Every week, Talking Points gives you a worksheet to practise your reading comprehension with exercises about the story we’ve written.
While city life is exciting, it can also feel overwhelming. The bright lights, constant noise and crowded spaces can be exhausting.
This constant busyness can overload your nervous system, making it hard to relax and sleep.
Yoga and mindfulness can help restore balance to your body. You can try these exercises at home or even while you are out and about.
No matter how stressful things are, you can always find a peaceful place inside yourself.
Anchor breath
This breathing exercise brings your attention back and calms your nervous system.
Think of your breath like an anchor, keeping you steady. To begin, stand or sit up tall and place one hand on your belly. Close your eyes to help block out distractions. Breathe in and out through your nostrils.
Try to notice how your breath moves the hand that is on your belly. To stay focused, you can think of the words “breathe in” as you inhale and the words “breathe out” as you exhale. Try to slow your breathing while making sure it still feels comfortable. Repeat this for five rounds or more.
Legs on a chair
After a busy day moving around a city, this position calms the mind, releases tightness in your legs and improves blood circulation. It might even help you sleep better.
To start, sit in front of a chair. Lie down on your back and lift your calves and feet onto the chair with your toes pointing towards the ceiling. Use a pillow or your hands to support your head. Feel free to close your eyes.
Stay here for a few minutes and focus on your breathing. You can practise anchor breath here.
To come out of this position, bend your knees into your chest and roll to one side. Lift yourself up slowly.
Eagle arms
This pose releases tightness from your shoulders, which can be caused by feeling stressed, hunching over a computer or carrying heavy bags. You can practise this at home or on public transport.
Begin in a seated or standing position. Hook your right arm under your left arm and then wrap your arms around each other so that your left palm touches your right fingers.
Squeeze your arms together. Gently lift your elbows while relaxing and pushing your shoulders down. Make space between your arms and face. Take five breaths here before repeating this with your left arm under your right arm.
Supported child’s pose
This version of child’s pose can be practised on a chair instead of a mat. No matter where you are, you can sit down and stretch your lower back while taking a quiet moment.
Start by sitting on a chair and leaning forward.
Bend your arms and bring your right elbow to your right thigh and your left elbow to your left thigh. Rest your head in your hands.
If there is a table in front of you, you can cross your forearms and rest your head on them. Close your eyes if that feels comfortable.
Focus on your breath and stay here for as long as it feels good.
