Health

Seven Easy Yoga Poses to Reduce Anxiety

The serenity, relaxation and bliss you get after a proper yoga session are not comparable to anything. Beginners often feel an elevation in their mood after a yoga class. One of the main reasons for this mood upliftment is the increase in the level of serotonin in your brain. It is a neurotransmitter that makes you feel good. But people suffering from depression often have this deficiency. A unique and relaxed fitness regime is what makes yoga so blissful.

Yoga takes you to a state of relaxation through breathing and meditation, making yoga one of the best options to get rid of anxiety. Even though there are several yoga poses, some are specifically good when you suffer from depression and anxiety.

Here are seven easy yoga postures to reduce anxiety. This you can include in your practices for getting good mental health. These yoga postures are mostly taught in most of the best yoga school in Rishikesh. While practicing yoga poses to get rid of anxiety, ensure you breathe deeply and consistently. 

  • Hero pose

This is a seated yoga pose that helps you in finding your centre. When you focus on your breath, it assists you in finding ease in the quietness of this pose. 

How to do?

  • Go to a kneeling position and keep your knees together and your feet wider than your hips.
  • Now position the top of your feet flat on the floor
  • Now sit on the floor so that your bottom touches the floor between the feet. Use books or blocks if your bottom part is not touching the floor.
  • Keep your hands now on your thighs.
  • Sit straight to open up your chest and extend your spine
  • Hold on to this yoga pose for about 5 minutes

  • Tree pose

This common standing yoga pose can assist you in focusing inward and calming down your racing thoughts. It is most commonly taught in a 500 hour yoga teacher training in Rishikesh.

How to do?

  • While standing, put your weight on your right-hand side foot and gradually lift the left foot off the ground.
  • Now gently turn your left foot sole towards the interior of your left-hand side leg.
  • Position it on the outside of your left-hand side ankle, thigh or calf
  • Try to avoid putting pressure on your feet on your knee
  • Position your hand comfortably, such as a prayer position in front of your chest or hanging beside your side.
  • Hold on to this position for about 2 minutes
  • Repeat this on the opposite side

  • Triangle pose

This is an energetic pose that helps in easing tension in your back and neck.

How to do?

  • Come to a standing position by keeping your feet wide than your hips
  • Point your left toe in the forward direction with your right toe at a slight angle
  • Lift your arms to extend them out from the shoulders. Your palms must face in a downward direction.
  • Lengthen your torso in the forward direction when you reach forward using the left hand
  • Now centre at your hip joint to bring your right hip back. Now take your left hand towards your leg, block or floor.
  • Lengthen your right arm in the direction of the ceiling
  • Gaze in any of the comfortable direction
  • Hold on to this position for about 1 minute
  • Then repeat this in the opposite direction
  • Fish pose

This backbend yoga pose helps you in getting relieve from chest and back tightness and offers relaxation.

How to do?

  • Sit by keeping your legs in stretched position in front of you.
  • Keep your hand under your buttocks with palms facing down.
  • Compress your elbows and inflate your chest
  • Now lean back into your elbows and forearms, putting pressure on your arms to stay lifted in your chest.
  • If it’s comfortable for you, you might allow your head to hang back towards the floor or rest on a cushion or block.
  • Hold on to this position for about 1 minute.
  • Child’s pose

This is one of the relaxing poses that help ease stress and fatigue.

How to do?

From the kneeling position, go down to your heels.

Now fold in the forward direction, taking your hands out in front of you

Let your torso put weight on your thighs and allow your forehead to rest on the floor

Keeping your arms in extending forward position, or you can rest them beside your body

Hold on to this position for about 5 minutes

  • Seated forward bend position

This pose helps in calming your mind and reducing anxiety. If you feel like your thoughts have dispersed through your practice, take your time to go inward and return to your intention.

How to do?

  • Sit on the edge of any folded blanket or a cushion with legs straight out in your front.
  • You can slightly bend down on your knees
  • Start inhaling to lift up your arms
  • Gently centre at your hips to extend forward, keeping your hands on your body or floor.
  • Stay in this position for about 5 minutes
  • Reclining bound angle yoga pose

This yoga pose offers relaxation and lets you go off anxiety while encouraging a sense of calmness. You can do it more of a heart opener by keeping a cushion or ant block underneath your back.

How to do?

  • Lie down on your back and bring the feet soles together
  • Keep cushions underneath your knees or your hips to get some support
  • Keep one of your hands on your stomach and the other one on your heart, thereby focusing on your breathing
  • Stay in this position for about 10 minutes.

Does yoga work for reducing anxiety?

On comparing the results, researchers found out that yoga decreases feelings of stress, sadness and anxiety. But you must consult a doctor before you start a new yoga program. They will assist you in identifying all possible health risks and recommend required modifications.

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