yoga for anxiety relief

Yoga for Anxiety Relief: 9 Poses to Help You Calm Down

Yoga is an effective way to relieve anxiety, but many people don’t know how to get started. Anxiety is a common problem that can harm your life.

In this article, we will discuss the benefits of yoga for anxiety relief and explore nine poses that are perfect for anxiety relief. We’ll also provide tips on how to practice them safely and effectively. So if you’re looking for ways to manage your anxiety, give these poses a try!

Yoga For Anxiety Relief

Image Source: Psycom

Yoga is an effective treatment for anxiety. Some studies have found that yoga can help to reduce anxiety symptoms, including panic attacks, phobias, and social anxiety.

According to recent research, yoga has been shown to help people get relief from generalised anxiety disorder. This is an illness characterized by chronic worry and the nervous system.

Yoga is thought to work by helping to regulate the nervous system, reducing stress levels, and improving coping skills. Regular Yoga practice can also be a great way to promote mindfulness and relaxation. If you’re looking for a natural way to reduce anxiety, yoga may be suitable.

How yoga can help to reduce anxiety

Yoga is a mind-body practice with a long history of being used for relaxation and stress relief. There are many different yoga styles, but they involve moving the body slowly and mindfully while focusing on the breath.

Research has shown that yoga can help to reduce anxiety by improving symptoms such as heart rate, respiration, and blood pressure. Yoga also helps increase GABA levels, a neurotransmitter that plays a role in regulating anxiety. In addition, yoga can help to reduce stress by promoting mindfulness and relaxation.

9 Best Yoga Poses For Anxiety Relief

Yoga is a popular form of exercise that can provide numerous benefits for the body and mind. For many people, yoga is a way to reduce stress and promote relaxation. While many different yoga postures can be helpful for anxiety relief, the following nine poses are particularly effective:

1. Child’s Pose

yoga for anxiety
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The child’s pose helps to calm the nervous system and ease anxiety. It can also help relieve back pain and fatigue.

To Do It: 

  1. Start in a kneeling position with your butt resting on your heels. 
  2. Slowly lower your torso down to rest on your thighs. 
  3. Extend your arms out in front of you and rest your forehead on the ground. 
  4. Remain in this position for 5-10 deep breaths.

2. Camel Pose

Image: Pexels

Camel pose helps to open up the chest and improve breathing. It is also beneficial for stretching the back and neck muscles.

To Do It: 

  1. Start in a kneeling position with your hands on your lower back. 
  2. Slowly lean back and reach your right hand behind you to grab your right ankle. 
  3. Gently pull your leg towards you as you continue to lean back. 
  4. Repeat on the other side.

3. Cat-Cow Pose: 

This pose helps to improve flexibility in the spine and relieve tension in the back and shoulders. Additionally, it can help to massage the internal organs and boost circulation.

To Do It:

  1. Start on all fours with your hands and knees shoulder-width apart.
  2. As you inhale, arch your back and look up towards the ceiling; you exhale, round your back, and tuck your chin towards your chest.
  3. Repeat this sequence for 10-20.

4. Cobra Pose: 

Image: Pexels

The cobra pose helps stretch the front of the body while strengthening the back muscles. It can also help relieve fatigue and improve digestion.

To Do It:

  1. Lie on your stomach with your legs extended behind you. 
  2. Place your hands on the ground next to your shoulders and slowly lift your torso off the ground, keeping your lower body grounded. 
  3. Hold this position for 5-10 breaths before returning to the starting position.

5. Downward-Facing Dog Pose: 

Downward-facing dog is an excellent all-around yoga sequence that can help to reduce stress, improve flexibility, and increase energy levels. Additionally, it can help relieve headaches, neck pain, and back pain.

To Do It: 

  1. Start on all fours with your hands and knees shoulder-width apart. 
  2. Spread your fingers wide and press your palms firmly into the ground. 
  3. As you exhale, lift your knees off the ground and straighten your legs, pressing your heels back towards the wall behind you. 
  4. Keep your head and neck in line with your spine and look towards your navel. 
  5. Hold this position for 5-10 breaths.

6. Legs Up the Wall Pose: 

Image Courtesy: Yoga Journal

This pose helps to improve circulation and reduce stress and anxiety. Additionally, it can help relieve back pain, fatigue, and headaches.

To Do It: 

  1. Start by sitting with your right side against a wall. 
  2. Slowly lie down on your back and swing your legs up the wall so that your hips and lower back are resting against the wall. 
  3. Rest your arms at your sides or place them on your stomach. 
  4. Remain in this position for 5-10 minutes.

7. Corpse Pose: 

The corpse pose is the ultimate relaxing pose and can help to reduce stress, anxiety, and fatigue. Additionally, it can help relieve back pain, headaches, and insomnia.

To Do It: 

  1. Lie on your back with your legs extended and your arms at your sides. 
  2. Close your eyes and focus on relaxing your entire body. 
  3. Let go of any tension you may be holding in your muscles and simply allow yourself to sink into the mat. 
  4. Remain in this position for 5-10 minutes.

8 . Triangle Pose: 

Image: Pexels

The triangle pose helps to improve flexibility and balance while also strengthening the legs, hips, and ankles. Additionally, it can also help with stress reduction.

To Do It: 

  1. Start in a standing position with your feet hip-width apart. 
  2. Step your right foot out to the side and turn your body so that your left heel is aligned with the arch of your right foot. 
  3. Extend your arms out to the sides to parallel with the ground, and then bend your body to the right, resting your right hand on your shin or the floor. 
  4. Hold this position for 5-10 breaths before returning to the starting position and repeating on the other side.

9. Warrior II Pose: 

Image Source: Ekhart Yoga

Warrior II pose is an excellent yoga pose to fight stress and anxiety while improving strength and stamina. Additionally, it can help relieve back pain, neck pain, and headaches.

To Do It: 

  1. Start in a standing position with your feet hip-width apart. 
  2. Step your right foot out to the side and turn your body so that your left heel is aligned with the arch of your right foot. 
  3. Bend your right knee so that it is in line with your ankle, and extend your arms out to the sides to parallel with the ground. 
  4. Hold this position for 5-10 breaths before returning to the starting position and repeating on the other side.

Some other yoga poses like hatha yoga, bridge pose, and butterfly pose, which can also help you release tension and fight your depression.

How much does yoga reduce anxiety?

The results indicate that CBT and yoga can significantly improve the quality of life by reducing anxiety. In addition, 57 percent of Yoginis experienced a meaningful improvement in their symptoms.

How long does yoga take to decrease anxiety?

Yoga is a popular and effective way to decrease anxiety. Studies have shown that yoga can help reduce anxiety levels in both the short- and long-term.

In one study, yoga was more effective than relaxation therapy in reducing anxiety after ten weeks. Another study found that yoga effectively reduced anxiety symptoms in people with generalized anxiety disorder, social anxiety disorder, and panic disorder.

While the exact mechanisms by which yoga decreases anxiety are not fully understood, it is thought to be due to physical activity, breathing exercises, and meditation. Yoga is a safe and accessible form of exercise that can be done anywhere, making it an ideal tool for managing anxiety.

Other benefits of practicing yoga

There are so many benefits of practicing yoga Including:

  • improved flexibility: yoga poses to stretch and lengthen your muscles, improving your flexibility.
  • Improved strength: many yoga poses require you to support your entire body weight. As you get better at yoga, you will develop more power in your arms, legs, and core.
  • Improved balance: yoga requires you to focus on your breath and body position, which can help improve your balance.
  • Improved mental focus: yoga requires you to focus on your breath and body position, which can help improve your mental focus.
  • Improved stress management & anxiety: yoga can help reduce stress and anxiety by promoting relaxation and mindfulness.
  • Reduced depression: yoga can help reduce symptoms of depression by promoting relaxation and mindfulness.
  • Improved mental health: yoga can help to improve your mood and reduce stress and anxiety, which can be effective for your mental health.
  • Improved sleep: yoga can help improve sleep by promoting relaxation and releasing tension and anxiety.
  • Increased energy: yoga can help increase energy levels by improving circulation and promoting relaxation.
  • Improved well-being: yoga can improve overall well-being by promoting peace, releasing tension and anxiety, and improving sleep.

Takeaway

Yoga is an effective treatment option for severe anxiety. If you are struggling with anxiety, we encourage you to try out some of the yoga for anxiety relief mentioned in this article.

Not only can yoga help to relieve your symptoms of anxiety, but it can also improve your physical and mental health overall.

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