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Often when our stress levels are high, we succumb to persistent feelings of anxiety, worry, and negative thoughts that take a toll on both our minds and bodies. But worry no more, for there is a holistic solution—yoga. Yes, yoga for anxiety relief has been studied and proven to be an effective tool for mitigating stress and promoting mental well-being. Through mindful movement, breath control, and meditative practices, yoga can help you find balance and tranquility amidst life’s chaos.
In this post, we’ll explore the connection between stress and anxiety, delve into the myriad benefits of stretching, and introduce you to seven essential yoga poses specifically designed to relieve anxiety. You’ll also discover different ways to integrate yoga into your daily routine and learn about the essential gear needed to get started. Join us as we uncover how yoga for anxiety relief can transform your mental health and enhance your overall sense of calm and relaxation.
Stress Awareness Month
April is Stress Awareness Month, a time dedicated to recognizing the impact of stress on our mental and physical health. This month encourages individuals to take proactive steps in managing stress through education and healthy practices. By raising awareness, we can identify stressors, seek effective coping strategies, and prioritize our well-being, fostering a healthier, more balanced life.
Why Use Yoga for Anxiety Relief?
The essence of yoga is an exercise of total body connection and awareness. Recently, many studies have acknowledged yoga as an “alternative therapy” because of the reported positive effects it has when treating mental health.
“Meditation, visualization, and focusing on breathing can help with letting go of worry and fear. The overall practice of yoga can elicit the relaxation response, allowing both the body and mind to gain a sense of calm and ease.“
–Katharina Star, PhD. Counsellor Specialising in Anxiety
In 2011, a study in the International Journal of Yoga found that yoga is therapeutic and can enhance your overall quality of life including anxiety relief.
Benefits of Yoga
- Reduces Anxiety and Stress: Yoga practices like deep breathing and mindfulness help manage stress levels and alleviate feelings of anxiety.
- Enhances Mood: Science has found that yoga can alter your brain chemistry. Regular yoga practice can increase serotonin levels and decrease levels of cortisol, helping improve overall mood.
- Promotes Emotional Stability: Yoga encourages self-awareness and acceptance, fostering emotional resilience and stability.
- Improves Concentration and Focus: Meditation and mindfulness aspects of yoga enhance cognitive functions and mental clarity. It takes a lot of effort to be fully present during a yoga session, so your reward is better overall focus.
- Encourages Mind-Body Connection: Yoga creates a deeper awareness of the body’s sensations, helping cultivate a peaceful and grounded state of mind.
- Boosts Self-Esteem and Confidence: Yoga is a physical exercise that takes time to master. Setting goals like “I want to do a headstand,” and achieving them boosts your confidence and sense of accomplishment.
- Facilitates Relaxation and Restful Sleep: By reducing stress and calming the mind, yoga can improve sleep quality and promote restful sleep.
How to Use Yoga for Anxiety Relief: 7 Calming Poses
So, how do you actually use yoga for anxiety relief? The key lies in selecting the right poses. Yoga offers a diverse array of poses, each targeting different facets of your physical and mental well-being. To effectively lower anxiety, it’s important to choose poses that promote relaxation and inner peace. Below are poses specifically designed to calm the mind, reduce stress, and enhance your overall sense of peace. By incorporating the following seven yoga poses into your routine, you’ll be taking a significant step towards managing anxiety. As you practice, remember to focus on your breathing and cultivate a strong mind-body connection for the best results.
Big Toe Pose (Padangusthasana)
Stand tall on your mat with your feet about six inches apart. Keeping your legs completely straight, exhale and bend forward from your hip, moving your torso and head as one unit. This pose differs from a typical forward fold. Next, Slide your fingers between the big toes and the second toes. Then grip the big toes firmly, wrapping the thumbs around the other two fingers to secure the wrap.
As you breathe throughout this pose, feel the stretch in your back. With every breath outward, release the tension in your body.
Triangle Pose (Trikonasana)
Next is the Triangle Pose. Stand facing the long side of your mat with your feet about a leg distance apart. Turn your right foot out so your toes are pointing to the short edge of the mat and turn your left toes in, about 45 degrees. Make sure you are stable. Then, reach to the right extending your body over your right leg, shifting your hips towards the back of the mat.
Inhale through each movement and exhale as you settle into the pose. Focus on lengthening your spine and open your chest towards the ceiling. This pose helps alleviate the stress carried in your spine.
Garland Pose (Malasana)
Now, we are going to focus on the hips and lower body. The Garland Pose is a deep squat that counteracts tightness in the hips from prolonged sitting. For the Garland Pose, you need to stand with your feet about as far apart as the mat and sink into a deep squat. Fully bend the knees so that you are almost touching the ground. Then place each elbow on the inside of your thighs to widen your hips.
The goal with this stretch is to lose the tension in your groin, hips, and lower back. With each deep breath, try to open your hips wider or sink a bit lower.
Extended Puppy Pose (Uttana Shishosana)
Now it is time to get on the floor. This is a full-body stretch. Come on to all fours, like the Cat-Cow Pose. Then, Drop your forehead to the floor or to a blanket and let your neck relax. Reach your arms forward. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.
Fish Pose (Matsyasana)
Next roll over onto your back for the Fish Pose. The pose is a backbend that involves lifting the chest and shoulders while resting the head on the mat. Lay with your legs stretched out in front of you and place your hands underneath your buttocks with your palms facing down. Squeeze your elbows together and expand your chest. Then lean back onto your forearms and elbows, pressing into your arms to stay lifted in your chest.
Hold this pose for about one minute and take deep, expansive breaths to clear your mind.
Legs on the Wall Pose (Viparita Karani)
Let’s move over to the wall for the Legs on the Wall Pose. This pose is pretty self-explanatory. Lay on your back with your legs on the wall while your hips are bent at 90 degrees.
The benefit of this pose is the inversion. It helps improve circulation throughout the body which helps relieve body aches and give mental clarity.
Lotus Pose (Padmasana)
This classic seated posture is perfect for anxiety relief. Simply sit cross-legged with each foot resting on the opposite thigh. It opens the hips and stretches the legs, enhancing flexibility. Most importantly, Lotus Pose supports deep, focused breathing and energy flow, allowing you to center yourself and calm your mind. Sit tall, close your eyes, and let the peace wash over you.
Get the Most Of a Yoga for Anxiety Relief Routine
To get the most out of your yoga routine, having the right gear can make a significant difference in your overall experience. Equipping yourself with the essentials ensures that you stay comfortable, safe, and focused during your practice. These items are essential for a good yoga session and will help you find inner peace and calm.
Yoga Mat
Essential Oil Diffuser
Yoga Blocks
Abstract Yoga Reflection Journal
Reflect on the relaxing impact of yoga in the 120-page hardcover spiral notebook, where you can save your yoga routines and process your anxiety.
Find Relief During Stress Awareness Month
With Stress Awareness Month upon us, there is no better time to recognize the impact that chronic stress and anxiety can have on our lives. During this month, it’s important to explore effective strategies for managing stress, and yoga stands out as a natural and holistic solution.
By incorporating yoga into your daily routine, you can experience a host of benefits that extend beyond mere physical fitness. Yoga for anxiety relief is a proven approach that combines mindful breathing, physical postures, and meditation to help calm the mind, reduce stress levels, and promote a sense of inner peace. As you integrate the suggested calming poses into your routine, you’ll likely notice a profound transformation in how you handle daily stressors and challenges.
Remember that the journey to mental well-being is ongoing and requires consistent effort and practice. Embracing yoga for anxiety relief can be a significant step towards a healthier, more balanced life. So, unroll your yoga mat, take a deep breath, and begin your path to tranquility and inner harmony.
