{"id":2267,"date":"2021-02-24T13:57:47","date_gmt":"2021-02-24T12:57:47","guid":{"rendered":"https:\/\/yogaparaelcambio.com\/?p=2267"},"modified":"2021-02-24T13:57:49","modified_gmt":"2021-02-24T12:57:49","slug":"yoga-ansiedad","status":"publish","type":"post","link":"https:\/\/yogaparaelcambio.com\/en\/yoga-ansiedad","title":{"rendered":"Yoga para calmar la ansiedad"},"content":{"rendered":"<h1 class=\"wp-block-heading\">Yoga para la ansiedad<\/h1>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>La\u00a0<strong>ansiedad<\/strong>\u00a0y el\u00a0<strong>estr\u00e9s<\/strong>\u00a0junto con la depresi\u00f3n son las dolencias del siglo XXI. El Instituto Nacional de Estad\u00edstica (INE) estima que un 40% de la poblaci\u00f3n espa\u00f1ola padece ansiedad y que \u00e9ste porcentaje ha incrementado en los \u00faltimos a\u00f1os notablemente. Se estima tambi\u00e9n que una de cada tres personas en Espa\u00f1a toma o ha tomado alg\u00fan medicamento relacionado con el tratamiento de este problema.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Reconoces alguno de los s\u00edntomas de la ansiedad?<\/h4>\n\n\n\n<p>Todas las sabemos\u00a0lo que es sentir\u00a0<strong>ansiedad<\/strong>: los hormigueos en el est\u00f3mago antes de la primera cita, la tensi\u00f3n que siente cuando no llegas a hacer todo lo que te propones, la forma en que tu coraz\u00f3n late si est\u00e1s en peligro&#8230; La ansiedad incita a actuar. Te hace estudiar m\u00e1s para ese examen y te mantiene alerta cuando est\u00e1s dando un discurso. En general, ayuda a enfrentarse a las situaciones.<br>Podemos distinguir entonces de una ansiedad que nos ayuda a enfrentarnos a situaciones y otra que hace que evitemos enfrentarnos a determinadas situaciones y hace que el\u00a0<strong>miedo<\/strong>\u00a0y la\u00a0<strong>preocupaci\u00f3n<\/strong>\u00a0nos inunde. \u00a0Esto no es cuesti\u00f3n solo de nervios o de mujeres \u00abhist\u00e9ricas\u00bb como en alg\u00fan momento se nos ha tildado, sino que tiene que ver con la estructura biol\u00f3gica y\u00a0nuestra biograf\u00eda.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Los&nbsp;<strong>s\u00edntomas<\/strong>&nbsp;m\u00e1s comunes de la ansiedad generalizada son:<\/p>\n\n\n\n<ul><li><span class=\"has-inline-color has-black-color\">Inquietud o sensaci\u00f3n de estar atrapado o con los nervios de punta.<\/span><\/li><li><span class=\"has-inline-color has-black-color\">F\u00e1cilmente fatigado.<\/span><\/li><li><span class=\"has-inline-color has-black-color\">Dificultad para concentrarse o quedarse con la mente en blanco<\/span><\/li><li><span class=\"has-inline-color has-black-color\">Irritabilidad.<\/span><\/li><li><span class=\"has-inline-color has-black-color\">Tensi\u00f3n muscular.<\/span><\/li><li><span class=\"has-inline-color has-black-color\">Problemas de sue\u00f1o (dificultad para dormirse o para continuar durmiendo, o sue\u00f1o inquieto e insatisfactorio).<\/span><\/li><\/ul>\n\n\n\n<p>En casos de tensi\u00f3n extrema pueden aparecer\u00a0<strong>cr\u00edsis de p\u00e1nico<\/strong>\u00a0en los que es com\u00fan notar palpitaciones\u00a0, dolores en el pecho, mareo o v\u00e9rtigos, problemas estomacales, sofocos o escalofr\u00edos, falta de aire o sensaci\u00f3n de asfixia, temblores, sensacion de falta de control, transpiraci\u00f3n&#8230;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Beneficios del Yoga para el tratamiento de la ansiedad<\/h4>\n\n\n\n<p><span class=\"has-inline-color has-black-color\"><a href=\"http:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/1885506\">Estudios<\/a>\u00a0de diversas universidades como\u00a0<a href=\"http:\/\/www.health.harvard.edu\/mind-and-mood\/yoga-for-anxiety-and-depression\">Harvard<\/a>, Bo<\/span>ston University School of Medicine o la universidad de Utha han investigado acerca de los efectos de la pr\u00e1ctica de\u00a0<strong>Yoga<\/strong>\u00a0sobre los<strong>\u00a0trastornos de ansiedad y estr\u00e9s<\/strong>\u00a0y han encontrado que:<\/p>\n\n\n\n<ul><li>Disminuye el Sistema Nervioso Simpatico (SNS) encargado de estar alerta y preparado para la acci\u00f3n<\/li><li>Aumenta los niveles de Acido Gamma-Aminobut\u00edrico (GABA) ,&nbsp;un neurotrasmisor que&nbsp;ayuda a controlar el miedo&nbsp;y la ansiedad cuando las neuronas se sobreexcitan.<\/li><li>Disminuye la actividad del cortex prefrontal ventromedial implicado en la mediaci\u00f3n de la respuesta ante est\u00edmulos negativos.<\/li><li>Baja la presi\u00f3n sangu\u00ednea<\/li><li>Facilita el dominio&nbsp;del r\u00edtmo cardiaco indicador de una habilidad de respuesta ante el estr\u00e9s<\/li><li>Mejora la capacidad de responder al dolor<\/li><\/ul>\n\n\n\n<p>Como podemos verla pr\u00e1ctica de yoga est\u00e1 ligada profundamente a cambios en nuestro organismo, lo que repercute en nuestra forma de pensar y en nuestro\u00a0bienestar psicol\u00f3gico.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Aprendiendo a calmar los pensamientos<\/h4>\n\n\n\n<p>Los <a href=\"https:\/\/www.iberlibro.com\/Yoga-Sutras-Patanjali-Traduccion-Comentarios-Sri\/21669149940\/bd?cm_mmc=ggl-_-ES_Shopp_TradeStandard-_-product_id=ES9780932040879NEW-_-keyword=&amp;gclid=Cj0KCQiAj9iBBhCJARIsAE9qRtDtNWr92KS1_uHr1A9Id7gHRD8IvqDzBpqriX6BopFXmhl5zU2xR7gaAuVjEALw_wcB\">Yogasutras de Patanjali<\/a>,<span class=\"has-inline-color has-black-color\"> t<\/span>exto de lectura imprescindible para entender las bases filos\u00f3ficas del Yoga, comienza diciendo:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-style-default\"><p>\u201cYoga Chitta Vritti Nirodha\u201d  | <strong>\u201cYoga es el cese de las fluctuaciones de la mente\u201d\u00a0<\/strong><\/p><cite><em>(Yoga Sutras de Pata\u00f1jali)<\/em><\/cite><\/blockquote>\n\n\n\n<p>En este libro define c\u00f3mo a trav\u00e9s de la pr\u00e1ctica de unos valores ( Yamas y Niyamas), unas posturas (asanas), respiraci\u00f3n ( Pranayama),retirada de los sentidos externos (Pratyahara), concentraci\u00f3n ( Dharana), meditaci\u00f3n ( Dhyana) y &nbsp;podemos aprender a acallar la mente y entrar en contacto con el presente.<\/p>\n\n\n\n<p>Lo primero que ayuda a&nbsp;tranquilizar la ansiedad&nbsp;as\u00ed es&nbsp;sentarse un tiempo y dejar que la mente haga lo que quiera\u2026 Hasta que no sepamos qu\u00e9 hace nuestra mente, no podremos controlarla. Suelta las riendas y qu\u00e9date at\u00f3nito con los pensamientos que llegar\u00e1n. Despu\u00e9s, trata de mantener la mente en un punto, por ejemplo, lleva&nbsp;a la mente a sentir ciertas partes del cuerpo con exclusi\u00f3n de otras.<\/p>\n\n\n\n<p>Estos\u00a0dos pasos mencionados atr\u00e1s son Pratyahara y Dharana (concentraci\u00f3n), ambos previos al estado de meditaci\u00f3n (Dhyana). Si bien esto no es magia y como tambi\u00e9n dice en \u00e9ste libro requiere una pr\u00e1ctica disciplinada y continuada en el tiempo. \u00a0Nuestro tes\u00f3n es, a pesar de todo, sentarnos a meditar. Pues lo que s\u00ed sabemos es que, aunque solo lo intentemos, a cambio\u00a0<strong>es seguro que obtenemos calma, serenidad, sosiego y claridad mental.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Una propuesta pr\u00e1ctica<\/h4>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" src=\"https:\/\/player.vimeo.com\/video\/516162648?dnt=1&amp;app_id=122963\" width=\"1220\" height=\"686\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Si quieres disfrutar de una\u00a0<strong>clase de yoga<\/strong>\u00a0 no dudes en explorar mis <a href=\"https:\/\/yogaparaelcambio.com\/en\/hago-yoga-integral\/clases-online\/\"><span class=\"has-inline-color has-black-color\">clases online<\/span><\/a> o algunas de las meditaciones y respiraciones que tengo en mi <a href=\"https:\/\/www.instagram.com\/cristinamadridyoga\/\"><span class=\"has-inline-color has-black-color\">instagram<\/span><\/a>! <\/p>","protected":false},"excerpt":{"rendered":"<p>Yoga para la ansiedad La\u00a0ansiedad\u00a0y el\u00a0estr\u00e9s\u00a0junto con la depresi\u00f3n son las dolencias del siglo XXI. El Instituto Nacional de Estad\u00edstica (INE) estima que un 40% de<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>","protected":false},"author":1,"featured_media":2272,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"pmpro_default_level":"","_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_tribe_ticket_capacity":"0","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false},"categories":[63],"tags":[53,54,203,88,202],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - 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