Updated: Aug 9, 2020
Anxiety is never pleasant, whether you suffer frequently or now and again when a certain situation arises. The mental and physical effects of anxiety can reduce our quality of life and really get in the way of day to day activities. Although there is no real way to cure anxiety, there are some things that can help ease symptoms. Breathing exercises, progressive muscle relaxation and visualization can help you feel more calm, peaceful and in control. Yoga includes all three of these relaxation techniques and therefore is a great exercise for people who suffer from anxiety. As well as this, yoga has been known to ease stress, reduce feelings of nervousness and enhance mindfulness.
There are many uncomfortable symptoms that annoyingly accompany the already distressing mental symptoms. Feelings of tension, tightness and pain sensitivity are all common in anxiety sufferers.
Meditation, visualization and focusing on breathing helps with letting go of worry and fear, which should help with those negative thinking patterns and frequent worries. Yoga can also combat issues with loneliness and isolation as it is a great way of meeting new people and progressing towards mental well being.
Asanas can really help relieve these pains as they work to stretch, lengthen and balance muscles. These postures assist in releasing built-up muscle tension and stiffness.
We've assembled 4 yoga represents that will help reestablish harmony, and you can do day by day to expand care, or practice in snapshots of uneasiness to diminish pressure and help reestablish your serenity.
1. Child’s Pose / Balasana
Child’s pose is a resting pose in yoga. It is often used to relax and regroup either at the end of class as part of a cool down, or as a resting position between more difficult poses in a class. It can likewise be an extraordinary method to ease nervousness manifestations just as delivering pressure in your back, neck and shoulders.
During the posture you should concentrate on your breathing, which will quiet your sensory system and help facilitate any tension you might be feeling.
To execute the posture, start on your hands and knees. Lower your chest down towards your thighs and your forehead towards the floor. Then either let your arms fall down by your sides with your hands next to your feet, or lengthen your hands out in front and put them underneath your forehead. Inhale profoundly and as you breathe out sink the glutes down towards your heels.
Remain here for anyway long feels great to you and be aware of your breathing essentially taking the second to unwind.
At the point when you're done gradually utilize your hands to stroll back to an upstanding position.
2. Tree Pose / Vriksasana
Tree present is an incredible posture for facilitating uneasiness, a posture of parity it assists with empowering fixation, center and mindfulness and advances putting consideration on yourself instead of on your tension. The great thing about this pose is that it can be practiced nearly anywhere as it’s quite subtle, which means even if your anxiety trigger is crowds, or stress at office you can do this pose and restore balance.
For this pose stand tall with your feet hips width apart and shifting all your weight onto your right leg. Bend your left knee and put the sole of your left foot into your inner right thigh or just below your knee with toes pointing towards the floor. Don't place your foot on your knee, as this could cause injury.
Centre your pelvis directly over your right foot and press your left foot into your right leg while resisting with your right leg at the same time. At last bring your hands up to before your heart in pranam position and hold for 2-3 breaths, or anyway long feels good, before exchanging legs.
3. Warrior 3
Warrior 3 is a posture of solidarity and will challenge you, not only improving co-ordination, balance and posture, yet additionally help tension as it improves assimilation and gut wellbeing, which is known to have a direct link to anxiety. It is also another pose that forces you to focus on your physical self and redirects your thinking away from anxiety.
Start with your feet hips width apart and then turn to your left and make your stance wider so your feet are 3-4 foot apart. Turn your right foot 90 degrees so that your toes are pointing to the front of the mat and shift your left foot about 45 degrees so that it is angled towards the left side of your mat. Then align your pelvis with your right foot and bend your right knee.
Raise your arms up over your head and push your weight on your right foot to lift your left leg up as you lower forward until your body is parallel to the ground. Your arms will now be reaching forward and you will be pushing out through the heel of your left foot. Straighten up your right leg and hold for 2-3 breaths before lowering your leg back to the floor. Repeat on the other side.
4. Legs up the wall
This pose relieves back pain as well as easing anxiety symptoms and can help improve circulation. This posture is best done in some place tranquil and quiet where you possess energy for reflection.
In the event that you have any pain in your spine while doing this posture, at that point utilize a cushion or cover in under your back.
To begin, sit close to a wall onto your back, bringing your knees into your chest. Straighten your legs and place them onto the wall while shuffling your bum closer to the wall. Allow your heels to rest on the wall. Extend your arms over your head for an added stretch. If you don’t have a wall you can do this by simply lifting your legs up in the air at a ninety-degree angle to your body and flex your toes to feel the stretch.
These 4 poses are useful to try if you’re feeling anxious, and can be added daily. The most important thing is that you use these to take some time to breathe, reflect and relax. Doing yoga, breathing or meditation for 20 minutes daily can altogether lessen sentiments of tension, so in the event that you consistently feel focused or on edge, at that point this is the ideal opportunity to begin setting aside some effort for yourself to guarantee your future well-being and satisfaction.
The overall practice of yoga encourages the relaxation response which allows both the body and mind to be at ease. If you feel these classes would benefit you, or just want to come along, see when we have classes available on our class timetable