Effective Yoga Poses To Cure Anxiety
Anxiety disorders are like a feeling of worry, nervousness, or unease about something with an uncertain outcome, or even strong desire or concern to do something or for something to happen.
These emotions further affect how we behave, and if prolonged, they can affect you physically as well. Anxiety is unsettling, and while a mild bout may not have serious repercussions, severe anxiety can have a major impact on our everyday lives.
How yoga helps for Anxiety disorder
Practicing yoga is not only an effective stress reliever but also a way to ease symptoms of anxiety. By transferring focus and attention to the body and breath, yoga can help to temper anxiety while also releasing physical tension. Meditation can be an excellent technique to relax a distracted mind,
Symptoms of anxiety disorder
- Feel unusually panicky, scared and uneasy.
- Tend to get uncontrolled, obsessive thoughts of past traumatic experiences.
- Wake up from frequent nightmares.
- Tend to repeatedly wash your hands.
- Having problems sleeping.
- Frequent palpitations.
Some yoga poses to get relief from an Anxiety disorder.
1. Balasana: The Balasana is a restorative, calming pose that relaxes and rejuvenates the body. The stretch in the back relaxes the spinal column. It soothes the muscles, thereby helping to alleviate pain, especially in back, neck, and shoulders. The knees are also stretched and relaxed, and therefore, the tendons, muscles, as well as joints are healed and made ready for functioning. The pose resembles a fetal position and is said to provide physical, mental, and emotional solace to the being. This pose truly promotes positive feelings, transporting you back to your childhood days and stripping you of ill feelings and arrogance.
Steps to follow:
- To start the asana first sit on knees with buttocks touching on your heels.
- Place your hand on thighs and palms down. Maintain the position of thighs as shown in the above image.
- While exhaling slowly bring your chest between your knees and swinging hands forward as shown in the above image.
- Breathe gently and hold the posture for 2 to 3 minutes.
- After this inhale slowly and return to starting position. Repeat this asana for 5 to 10 times.
2. Vrikshasana: This pose leaves you in a state of rejuvenation. It stretches the legs, back and arms, and invigorates you. It brings balance and equilibrium to your mind. It helps improve concentration. This posture has been found to relieve some cases of sciatica. It makes the legs strong, improves balance, and opens the hips. Helps those who are suffering from sciatica.
Steps to follow:
- Stand erect. Keep the feet together.
- Fold the right leg and placed it at the top of left thighs with the toes of right leg should pointed downwards.
- The right leg should perpendicular to the left leg.
- Extend your arms above your head.
- Inhale and try to make Namaskar mudra with your palms.
- Balance the pose as long as you can because balancing is utmost important in Tree pose.
- Try to make your spine straight and feel the stretching from toes to fingers.
- With deep exhale bring your arms and leg down.Repeat the same with left leg. It completes one round.
- Repeat it for 4 to 6 times
3. Virabhadrasana: This pose strengthens the ankles, legs, whole back side of the body as well as the shoulders. Warrior III Pose tones the abdomen and betters balance and posture. The hamstrings and outer thighs also get stretched on performing this pose and the chest, lungs, and shoulders get expanded too. This pose stimulates the abdominal organs and improves digestion. stabilizes the body and brings noticeable improvement in memory, concentration, coordination and core awareness. Practicing this pose quietens the mind, calms down the nervous system and reduces stress and anxiety.
Steps to follow:
- Stand straight with your legs by keeping distance 3-4 feet between each other.
- Inhale and raise the both hands parallel to ground and turn your head to the right.
- While exhaling slowly turn your right foot at 90 degrees to the right.
- Slowly bend your right knee. Keep in mind that right thigh should be parallel to the ground. Stay in this position for some time. Breathe deeply for 4 times.
- After this come to your original standing position breathe normally. And perform the same steps for left leg by turning head to left.
- Repeat this cycle for 4-5 times.
4. Sirsasana: It reverses the blood flow in your body, causing you to focus more attention on your breath, rather than your anxiety or discomfort. By focusing your awareness on your body’s place in space, you begin to evoke calmness and contentment. When we increase and stimulate blood flow to our head, one main benefit is the detoxification of our adrenals, which is known to contribute to a decrease in depression as well.
Follow the image instruction for sirsasana:
5. Viparita Karani: Viparita Karani is popularly known as Upside-Down Seal posture. This pose relieves Anxiety, High, and low blood pressure.
Steps to follow:
- Lie straight on your back, join both the legs and lift them up keeping straight and raising your back with the support of hands.
- With both feet and legs touching, do not raise them straight pointing to the roof but slightly lowered.
- In this your legs should be there, at an angle of 45 degrees, as in the position of ardha-sarvangasana.
- Then perform jalandhara bandha and concentrate your sight, at the thumbs of feet.
- Breathe normally.
(Take necessary precaution while you do all the above asanas, as it will be different for beginners and experienced, they may be harmful to your body if you don’t take necessary precautions.)