Do you feel tired with persistent worries over what’s going to happen in the future, how people act towards you or the worst case scenario? This mild chronic anxiety, despite seen as a mild disorder, can be tiring and affect your daily tasks.
Constant anxiety can leave a person feeling fearful, frustrated and downright exhausted. Chronic anxiety can significantly impact the quality of life for those that suffer. Anxiety can make you feel like you’re completely alone, helpless, and panic all the time.
Given the impact anxiety causes, therapies like yoga can help to ease symptoms of anxiety. During yoga session, you are transferring focus and attention to your body and breath.
You can follow these yoga poses to get your anxiety level under control.
Easy Pose (Sukhasana)
Anxiety often attacks your breathing first. We typically breathe in shallow, rapid way, which can further increase anxiety symptoms. This pose will help you to slow down and even out your breath. Simply sit in a comfortable cross leg position (or sit on your knees or in a chair), and start encourage each inhale and exhale to be slightly fuller. Place your hands comfortably either on top of your knees or on your heart centre—whichever you feel soothing.
Cat Pose (Marjaryasana)
This pose provides a gentle massage to the spine and belly organs, while acting as a powerful stress buster. Usually this pose is for exhale, while Cow Pose (Bitilasana) is for inhale. Cat Pose also benefits overall health by stimulating the digestive tract and spinal fluid. Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Place your shins and knees hip-width apart. Begin by moving into Cow Pose: inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Next, move into Cat Pose; as you exhale, draw your belly to your spine and round your back toward the ceiling.
Cow Pose (Bitilasana)
In addition to relieving stress and calming the mind, this pose also massages and stimulates organ in the belly, like the kidneys and adrenal glands, and creates emotional balance. Pair it with Cat Pose; go smoothly as if you’re moving through water.
Bridge Pose (Setu Bandha Sarvangasana)
This pose opens up the space around your heart, which will help to take some of the burden from an overactive mind. Do this pose by lying on your back with your knees bent and feet flat on the floor about hip-width apart. Make sure your feet are parallel and your arms are alongside you with the palms facing the floor. Press down on your palms, raise the pelvis upward, and squeeze your bottom. Hold the pose for 5 to 10 breaths.
Extended Puppy Pose (Uttana Shishosana)
This pose is a cross between Child’s Pose and Downward Facing Dog. It lengthens the spine, calms your mind, and invigorates the body. This pose also relieves symptoms of chronic stress, tension, and insomnia. Just begin on all fours with your shoulders over your wrists and your knees under your hips. Walk your hands a few inches forward as you curl your toes under. Extend your hips high to the sky, and allow your forehead of chin, as well as your chest to rest on the ground (depending on your flexibility). Keep your elbows elevated, relax your neck, and lengthen your spine.
Bow Pose (Dhanurasana)
This empowering pose strengthens the back and opens the chest. It will improve your posture over time, which in turn can improve self-esteem and breathing. Start this pose by lying flat on your stomach with your arms alongside your torso. On an exhalation, bend your knees. Bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart. Reach back with both hands and hold onto your outer ankles. On an inhalation, lift your heels up toward the ceiling, drawing your thighs up and off the mat. Draw your shoulders away from your ears.
Child’s Pose (Balasana)
This pose will ease the mind and evoke a feeling of relaxation. It is a soothing posture that gently stretches the back while calming stress and anxiety. To do this pose, start by sitting on your heels. Bend forward with your arms outstretched and bring your torso to the mat (if your knees are bothersome, open them wide like a letter “V”). If this pose still isn’t comfortable, place a pillow underneath your torso to bring the floor close to you.