to rejuvenate your body and health. Here are 3 simple ways to de stress. 1. Take 10 Minutes Out of the Day for Silence - No phones, no tv, no internet, no children, no husband and no friends. (Did I leave anything out?) You get the picture -- use the quiet time for reflection, deep breathing and total relaxation. 2. Legs Up the Wall Pose - This simple yoga pose calms the mind, relieves mild back ache and gently stretches the entire backside of your body. According to some yogi's, legs up the wall pose, can "cure you of anything that ails you." Whether this pose is the master cure or not, I find it completely relaxing. 15 minutes of this pose and I'm feeling calm and refreshed. Simply lay on your back with your legs straight up against a wall. You'll want your hips and butt as close to the wall as possible. When coming out of the pose, make sure to lie on your right side for just a few minutes before standing all the way up. Make sure to check with your yoga practitioner or go to Yoga Journal's website to view more detailed instructions on how to perform legs up the wall pose. 3. Breath Work - I love easy breath work because you can practice everywhere -- even in your car. So many people have a hard time slowing down long enough to truly relax. This is the perfect non threatening, easy way to de stress. Start by taking deep breaths in to the rhythm of 4 counts in and 4 counts out. Breathe in deeply all the way down to the bottom of the lungs. Once you've reached the bottom of the lungs, slowly begin the exhale to the count of 4 on the way out. Slow, smooth and controlled breaths are your goal. Continue the breath sequence for 60 seconds and rest for a few minutes. Try to complete 3 one minute sequences within 10 minutes. Use this technique any time you are feeling stressed. Use it in heavy traffic, in a stressful situation at the office or in times of trouble with family members or friends. These three simple techniques are perfect for those who don't have a lot of time and those who have a hard time slowing down to take a little time out for themselves. Try at least one of these techniques once each week for the first week and slowly work your way into practicing a de stressing technique at least three times each week. Relax, breathe and let go as you feel your body begin to let unwanted stress release and exit your body.
Margot Rutigliano is the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living adviser since 1999. Vita Vie Retreat is a fitness retreat offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com.
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