Yoga has been practiced for many centuries. But in the last several years, it has attained a really international height of recognition. Yoga has definitely become popular, and for good reasons!
According to the Anxiety and Depression Association of America (ADAA), about 3.1% of the total population of the United States is affected by Generalized Anxiety Disorder (GAD). So can practicing yoga be beneficial for your anxiety? Absolutely! Let’s take a look at the yoga poses that can help with anxiety and panic attacks. But before that let’s understand how it works.
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Yoga For Anxiety: How Are They Related?
What is Anxiety?
A sensation of worry, uncertainty, and unease is known as anxiety. You could have anxiety, for instance, when confronted with a challenging challenge at work, before taking a test, or before making a crucial decision.
Signs of Anxiety
- Chest discomfort or tightness
- Fear of something bad happening
- Trembling and shivering
- Lightheadedness or fainting
- Shortness of breath
- Racing heart
- Numbness
- Perspiration
- Nausea
How Does Yoga Help?
- Yoga can help you manage your anxiety and prevent panic attacks. However, you shouldn’t push it. Spend some time calming down before starting a regimen.
- There have been numerous research to understand how practicing yoga helps relieve anxiety and panic attacks. According to a study in 2016, it was concluded that Hatha yoga reduced anxiety. Another study stated that practicing yoga significantly reduces signs of depression.
- Try to inhale slowly and deeply so that your tummy fills (not just your chest). Exhale via your mouth after taking a breath through your nose. Try inhaling through your alternate nostrils as well. until you feel relief, concentrate on your breathing.
8 Best Yoga for Anxiety
Simple yoga poses might also be helpful. Choose one that relaxes you while promoting circulation. Some of the popular yoga for anxiety are stated below:
- Bound Angle Pose
- Bridge Pose
- Channel-Cleaning Breath
- Extended Puppy Pose
- Hero Pose
- Legs-Up-the-Wall Pose
- Seated Forward Bend
- Tree Pose
Now we’ll walk you through how to perform these yoga poses for anxiety.
1. Bound Angle Pose
The Bound Angle Pose can help with any form of minor anxiety or panic attack. This position promotes easy sleep by calming the mind. By performing this yoga asana, the neurological system’s tension is decreased.
Step-by-Step Bound Angle Yoga Pose for Anxiety
- Sit on a mat with your legs outstretched.
- As you unite the bottoms of your feet, let out a breath.
- Draw them in close to your pelvis with your knees bent sideways.
- As you inhale deeply, keep your heels pressed together.
2. Bridge Pose
The Bridge pose rejuvenates the body and activates the neurological and endocrine systems. Thus, it is good yoga for anxiety.
Step-by-Step Bridge Yoga Pose for Anxiety
- While lying on your back, bend both knees, keeping your feet hip-width apart. With the palms downward, slid the arms on the side of your body. The heels should be softly touched with the fingertips.
- Plant your feet firmly on the ground and exhale as you lift your hips and twist your spine off the ground. To maintain the knees at hip distance apart, gently press them together.
- Squeeze the shoulders and arms together to elevate the chest. To raise the hips higher, engage the legs, buttocks, and Mula bandha.
- Take 4–8 breaths and hold them.
- To let go, exhale and lower your spine to the ground slowly.
3. Channel-Cleaning Breath
The Channel-Cleaning Breath decreases heart rate, tension, and anxiety.
Step-by-Step Channel-Cleaning Breath for Anxiety
- Use your right thumb to seal your right nostril while seated in a chair or sitting on the floor with your legs crossed.
- Inhale through your left nostril.
- Next, let go of your right nostril and close your left one using your ring finger.
- Now exhale through your right nostril. Switch and continue in this manner for a few breaths.
4. Extended Puppy Pose
The Extended Puppy Pose energizes the body while calming the mind, thus relieving your anxiety.
Step-by-Step Extended Puppy Yoga Pose for Anxiety
- Become seated at a table.
- Put your hands a few inches in front of you, then tuck your buttocks in close to your heels.
- Keep your elbows up while you press into your palms and flex your arms.
- Place your forehead gently on the ground.
- During this position, allow your chest to relax and open.
- Hold this position for two minutes at most.
5. Hero Pose
You can locate your center by sitting in the Hero Pose. You could find comfort in the silence of this position by concentrating on your breathing.
Step-by-Step Bound Hero Yoga Pose for Anxiety
- Don’t stand up; instead, bend down. Your feet should be slightly broader than your hips and your knees should be together.
- Keep your feet flat on the ground at all times.
- Retain your seat such that the floor is directly beneath your feet. Use a block or a book if your bottom doesn’t reach the floor.
- your thighs with your hands there.
- To widen your chest and extend your spine, sit up straight.
- For up to 5 minutes, maintain this posture.
6. Legs-Up-the-Wall Pose
Your mind and body may completely unwind in this Legs-Up-the-Wall Pose. Remember that if you have tight hamstrings, you might want more support beneath your pelvis and hips.
Step-by-Step Legs-Up-the-Wall Yoga Pose for Anxiety
- Put your right side up against a wall while you sit.
- Raise your legs up along the wall and then relax.
- As near to the wall as your buttocks will comfortably let it. This might be inches from the wall or right up against it.
- In your neck, back, and chest, unwind and soften. Let your body sink into the ground.
- For up to ten minutes, maintain this position.
7. Seated Forward Bend
The Seated Forward Bend may help with some anxiety issues by soothing the mind.
Step-by-Step Seated Forward Bend Yoga Pose for Anxiety
- Your legs should be extended straight in front of you while you sit on the edge of a spread blanket or pillow.
- Your knees might remain slightly bent.
- As you raise your arms, inhale.
- Keeping your hands wherever on your body or the floor, slowly stretch forward from your hips.
- Hold this position for up to five minutes.
8. Tree Pose
The Tree Pose is a fantastic yoga pose for anxiety, balance, and strength.
Step-by-Step Triangle Yoga Pose for Anxiety
- Standing up, put your weight on your right foot while lifting your left foot slowly off the floor.
- Turn your left foot slowly toward the inner of your left leg.
- Put it on your left thigh, calf, or ankle’s exterior.
- Keep your foot from contacting your knee.
- Put your hands in a posture that is convenient for you. This might be hanging at your sides or in the pose of prayer in front of your heart.
- For up to two minutes, maintain this position.
- On the other side, repeat.
Note: If your balance is off, position your right toe on the floor. That still favors the left and improves balance by shifting more weight there (without worrying about falling on your face). For at least 30 seconds, stay in the position and then repeat on the other side.
Closing Thoughts
Even while current evidence suggests that practicing yoga might help with anxiety relief, it might not be right for everyone. Always consult a trained yoga professional before beginning a new yoga or workout regimen. They can assist you in identifying any potential dangers and advising the necessary adjustments.
Remember that doing yoga might occasionally cause unwanted sensations and emotions to arise. Make sure the environment where you practice seems secure and at ease. This can entail practicing yoga at home or enrolling in a class designed especially for reducing stress or promoting emotional recovery.
Incorporating this pose into your practice can lead to significant improvements in overall well-being. For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training program. Rishikul Yogshala, a leading Yoga school in Rishikesh, offers comprehensive courses like the 100 Hour Yoga Teacher Training In India, 200 Hour Yoga Teacher Training In India, 300 Hour Yoga Teacher Training In India, and 500 Hour Yoga Teacher Training India. These programs are designed to help you master your practice and share the transformative power of yoga with others.