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Anxiety is the body’s natural response to stress. It can be defined as an overwhelming worry or fear of everyday situations. For some, anxiety can be a constant and debilitating disorder requiring medication. For others, it can be an occasional occurrence that can be managed by holistic practice, which includes yoga.
Thousands of studies have shown that yoga helps reduce anxiety. (1)(2) It does so by reducing the cortisol level in the body. Cortisol is a stress hormone that increases dramatically when you are anxious or afraid. A high cortisol level is a serious threat to health, as it is implicated in the onset and worsening of many illnesses.
These studies have also shown that practicing yoga has a regulating effect on the body’s stress response systems. (3) It decreases the activity of the sympathetic nervous system and elevates that of the parasympathetic nervous system. Yoga relaxes the body and mind, giving them the calm they need and desire.
Yoga Poses for Anxiety and Stress Reduction
Here are some yoga poses that may help reduce stress and anxiety:
1. Hero pose
The hero pose is a seated pose that helps you find your center. By focusing on your breath, you will create calming and soothing effects within your body.
How to do the pose:
- Get into a kneeling position. Your knees should be together, and your feet should be slightly wider than your hips.
- Keep the tops of your feet flat on the floor.
- Place your hands on your thighs.
- Sit up straight to open your chest and lengthen your spine.
- Hold this pose for up to 5 minutes.
2. Tree pose
The tree pose helps you to focus within and truly gives you a mind-body connection.
How to do the pose:
- Stand up straight, and then shift your body weight to your left leg while hyperextending or locking the knee.
- Gradually raise your right foot off the ground.
- Slowly place your right sole on the inner side of your left thigh.
- Join your hands in front of your heart or above your head, or raise both your arms up in the sky in an open receiving manner.
- Stay in this pose for up to 2 minutes.
- Repeat on the other side.
3. Triangle pose
The triangle pose relieves tension in the neck and back, which are the two most common areas to hold stress.
How to do the pose:
- Stand with your feet spread wider than your hips.
- Keep your right foot facing forward and your left foot turned out at a slight angle.
- Stretch out your arms, keeping your palms in front.
- Bring down your left arm as if you are reaching for something on the floor, sticking out your right hip a little while keeping your spine straight. Your right arm will automatically go up straight toward the ceiling, and you can bend your right knee to achieve proper alignment.
- Place your left hand on your leg, your ankle, the floor, or a block.
- Gaze in any direction that you are comfortable with.
- Stay in this pose for up to 1 minute.
- Repeat on the opposite side.
4. Standing forward bend
The standing forward bend relieves tension throughout the body.
How to do the pose:
- Stand with your feet about hip-width apart and your hands on your hips.
- Exhale as you hinge at the hips to fold forward, keeping a slight bend in your knees.
- You can drop your hands to the floor, grab your opposite elbows, clasp your hands behind the back, bring your hands over your head, or rest them on a block.
- Tuck your chin into your chest.
- Release tension in your lower back and hips. Your head and neck should hang heavy toward the floor.
- Hold this pose for up to 1 minute.
5. Fish pose
The fish pose opens up the chest, relieving tension in the lower back and chest cavity.
How to do the pose:
- Sit with your legs stretched out in front of you.
- Place your hands underneath your buttocks with your palms facing down.
- Squeeze your elbows together and expand your chest.
- Lean back onto your forearms and elbows, pressing into your arms to stay lifted in your chest.
- If you are an advanced practitioner, let your head hang back toward the floor.
- Hold this pose for up to 1 minute.
6. Extended puppy pose
The extended puppy pose lengthens the vertebrae, creating tension relief of the spine.
How to do the pose:
- Start on all fours, assuming a tabletop position.
- Move your hands forward a few inches, and drop your hips toward your heels.
- Push into your fingertips without placing your arms on the mat.
- Slowly bring your chin to the floor.
- Stay in this position and breathe deeply to let your chest expand.
- Maintain this pose for up to 2 minutes.
7. Child’s pose
The child’s pose is one of the most relaxing poses in yoga.
How to do the pose:
- From a kneeling position, sink back onto your heels.
- Fold forward, walking your hands out in front of you.
- Allow your torso to fall heavy into your thighs, and rest your forehead on the floor.
- Keep your arms extended forward.
- You may rock your forehead gently from side to side on your mat, giving your third eye a massage.
- Close your eyes and connect with your breath.
- Hold this pose for up to 5 minutes.
8. Head to knee forward bend
The head to knee forward bend calms the brain.
How to do the pose:
- Sit with your right leg extended.
- Press the sole of your left foot into your right thigh.
- Inhale as you extend your arms overhead.
- Exhale as you hinge at the hips, lengthening your spine to fold forward.
- Try reaching for your toes, or if not attainable, rest your hands on any part of your leg.
- Hold this pose for up to 5 minutes.
- Repeat on the opposite side.
9. Seated forward fold
The seated forward fold also calms the mind and may help with depression.
How to do the pose:
- Sit on your mat with your legs joined and extended straight in front, with or without a slight bend in your knee according to your comfort.
- Breathe in as you lift up your arms.
- Breathe out as you slowly lock your hips to bend forward, placing your hands anywhere on your body or the floor.
- Stay in this pose for up to 5 minutes, focusing on your breath as you fold deeper and deeper.
10. Legs-up-on-the-wall pose
The legs-up-on-the-wall pose creates deep relaxation for the body, mind, and spirit.
How to do the pose:
- Start in a seated position with your right side touching a wall.
- Lie down on your back as you gradually bring your legs up along the wall.
- Push your hips as close to the wall as is comfortable for you.
- Relax and let your body melt into the mat.
- Take deep breaths while staying in this position, focusing on the rise and fall of your chest with each inhalation and exhale.
- Maintain this pose for up to 10 minutes.
Other Yoga Poses for Relaxation
Perhaps the most restorative pose for anxiety and relaxation is savasana, wherein you simply have to lie on your back with your hands beside your body, close your eyes, and take deep breaths.
A few others are the bridge, bow, cat-cow, camel, half-moon, and bound angle poses. These poses and all of the poses discussed above can be practiced in a sequence or individually.
Final Word
When you feel anxious, take a few minutes to close your eyes, connect with your breath, and choose one of the poses in this article to calm your body, mind, and spirit. You can practice these poses whenever you desire, as many times in a day you feel necessary.
While yoga is an amazing stress reliever, it should be said if you ever feel out of control, completely panicked, or scared, a physician should be consulted. These yoga exercises are mere recommendations that should never come before a doctor’s advice.
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