Practicing yoga is not just an alternative to get relief from tension but, also a simple way to get relief from symptoms of anxiety. Yoga helps in bringing your body and soul into complete alignment and thus making you able to concentrating on each of your breath. This also helps you to temper stress while also releasing physical stress from the body.
Anxiety is among the most common mental illnesses that are being faced by the people from all over the world today. These following yoga poses are organized into a series which can be done together in this sequence, or individually as per the need, basically helps in reducing anxiety and stress. Focus on each of your breath and let your mind free from any thoughts. Let them flow, let them come and go, do not hold it in the mind and breath parallel along with the yoga poses. . Try to keep your eyes closed so that you can stay calm and concentrate better.
This sequence of Yoga for Stress Relief is primarily designed for the beginners with the exclusion of the headstand. If your practice is highly advanced and you are confident enough you can try out the combination of standing and balancing postures like Eagle pose, half moon pose and tree pose. Try to hold standing posture for 30-60 seconds on every side. These postures can reduce anxiety and stress by forcing you out of your monkey mind to concentrate on the current moment,
Yoga for Stress Relief is a practice not a competition. Begin where you are and continue with care.
Anjali Mudra or Salutation Seal
Doing this pose is an excellent way to stimulate a meditative state of awareness. Mostly, you practice it by keeping your hands in the middle of your heart chakra. It shows the harmony and balance between the left and right side reunited in the center. This balance not only provides physical benefits but also helps you with emotional and mental health and the idea is to make you calm and relaxed so that you can be prepared for the meditation. Start this sequence by performing the pose while being seated in a homely cross-legged posture with your eyes closed.
Sukhasana (Easy Pose)
This yoga is beneficial in keeping you calm and helps in increasing the concentration. Other benefits of this yoga includes strengthens your spine, proper body shape, eliminates anxiety, amplifies the state of serenity, and relieves mental and physical tiredness and exhaustion. Concentrate on each of your breath while you do this posture and sit still with an erect spine for at least 60 seconds.
Marjaryasana or Cat Pose
This pose is good for reducing the belly fat while working as a strong stress buster. This posture is often paired with Cow Posture on the inhale for a mild. Marjaryasana also benefits entire health by promoting the spinal fluid and digestive tract. For the appropriate alignment put wrists directly under the shoulders and knees under the hips.
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Bitilasana or Cow Pose
It’s an easy and gentle way to warm up the spine. This posture is often paired with Cat Pose on the time of exhale, flowing vinyasa. In addition to alleviating stress and keeping the mind relaxed, this posture is also good for the organs inside your stomach like adrenal glands and kidneys and also keeps you emotionally balanced. For the proper alignment put your wrists directly beneath the shoulders and knees beneath the hips.
Uttana Shishosana or Extended Puppy Pose
The posture is more like downward facing dog and child’s pose. It extends the spine and relaxes the mind and revitalizes the body. This posture is also beneficial for those who are suffering from the symptoms of chronic tension, stress and insomnia.
Paschimottanasana or Seated Forward Bend
Seated Forward Bend is good for calming down the distracted mind and helps you remain collected and composed. It is a basic but challenging posture with multiple benefits that includes extending the spine, hamstrings and lower back, relieving the symptoms of PMS and menopause, enhancing digestion, stimulating the function of kidneys, liver, uterus and ovaries and also in reducing fatigue. Put the feet flexed and lower your head towards your knees.
Janu Sirsasana or Head-to-Knee Forward Bend
A forward twist for all levels of students, this pose is also a spinal twist. It relaxes the mind and helps in relieving mild depression, anxiety, headache, fatigue, insomnia and menstrual discomfort. You can practice this pose with both arms reaching for the stretched foot or by bending your torso sideways and stretching the outer arm above your head.
Salamba Sirasana or Supported Headstand
Standing on your head in right alignment relaxes the mind and strengthen the body. This headstand can help in easing anxiety by reversing the blood flow and helps you in concentrating on each of the breath and also the body in the current moment. This posture also provides rest to the heart by preventing it from pumping blood back up from your lower body, as it has to practice when you are standing.
It can be practiced by the support of a wall if you are a fresher or finding it difficult to do. Ensure the weight is resting on your shoulders and forearms rather than on your neck or at your head.
Balasana or Child Pose
It is the best counterbalance posture to supported headstand. Try to sit on the knees, twisting forward your arms ahead or by your side. Relaxing your forehead on the floor in this posture will help in relieving additional anxiety. It’s a restful posture which can be sequenced between more demanding asanas. It can also be done with arms alongside the body rather than above the head.
Savasana or Corpse Pose
It’s a posture of overall relaxation that makes it one of the most demanding asanas.
Lie on your back with your closed eyes, arms by your sides with palms facing up. Let your ankles to fall outer side. Let your body to melt deeper into the yoga mat with every breath. Keep in this pose for a minimum of 5 minutes.
Daily practicing of Yoga for Stress Relief can help you to stay calm and relaxed in your daily life and can also provide you the power to face events as they come without feeling restless.