7 Easy Yoga Poses To Reduce Anxiety
What is Anxiety?
The feeling of worry or fear of something in the mind which renders the state of severe or mild uneasiness is termed as Anxiety. It is nowadays a very common problem affecting 30% of adults in our human society. This disorder is accompanied by tensions and worrying thoughts, increase in the blood pressure of the body, etc.
It is often seen during important work as a job interview or during the time of examination which associates with muscles tension and behavior of avoidance.
Yoga for Anxiety
Yoga is regarded as the physical practices to attain the state of serenity in mind, body, and soul. As the problem of Anxiety is linked up with mental disturbance, so Yoga & meditation is one of the optimum ways to fight with the problem of anxiety.
Yoga for anxiety can be done according to the level of anxiety disorder or the availability of time. The art of Yoga helps in eradicating the negative thoughts from the mind and increases the positive energy and level of serotonin inside our body.
This can create a sense of calmness in the mind that helps to overcome the stress which is a major cause of Anxiety.
Some of the effective Yoga poses for Anxiety are listed below.
Vrikasana or Tree Pose
Vriksana is the pose which requires steady concentration and grounding of the body.
This is a very effective pose in eradicating the problem of anxiety as during this pose the person starts focusing on itself rather than the stress and tension which arises anxiety inside our body.
Steps to do Tree Pose –
- Stand in Tadasana.
- Shift your body weight to one foot and grab your another foot and adjust the sole to the other leg inner thighs closer to your groin area.
- Maintaining the balance raise your arms up and join your palms. Try to focus on one point.
2.Paschimottanasana Seated Forward Bend
This pose helps in reducing the problem of anxiety by energizing our body to the utmost level.
This is a very effective pose of Yoga which renders the sense of refreshing to the body and mind. The person suffering from heart problems, neck problems, and blood pressure should avoid this.
Steps to do this yoga pose –
- Sit on your sitting bones keeping your legs straight and feet together.
- Inhale and raise your arms up and keeping your spine straight and sternum lifted up.
- While you exhale, bend forward and try to grab your big toes while keeping your spine straight and shoulders relax.
3. SalambaSarvangasana or Shoulderstand
SalambaSarvangasana helps in diffusing vitality into body and mind and thus providing an effective solution to the problems of anxiety.
This pose helps in quieting the nervous system, balancing the emotions and rejuvenates & energizing the brain.
Steps to do this Asana –
- Lie down with your back down.
- Then bend your knees and set your feet against the floor with your heels close to the sitting bones.
- From here raise your knees up towards your forehead and try to transfer your body weight on the shoulders.
- Now bend your elbows and try to rest your palms closer to back of your torso.
- Slowly straighten your legs and try to throw your legs up towards to ceiling.
4. Shavasana or Corpse Pose
Shavasana is known as the closure of Yoga practice by relaxing down your body with your back touching ground. This very comfortable yoga pose helps in relaxation and calming down of your mind.
This helps in removing the negative thoughts and stress which in turns beneficial for removing anxiety.
Steps to do this Asana –
- Lie down with your back down such that the body is placed in the neutral position.
- Make sure legs are evenly angled relative to your midline and that the feet turn out equally.
- Relax your hands and palms should be facing up along with shoulders closer to the ground.
- Relax your back and back of the skull on the ground and close your eyes.
- Try to focus on your breathing.
5. Marjayasana or Cat Pose
Marjayasana helps in reducing anxiety by activating the positive energy source inside our body and decreasing the stress level with the movement of your body along with your breath.
This pose allows a gentle stretch to your body which is helpful in releasing the tension from the spines by opening your upper back and chest.
Steps to do this Asana –
- Set your body in a tabletop position.
- Make sure your knees are in line with your hips and your wrists, elbows, and shoulders are in line.
- Neck in the neutral position. As you exhale, round your spine towards the ceiling making sure you don’t disturb your knees and shoulders.
- Release your head towards the floor but don’t force your chin to your chest.
6. Balasana or Child’s Pose
Balasana is also defined as the child’s resting pose just like a fetal position is the best pose for relaxation and resting. This pose calms down the nervous system of the body and helps in releasing tensions in your neck, shoulders, & back and thus effective in getting rid of anxiety.
This pose is the best medium for grounding yourself with stimulating your breath.
Steps to do this Asana –
- Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
- Exhale and lay your torso down between thighs.
- Take your arms front and lay them on the floor such that palm facing down and relaxed.
7. ViparitaKarani or Legs-up-the-Wall Pose
This pose helps in rerouting the circulation of our brain so that our mind can get relaxation. Thus helps in fighting against anxiety. You’ll learn this on your 200 Hour yoga teacher training in Rishikesh
Steps to do this Asana –
- Sit next to the wall 5 to 6 inches away.
- With a smooth movement, swing your legs up onto the wall and your shoulders and back on the floor.
- Lift and release the base of your skull away from the back of your neck and soften your throat and relax.
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