Survive traffic: three exercises

Tired of constant back pain, insomnia and nerve problems, American TV presenter Christine Chen turned to yoga. Quickly appreciating the effectiveness of training, she began to take more serious classes, and then she became an instructor herself. Chen gives his students examples of exercises that can be done anywhere — on the street, in line at the store, on a plane or in a car. Here are practices for those who spend a lot of time in traffic jams.

1.Auto-Kali

For determination, relaxation or inspiration

Time runs. You are starting to be late. No need to go crazy, «roaming» from row to row and breaking all the rules. Goddess Kali will help you calm down. Rumble with her: Kali kills all the bad to make room for the good.

When and where to do: standing at a traffic light or in a traffic jam.

Technique performance:

1. Place your foot firmly on the brake, put the car on the handbrake. This is extremely important!
2. Grasp the steering wheel with crossed arms.
3. Take a powerful, deep breath. Let the air fill you completely.
4. Stick out your tongue, make a brutal face and exhale all the air from your lungs with a wild, soul-chilling cry.
5. Check if it is possible to drive ahead and if the traffic jam has now accumulated behind you.

Plus karma. If at step five you find that nothing has changed on the road, smile at someone in the next row. Well, if it will be a child!

Note. Do not rush to say that this is nonsense. Just try it — you will see, you will immediately feel better!

Details about the exercise

«Auto-Kali» frees you from the irritation accumulated on the road. The goddess Kali is engaged in the extermination of demons — that is still a job. And yes, she looks terrible. As you yell, making a face, the muscles and skin of your face tighten and tense; then they relax — and you along with them. Wild screams help release the emotions raging inside.

To achieve the result, approach the matter with all seriousness: your face must be truly ferocious, and your scream must be deafening. If your Kali only meows like a kitten, no transformation will take place!

2.Magic mirror

For relaxation, calmness, mood and against stress

You’ve had a hard day today. Alas, it can be seen even in your face. Ask a rearview mirror and it will tell the whole truth about you. Try to soften your facial expression by looking at yourself in the mirror: this is how you give yourself a signal to relax. You will be surprised how quickly and effectively it works!

When and where: standing at a traffic light without taking your foot off the brake.

Technique performance:

1. During the next stop, look at yourself in the rear-view mirror.
2. Study the expression on your face. Pay attention to hair and makeup!
3. Look at the eyebrows. If they are frowning, “straighten” them: let the wrinkles smooth out.
4. Now check your jaws. If they are tight, make a big grin to disengage them.
5. If you have a hard eye, imagine looking at someone you love. Try to show love with your eyes.
6. Notice how the face has relaxed and how much prettier it has become.
7. Allow yourself not to feel uneasy, right here and right now. Try to keep this state.

Note. Do not go too far: this way you can be obsessed with your appearance. Excessive self-criticism, as well as excessive narcissism, will not do you any good and will not help you relax.

Details about the exercise

With the help of the Magic Mirror, your body can send a command to the psyche to calm down, because there is a close relationship between them. The healthier the body, the clearer the mind and soul, and when the psyche is not overloaded, the functions of the body return to normal: digestion, sleep, etc.

And it’s not in vain that they say that it’s better to see once than hear a hundred times: you may not believe that you are upset or depressed, but your face will show everything without concealment. One look in the mirror and you already know everything. And with the help of your face, you can order yourself to leave behind an unfinished day and never look back at it.

3. Road warrior

For training, determination, concentration and calmness

You are hopelessly stuck in a queue of slowly crawling cars. What you lack right now is composure… Rely on the steering wheel to help you take control and feel like a real warrior – strong, determined, calm and focused, no matter the circumstances.

When and where: you can on the move if you drive straight and slowly, and even better — very slowly.

Technique performance:

1. Pick a moment when you don’t have to turn anywhere. Imagine that the steering wheel is a dial, and place your hands at 9 and 3 o’clock respectively.
2. Keep your bent elbows in line with your hands.
3. Pull your shoulders down and slightly back, bringing your shoulder blades together.
4. Press your elbows and shoulders to your sides, as if you need to hold a purse or a folder of papers under your arm.
5. Throughout this time, keep a firm grip on the steering wheel.

In load. Want to make things harder? Then straighten your elbows and continue to strain your arms in the same way — as if squeezing something that is between them; include in the work both the shoulders, and the forearms, and the hands, which should still be on the steering wheel. You may need to move the seat back; try not to create an emergency. And once again we recall that the exercise is performed only at a slow pace.

Details about the exercise

The position of the hands in this exercise is inspired by the First Warrior Pose (Virabhadrasana I), and the power load is borrowed from the very difficult and effective Four-Staff Pose (Chaturanga Dandasana). In the studio, during the First Warrior Pose, we sometimes hold a yoga block between the palms, thus forcing the hands to press harder on each other. In Staff Pose, we press the upper arms firmly against the ribs, adding work to the muscles of the shoulders, back, chest, and arms.

In this exercise, the steering wheel plays the role of a yoga block, creating additional resistance for the hands. It may seem strange to you that in wanting to be cured of road rage, we develop strength and endurance and strive to be like a brave warrior. But after all, warriors — whether they are on the road or not — must be able not only to fight, but also to endure various troubles, be it a traffic jam or something else.

For more daily exercises that will help you get rid of pain, forget about stress and bring joy back into your life, you will find in Christine Chen’s book “Yoga in the Middle” (Sinbad, 2018).