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Regular practitioners of Yoga report a significant change in their state of mind and well being. Now science shows, this is because practising yoga stimulates the vagus nerve, a part of the parasympathetic nervous system, responsible for wellness and rest.
A healthy vagus nerve keeps several diseases like sleep disorders, anxiety, digestive disorders and behavioural disorders at bay. On Day 3 of the Vagus Nerve Challenge, we take it a little deeper with bringing our attention to the impact of Yoga on our state of mind and well being.
Yoga is not just a set of physical exercises but a total state of relaxation.
Start your day with these simple yogic exercises
1. Pinch your eyebrows 5-6 times using your thumb and index finger.
2. Roll your eyes 5-6 times clockwise and then anti-clockwise.
3. Squeeze your eyes tight and then open them wide. Repeat this for 10-15 times.
4. Hold your ears and move them clockwise and anti-clockwise.
5. Move three fingers from the jawline to chin and massage your cheeks. You could keep your mouth open as you do this.
6. Open and close your jaw 8-10 times.
7. Open your mouth and move your jaw side-to-side 8-10 times.
8. Rotate your neck. Breathing in, take your head back and breathing out, touch your chin to chest.
The best way to practise these Yogic exercises is by doing it with full awareness and with the joy of a child.
A yummy sweet dish post lunch for a happy vagus nerve
Banana Mousse
A sweet joyful ride, rich with potassium – a mineral that stimulates the vagus nerve
Ingredients:
2 big bananas
2 apricots finely chopped
1 pinch cinnamon powder
1 pinch cardamom powder
Procedure:
1. Peel bananas and cut them into pieces.
2. Blend all ingredients
3. Serve in a bowl. Garnish with apricot pieces.
Chanting for a happy mind
A study published in the Scientific American found that memorizing ancient Sanskrit Mantras increase the size of the brain regions associated with cognitive function. A recent study at BITS Hyderabad, showed that people who chant/ listen to chants became more cheerful and calmer by the end of the study. Chant ‘om namah shivaya’ for ten minutes and see the difference! You can also listen to chants such as Lalita Sahasranama or Vishnu Sahasranama.
End your day with yoga nidra
Yoga nidra is a unique meditation technique which reduces anxiety and ensures a good night’s sleep. Here is how to do yoga nidra:
1. Lie down straight on your back. Close your eyes and relax. Take a few deep breaths in and out.
2. Gently take your attention to the right foot. Keep your attention there for a few seconds and relax your foot. Gently move your attention up to the right knee, right thigh and hip. Become aware of your whole right leg.
3. Gently, repeat this process for the left leg.
4. Gradually, take your attention to all parts of the body: genitals, stomach, navel, chest. Then, move your attention to the right shoulder, right arm, palms, fingers. Repeat for the left hand. Finally take your attention to the throat, face and top of the head.
5. Take a deep breath in. Relax in this still state for a few minutes.
6. Slowly, becoming aware of your body and surroundings, turn to your right side and keep lying down for a few minutes.
7. Gently sit up and gradually open your eyes.
(Nisha Manikantan is Director of Sri Sri Ayurveda)
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