More and more people are saying that they feel anxious all the time every day of their lives. Thus, we present 4 yoga poses for anxiety.
Different techniques have also emerged and old disciplines have been disseminated that promote a more serene lifestyle and help to relax mind and body in a simple and effective way.
In this sense, yoga is one of the most popular, because it has benefits such as reducing heart rate and blood pressure and may also help relieve anxiety and depression. (1) Since not everyone can access a class in a particular study or institute, there is always the alternative of practicing yoga in our own home. That’s why today we tell you about 4 yoga poses for anxiety that will undoubtedly help you calm your anxiety and quiet your thoughts. Discover them below.
Breathing is a key aspect of yoga practice. This position is one of the most recognized and is relatively simple to specify. Take advantage of the first hours of the morning to do it and focus on the breathing work:
- Sit with your legs crossed.
- Place the left foot on the right thigh and the right foot on the left thigh. In case you can’t do it, do not worry. Try with one foot or leave both on the ground.
- The column should be aligned and the crown of the head pointing to the sky.
- Place your hands on the knees. At this time you can perform the mudra of your preference.
- Inhale and exhale slowly. Repeat 10 breaths.
Stance of the 4 points
This pose is perfect to renew and balance the energy of the body, as well as to unblock the mind.
The fact of raising both the upper and lower parts of the body and holding the breath there promotes the alignment of both hemispheres and relaxes the mind. The movements of hind legs and arms compromise the center of the body and help us focus, to return to the axis. Therefore, this position is recommended for when you feel stuck in a situation or when you do not find a solution for a particular problem.
- Rest your hands and knees on the mat, as if it were “on four legs”.
- When inhaling, extend your right arm and lift your shoulder. At the same time, stretch the left leg to the height of the hip, no more.
- When exhaling, join the elbow with the knee. Concentrate your breathing on the abdomen.
- Now return to the initial position and repeat the previous step, but with the opposite leg and arm.
Posture of the rite
The 5 Tibetan Rites are a series of positions that, according to the Tibetan belief, function as the source of youth. This particular posture helps to release the negative blockages of the mind and raises the energy. In addition, the fact that the spine curves back generates an opening in the chest that opens the heart space.
- Kneel on the mat with your toes resting.
- Lift your torso and place your hands on your lower back.
- Slowly bring your chin to your chest.
- As you inhale, raise your chin, bring your shoulders back and open your chest. Slowly bring your head back, but not too much. Remember that you should arch the upper back area and not lower it.
- If you want you can take the column further back still and form the pose of the camel.
- Exhale and return to the starting position. Repeat 10 times.
Half sitting twist
Torsional postures are generally recommended to alleviate digestive problems and to detoxify the organism. This posture helps eliminate the negative thoughts that often appear in our minds and promotes a renewal of energy, very necessary for people who suffer from anxiety.
- Start sitting with your legs stretched out.
- Bend the right knee and hide the right foot below the right buttock.
- Now bend the left knee and pass the foot over the right knee. Firmly support the foot and make sure the knee points up.
- Pass the arm and the right elbow over the left knee.
- Inspire and hold the left foot with the right hand. In case you do not reach the foot, you can bend the right hand over the left knee and push it to the right. The left hand is placed behind the left gluteus with the palm well resting on the floor.
- Exhale and gently rotate the trunk and head 90 ° to the left. Stay there until the next exhalation. When it arrives, turn your head further back and look towards that place. Breathe normally for 3 or 4 cycles.
- Relax slowly and repeat with the opposite side.
If you have no experience in yoga, practice these 4 yoga poses for anxiety slowly and take a look at yoga for beginners. If you already know the discipline, take advantage of your knowledge and put it into practice outside the classroom. These postures are perfect for those moments when anxiety arises, but also to energize the body and calm the mind.
We hope that you will be encouraged try these 4 yoga poses for anxiety and that you will experience the yoga benefits very soon.