Body, Workout Plans
Quick & Easy Yoga Programme To Help The Police Force Stay Fit & Healthy!

Eddie Stern

Ashtanga Yoga Teacher, Author & Lecturer from New York City

4 min read

 

The police force plays a crucial role in helping to control the current pandemic we are facing. Police officers and frontline workers are faced with a tremendous amount of daily stress. So being fit is of prime importance. When we are repeatedly exposed to stressful environments and situations each day our stress becomes chronic

Quick & Easy Yoga Programme To Help The Police Force Stay Fit & Healthy!
Eddie Stern
The police force plays a crucial role in helping to control the current pandemic we are facing. Police officers and frontline workers are faced with a tremendous amount of daily stress. So being fit is of prime importance. When we are repeatedly exposed to stressful environments and situations each day our stress becomes chronic. Our body can normally handle and process general, everyday stress. However, when we have too much stress coming at us our body releases a steady stream of stress hormones which we are unable to process. So our body will store the stress in it rather than release it. This causes a number of signs and symptoms including:
• Body pain
• Irritability
• Headaches
• Digestive problems
• Sleep difficulties
• Difficulty concentrating
• Difficulty with task completion
• Nervousness
• Depression
Stress is also associated with several non-communicable and treatable diseases, such as heart disease, high blood pressure, diabetes, obesity, depression and digestive disorders. The stress response creates a condition of inflammation in the body and it is the excess inflammation in the body that is directly linked to these diseases. By lowering stress, we can lower inflammation. When the body is under the influence of inflammation the mind suffers at the same time. By lowering inflammation we can reduce the likelihood of these diseases, reverse poor health, and improve our energy, mental outlook, and emotional health.
As my contribution towards building the mental & physical well-being of the police force, here’s an easy yoga programme created for the enforcement authorities and which can be practiced daily to experience better physical and mental health! The following sequence comprises of simple, traditional yoga asanas that are designed to down-regulate the stress response, and at the same time build strength, endurance, flexibility, and a calm, focused mind.
1. Standing Twist & Side Bend: This sequence of poses lengthens and stretches the spine, releasing tension and stress. It also begins to strengthen the core muscles without excess strain on the body. These can be done any time of the day when you are feeling stress or fatigue and need to freshen up the body and mind.
2. Opening Sequence: This set of poses is based on the Sun Salutations and stretches. It invigorates every part of the body. Each movement is done with deep, full, breathing. The entire length of the spine, legs, shoulders, and hips are stretched and strengthened. They can be repeated between six to twelve times each day. These postures provide endurance, cardiovascular support, and flexibility.
3. Standing Poses: These four standing poses begin to work a little deeper on hamstring and hip flexibility. The also increase the strength of the waist, and are traditionally said to stimulate the function of the digestive organs, and improve the elasticity of the lungs.
4. Closing Sequence: The last five poses are meditative positions. Bending forward (in the position known as yoga mudra) settles the mind, and stimulates prana in the belly. Bending back opens the lungs and is useful for managing asthma. Finally, sit straight and breathe ten times deeply in meditation. To conclude, lie down and do a gentle spinal twist to release UR spine, and then perform a complete body rest in savasana.
This entire practice can be done in a time span of twenty to thirty minutes. It can be used as a daily practice, and also in conjunction with any other exercise routine you may be doing. The particular genius of yoga is the combining of deliberate, even breathing with every asana. Deep breathing in conjunction with asanas has a profound effect on the health of the body and mind, as well as the organizing mechanism which is our nervous system. The nervous system coordinates the messages that go from the body to the brain, and which are then processed through the mind. The nervous system also coordinates the input of information from the environment to the brain. By learning these tools that directly calm and balance our nervous system, we can learn how to effectively manage stress on a daily basis, and improve our health, state of mind, and effectiveness in the world.

The police force plays a crucial role in helping to control the current pandemic we are facing. Police officers and frontline workers are faced with a tremendous amount of daily stress. So being fit is of prime importance. When we are repeatedly exposed to stressful environments and situations each day our stress becomes chronic. Our body can normally handle and process general, everyday stress. However, when we have too much stress coming at us our body releases a steady stream of stress hormones which we are unable to process. So our body will store the stress in it rather than release it. This causes a number of signs and symptoms including:

  • Body pain
  • Irritability
  • Headaches
  • Digestive problems
  • Sleep difficulties
  • Difficulty concentrating
  • Difficulty with task completion
  • Nervousness
  • Depression

Stress is also associated with several non-communicable and treatable diseases, such as heart disease, high blood pressure, diabetes, obesity, depression and digestive disorders. The stress response creates a condition of inflammation in the body and it is the excess inflammation in the body that is directly linked to these diseases. By lowering stress, we can lower inflammation. When the body is under the influence of inflammation the mind suffers at the same time. By lowering inflammation we can reduce the likelihood of these diseases, reverse poor health, and improve our energy, mental outlook, and emotional health.
As my contribution towards building the mental & physical well-being of the police force, here’s an easy yoga programme created for the enforcement authorities and which can be practiced daily to experience better physical and mental health! The following sequence comprises of simple, traditional yoga asanas that are designed to down-regulate the stress response, and at the same time build strength, endurance, flexibility, and a calm, focused mind.

 

 

 

Standing Twist & Side Bend: This sequence of poses lengthens and stretches the spine, releasing tension and stress. It also begins to strengthen the core muscles without excess strain on the body. These can be done any time of the day when you are feeling stress or fatigue and need to freshen up the body and mind.

Opening Sequence: This set of poses is based on the Sun Salutations and stretches. It invigorates every part of the body. Each movement is done with deep, full, breathing. The entire length of the spine, legs, shoulders, and hips are stretched and strengthened. They can be repeated between six to twelve times each day. These postures provide endurance, cardiovascular support, and flexibility.

Standing Poses: These four standing poses begin to work a little deeper on hamstring and hip flexibility. The also increase the strength of the waist, and are traditionally said to stimulate the function of the digestive organs, and improve the elasticity of the lungs.

Closing Sequence: The last five poses are meditative positions. Bending forward (in the position known as yoga mudra) settles the mind, and stimulates prana in the belly. Bending back opens the lungs and is useful for managing asthma. Finally, sit straight and breathe ten times deeply in meditation. To conclude, lie down and do a gentle spinal twist to release UR spine, and then perform a complete body rest in savasana.

 


 

 

This entire practice can be done in a time span of twenty to thirty minutes. It can be used as a daily practice, and also in conjunction with any other exercise routine you may be doing. The particular genius of yoga is the combining of deliberate, even breathing with every asana. Deep breathing in conjunction with asanas has a profound effect on the health of the body and mind, as well as the organizing mechanism which is our nervous system. The nervous system coordinates the messages that go from the body to the brain, and which are then processed through the mind. The nervous system also coordinates the input of information from the environment to the brain. By learning these tools that directly calm and balance our nervous system, we can learn how to effectively manage stress on a daily basis, and improve our health, state of mind, and effectiveness in the world.

 

 

 

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Quick & Easy Yoga Programme To Help The Police Force Stay Fit & Healthy!