Everyone feels anxious at some point of their life, and it is quite normal. Although it is our body’s way to keep us safe, it is a different feeling compared to fear. Fear is for immediate danger while anxiety can be for later future also. It is a mixed feeling of uneasiness, worry and nervousness that usually happens in the absence of an immediate threat.
The intensity of anxiety decides the nature of it, as some amount of anxiety is healthy as well as helpful. For example if you are worried about some of your work to be done, you would be more cautious about it and it will help you to get that work done in a decided amount of time.
But at the same time having too much anxiety is unhealthy and not at all helpful. It will interfere in our happiness and wellness of our body and makes our life hard to cope up with. Here “Yoga” helps a lot. It will help you to work through these tensed feelings and gives you new confidence to live your life.
Yoga usually involves deep & focused breathing, trying and practicing different postures ( Asanas) and stilling your mind. It has more benefits that you might have even thought about. It not only helps you to reduce stress and anxiety, it will also help you to lower your BP, reduce insomnia, the increased physical movements during the Yoga practice will improve your flexibility, fitness and your muscle strength.
As the recent studies have found, “Yoga is more beneficial in managing anxiety disorder as compared to other standard stress management treatments. Because when anxiety takes over your mind, it is really difficult to refocus your mind; but yoga can bring magical changes for people who are living with anxiety and depression
Sit down and stretch your legs straight, activate your leg muscles and arches of the feet. Inhale and lift your arms up, press the sit bones while engaging the core and give pressure on the backs of the knees.
Now exhale and lead your heart towards your feet, your belly towards your thighs as you fall forward while maintaining a straight spine. Hold it minimum for a minute.
This posture can not only help to relieve feelings of anxiety and stress, but also deal with the associated symptoms such as tiredness and headaches.
2: UPAVISTHA KONASANA
From Paschimottanasana, open wide legs, press the knees down and activate arches of the feet while engaging the core.
Now inhale while lifting your arms up and exhale as your chest is moving towards your feet and stop as you feel your spine has begun to round. You can also place a pillow beneath your belly for a support.
It activates the core Muscles, strengthens the spinal cord. relaxes and calms the brain.
3: PARSVA UPAVISTHA KONASANA
Take a posture of upavistha konasana, from there lift your arms up and lower your right hand to your inner right leg. Now lift your left arm over the side of your body towards the right toes. But you need to be sure that you are lifting up from the hips and bending at the space at the hip joint but don’t round over the ribcage.
You will come to know that you are in the right pose if you can breathe naturally and easily, though it is true for almost all the Asanas. Hold this pose as long as you can but a minimum for 30 seconds. However the longer you hold the pose, the benefits increase. Once you are done with one side, switch over to another.
It stimulates and tones the muscles and helps to calm and soothe your mind.
4: ADHO MUKHA SVANASANA
Bring your legs together and bend your knees and press it back downwards. Now open the shoulders and chest while engaging the core, reach the heels back and keep the neck in a line with spine. Now reach the hips up and back and breathe here for a minimum of approx 5-6 deep breaths.
It strengthens your bones, improves your body posture and improves blood flow to the brain and thus helps in overcoming the anxiety and depression.
Reach to your one leg back and bring it through your arms while keeping your spine straight and chest open. Keep your shoulder in such a way that you can reach your fingertips to the floor or on the blocks. Make sure that your knee and ankle of your bent leg are in the same line, now reach the heel back and keep the hips square. Try to maintain this pose till you take 5-6 deep breaths.
This pose builds strength for the muscles that support the knee. It elevates the health and wellness of the body, mind, and spirit.
From adho mukha svanasana, walk your feet towards the hands, keep your spine straight and open up your chest, keep your weight over your toes and get relaxed in this pose for approx 5-6 deep breaths. This pose keeps your spine strong and flexible, reduces stress, anxiety, depression, and fatigue. It also calms the mind and soothes the nerves.
7: SUPTA MATSYENDRASANA
Lay down on your back and bent down your knees. Now cross one of your knees over another and make a twist to that side at the hip length. Open your arms to the either side and make sure that your opposite shoulder is on the mat, because it is more important than keeping the knees down. Maintain this pose for at least 30 seconds or as longer as you can while taking the deep breaths and allow your body to fully relax on the floor. Now repeat it on the other side.
It stretches the glutes, chest, and obliques. It is also considered as a heart opener. It is known to be a relaxing pose at the end of a yoga session.
Lay on your back and stretch your legs wide, open up your arms at 45 degree angles on either side of your body and try to relax on the floor. Breathe in and try to meditate for a few moments. Stay for as long as you can and when you are ready to move to one side come up slowly.
This pose calms the mind and reduces your stress. It also reduces headache, fatigue and anxiety and promotes spiritual awakening and awareness of higher consciousness.