All of us feel a bit anxious, when we face a challenging situation like attempting tough exam, job interviews or financial crunch. But when your fears, defeat and worries becomes overwhelming and starts interfering with your daily life in the form of nervousness, fearfulness, low self-esteem, stress and tension you may be suffering from anxiety disorder. Instead of just depending on medication or getting addicted to alcohol and other destructive means, you can overcome this condition and regain control of your life by practicing yoga, which involves controlled breathing techniques, exercise and meditation for healing mind, body and soul and various health issues. Here are five effective yoga poses which will not only rejuvenate and calm down the mind, but will also help to improve your overall health and well-being.
Top 5 Yoga Poses For Anxiety
Instead of popping antidepressant pills, try this yoga poses to stay calm and relaxed especially when you are feeling low.
1. Child Pose (Balasana)
Child pose or shishu asana is an extremely relaxing pose which helps to calm the mind, rejuvenates the body and makes you feel full of energy. This asana is particularly good for anxiety sufferer as easing tension it calms the nervous system and provides emotional and mental relief. Sit on your heels, bring your knees together, keeping your hip on your heels bend forward and touch the floor with your forehead and rest your hands on the floor alongside the body with palms facing up. Exhale as you bend forward and hold this position about a minute. Repeat 3-4 times.
2. Tree Pose (Vrikasana)
Tree pose is very helpful for easing anxiety. This posture is liken to the steady stance of a tree and practicing this balancing pose will help you to achieve both mental and physical steadiness. To perform this asana, you have to stand straight with your feet together and inner thighs and inner ankles touching each other. Now slowly shift your weight to your right leg. Now bend the left knee and place the sole of your left foot on to the inner side of your right thigh. Place your hands on the center of the chest into prayer. Hold your breath 5-10 seconds, inhale and exhale. Repeat on the other side.
3. Extended Puppy Pose (Uttana Shishosana)
The extended puppy pose is the simplest yoga asana for rejuvenating your body and mind. It is an excellent combination of two asana that is downward dog and child pose which will help relax your body and reduce stiffness by stretching your shoulder and spine. Regular practice of this asana will help to tone the back and hip muscles and increase the overall flexibility of your body. To begin, come on all fours (both the hands and legs) and slowly bring your chest downwards towards the floor by sliding your arms in front of you. Keep your feet relaxed down and hip fixed over your knees. Slowly drop your head and your forehead should touch the floor. Hold this pose for 40 seconds to 1 minute while breathing normally. Come to the original position and repeat 3-4 times.
4. Extended Triangle Pose (or Utthita Trikonasana)
This pose is highly beneficial yoga pose for managing stress and involves full-body stretching. Not only this, it helps to improve concentration, flexibility and improves digestion. Regular practice of this yoga pose will increase your confidence, courage and help to overcome anxiety. Stand with your feet 4 to 5 feet apart; raise both the arms above your head. Turn the right foot out up to 90 degrees and align the center of right knee with center of your right ankle. While exhaling, Bend your body to your right side. Now hold the calf of your right leg with right hand and point your left hand and face towards the ceiling. Embrace the position for one minute. Inhale while releasing yourself and return to the same position. Repeat the same on the opposite side.
5. Standing Forward Bend (Uttanasana)
Standing forward bend is another ideal yoga pose to calm your mind and reduce stress. By improving blood circulation throughout the body, it aids in proper functioning of the nervous system. Stand in tadasana with your feet closed and arms on the hips. Raise your hands above your shoulder and head while inhaling. Now bend forward while exhaling. (From hip joint) try to keep your knees straight and touch the floor with both your palms. Hold this pose for 20-30 seconds and breathe normally. Come back slowly lifting your hands and keeping them on your hips. Repeat 4-5 times in the beginning and slowly increase the repetition.