We live in an age of stress and strain and it’s not a wonder that we become anxious. Some of the symptoms of shortness of breath, palpitation, sleeplessness, etc. are all always bothered and we need to do something to overcome. Anxiety lies in the nerves and working on nerves is the key part of yoga. In fact, all balancing postures work on the nerves system. Breathing is the first exercise in combating stress and anxiety. If you are feeling anxious or stressed, take a few movements to calm your mind with the best of Yoga poses. Before moving further, Get an idea about Yoga Poses for Depression also.
Best Yoga Poses for Anxiety:
Here we are going to share you some of the effective yoga poses which help to relieve anxiety and tone your body.
It’s really beautiful posture as its name suggests, which means bliss.
- Sit in vajrasana, take your hand and place them under soles of the feet.
- Raise your hips and sit down.
- Press both the palms and soles of your feet, Close your eyes and keep the back straight.
- Stay in this position for 20 seconds with normal breathing.
- Remove the palms and come back to normal position.
Benefits: Pressing the palms and soles of foot generates fresh energies and helps in relieving the stress and anxiety.
Nadi Shodhana Pranayama:
Nadis are invisible circuits which are directly related to your nerves system. With Nadi Shodhana, you cleanse your nadis.
- For this, you need to sit in padmasana
- Take the right hand and place the index and middle fingers over the palm
- Keep your thumb on your right nostril, your ring finger on the forehead and inhale from the left nostril and exhale.
- Again inhale and exhale and repeat this for 15 times in the same nostril. After doing on the left, do the same with the right nostril. But here you should take your ring finger on the nostril and thumb on the forehead.
- Clams the mind
- This asana helps to keep the mind in the present state without taking it into the past or future enhances respiratory and circulatory problems.
It is also known as Bitilasana
- Make sure your shoulders are over the wrists and knees are underneath the hips.
- Think of an Indian cow position. The belly should fall down and move your head up towards the sky.
- Next curve the belly in and bring the head down and look in at your navel.
- Inhale when the belly is moved down and exhale when the belly is moved up.
- It creates flexibility to the spine
- Helps to decrease hip pain, arouses organs in the abdomen like the kidneys and adrenal glands
Downward Dog Yoga Pose:
- Come on your hand and knees crawling the toes under.
- Raise your hip upwards, heals should be equal length and pressed to the floor, relaxing the head and neck.
- Now begin to breath. After 1 minute, come back to the child pose and relax. This can be done for 2 sets.
- Relaxes the body and decreases the stress hormones.
- Reduces back pain and stiffness.
- Builds bone density.
Big Toe Pose:
It is also known as Padangusthasana.
- Stand in normal position, keep the foot parallel
- Inhale and bend down with the hands grabbing the toes and lift the head up.
- Exhale and take your head inside towards the knees.
- In this position, breathe for 5 times.
- Inhale and put the hands under the feet, Exhale and push our head towards knees. Breathe for 5 times in this position.
- You can do it for about 4-5 cycles.
- When the spine stretched, the anxiety level decreases. Improves blood circulation and enhances digestion.
- Releases tension and improves body posture.
Headstand (Salamba Sirsasana):
Headstand can help to alleviate anxiety by reversing flow of blood, which forces focus on breathing and body in the present moment.
- Open your hands and make a fist, now put the elbows on the mat or floor.
- Now place the flat part of the head on the floor. Tuck toes under and lift the hips upwards.
- Take knees unto the chest. Bring knees up and align to hips.
- Straighten the legs all the way up. To come out of the pose, follow the same steps in reverse order.
- It helps to overcome fear
- Enhances mental balance
- Enhances your overall prana
Paschimottanasana Yoga Pose (Two-Legged Forward Bend):
This yoga asana is the first one to warm up and distress your muscles in the body.
- Sit in the normal position with legs straight in front.
- From this position, inhale and raise your palms upwards. Both the arms should be straight and aligned
- Raise your head up, exhale and start bending forward slowly and hold the foot with respective hands.
- Exhale to widen your elbows and rest the forehead on your legs.
- Inhale and rise to the normal position.
- Do this for about 10 cycles.
- Stretches hamstring muscles
- Tones up abdominal muscles
- Aids in acidity & digestion
- Makes the back elastic.
Watch the following video to get quick overview on how to deal anxiety with yoga.
The above-listed yoga poses are the best ones to relieve anxiety and stress. Start your mornings with Sun Salutation Sequence which covers most of the poses and is a complete medicine to heal yourself. Practicing these yoga asanas can keep yourself have a positive frame of mind to deal with every move in your life.
Anxiety can actually lead to many side effects and slowly increases the chances of getting chronic related issues. The nervous system gets damaged so much if you feel anxious for simple things.