How Yoga Helps in Managing Anxiety?
Yoga, by its nature, is characterized by a slow pace and controlled breathing techniques. This stands in stark contrast to the symptoms and characteristics of anxiety and how our bodies react to it. Yoga, with its focus on controlled breathing and gradual movements, helps alleviate the root causes of anxiety within the mind. It counteracts the hormonal responses in the body, bringing about a sense of calm. Steady and deep breathing in yoga soothes the shortness of breath, rapid heartbeat, and heart palpitations associated with anxiety. Take, for instance, the shavasana pose. It can work wonders in calming anxiety.
Yoga Poses for Anxiety
Several yoga asanas can help in managing anxiety. These poses are beneficial for individuals prone to anxiety, and regular yoga practice can lead to improved anxiety management.
Single Leg Raise
Lie flat on your back with your legs straight. Inhale and raise your right leg as far as you can without bending the knee. Exhale and lower it back to the starting position. Repeat the same with the left leg. In the next cycle, hold your foot with the opposite hand while in the raised position and take a few breaths.
Double Leg Raise Yoga Pose
Similar to the single leg raise, but this time, raise both legs together with straight knees while keeping your buttocks on the floor. Repeat ten times, inhaling while raising and exhaling while lowering your legs.
Cobra Pose
This is one of the simplest yoga poses for anxiety. Lie flat on your stomach with your palms resting beside your shoulders. Keep your feet together and toes pointing away, and gently raise your head and chest off the ground. Inhale while lifting, and exhale as you lower back down.
Child Pose
This yoga posture is effective in reducing stress and anxiety. Start from the shavasana position. Spread your knees fully on the floor and bend forward to touch your belly to your thighs and your forehead to the ground. Stretch your hands fully in front of you.
Sage Twist
Also known as ardha matsyendrasana. Begin as you would in paschimottanasana. Rest your right foot on your left knee, clamping it there, lock it by your left armpit, and support yourself by placing your right palm on the floor on the right side. Bend the left knee so that your left heel touches your hips. Twist your torso as much as possible to the right and breathe 4-5 times. Return to the original position and repeat with the other leg.
Pranayamas for Anxiety
Yoga is incomplete without incorporating breathing techniques. Pranayamas are specific breathing techniques that can be practiced independently of yoga asanas. Here are some pranayamas that can help alleviate anxiety.
Ujjayi (Victorious Breath)
Sit in padmasana, inhale deeply until your lungs are full, and hold your breath for as long as comfortable. Exhale through the left nostril, closing the right one with your right thumb. In the next cycle, exhale through the right nostril, closing the left nostril this time with your right index finger.
Alternate-Nostril Breathing
In this alternate breathing technique, start in a seated position such as sukhasana (some prefer padmasana). Inhale through one nostril and exhale through the other alternatively, using the right thumb and index finger to close the alternate nostrils. Hold your breath in between inhales and exhales as long as comfortable.
Yoga has emerged as a recommended and effective method for addressing anxiety. Yoga for anxiety is gaining popularity due to its proven benefits. Before starting with yoga poses for anxiety, it's advisable to consult with your doctor.