5 Effective Yoga Poses for Stress and Anxiety

A lot of moments and instances in life make us stressed, worried, and anxious. The regular occurrence of this pattern over pity things can be hazardous. Treat it with yoga and take a much-needed step to restore your health.

There are times when we start getting worried about things like traveling or just about cooking. We at times become stressed with the thought of balancing personal and professional life.

These little things are enough to cause a ruckus in our lives and hit even harder for those who suffer from anxiety and serious stress issues.

Being anxious and stressed is completely normal, and should be treated in a similar way as any other ailment. This affects our thought pattern and leads to distortion of health and inner peace.

It is okay to get nervous about everything sometimes or excited over small things. It is okay if people call you lazy even when you’re just overwhelmed or become immobile due to certain thoughts.

Anxiety and stress are fine. But what is not okay is the suffering and ignorance of the condition.

In today’s time when our lifestyle is taking a drastic turn, stress and bouts of anxiety are common.  Very often it turns into a serious mental and physical health condition.

Yoga is the natural most way to treat the issue and restore your wellbeing in no time.

Here are the powerful asanas to practice to treat stress and anxiety, and you can also learn its modification and variation for deeper benefits during Yoga Teacher Training in India.

Camel Pose or Ustrasana

Rev up the energy and say goodbye to a gray day. Camel Pose is one super yoga asana that relieves stress and an excellent means to combat anxiety. The pose enhances the flexibility of the spine, stimulates the nervous system, and ensures proper circulation of the blood throughout the body.

 How to Practice:

  • Kneel on the mat, keeping them hip-width apart and place hands on the hips.
  • Your knees and shoulders should be in the same line with soles of the feet facing upward.
  • Breathe in and feel the pull in your abdomen region, and then slowly arch your back.
  • Gently slide your hands to put them over your feet, keeping the arms straight.
  • Keep your neck should be in a neutral position without straining it.
  • Be in this pose for 30-60 seconds, and then release.  

Child’s Pose or Balasana

Take a break and perform this restful restorative pose. Balasana is a therapeutic pose that can be sequenced between your practice series for complete relaxation. The pose is amazing, it releases stress from the neck, shoulder, and upper back region, calms the mind and body, and soothes anxiety.

How to Practice:

  • Kneel on the mat and make sure your big toes are touching each other.
  • Lower your upper body, spread your knees hip-width apart, and sit on your heels comfortably.
  • Inhale and stretch your arms overhead.
  • Exhale and fold your torso forward, folding from the hip joint.
  • Your chest should touch your knees, your thighs should press the abdomen, and the forehead should touch the floor.
  • Your hands should be in front of you, over the head, with palms touching the mat/floor.
  • Stay in the pose for a minute and release.

Cobra Pose or Bhujangasana

Found to be an effective way to treat stress and its symptoms like headache and fatigue, Cobra Pose is a great quick fix for anxiety. The pose opens the heart, strengthens the spine, soothes sciatica, and stimulates organs in the abdomen region.

How to Practice:

  • Lie flat on the mat on your stomach with hands beside the body and legs together.
  • Your big toes should touch each other.
  • Now bring your hands in front of you up to the shoulder level and palms on the floor.
  • Placing your body weight on the hands, gently lift your head and trunk.
  • Your arms should be bent at your elbow when performing the above step.
  • Now you gently arch your neck backward in a way that you replicate cobra.
  • Keep shoulder blades firm, slight raise your neck and press the lower body against the mat.
  • Hold the pose for 30-60 seconds, and then release.

Legs-up the Wall Pose or Viparita Karani

Modern yogis believe that the pose has the power to cure any ailment. The elevating leg above the heart pose allows stress and tension to meltdown. Viparita Karani puts the mind in a meditative state to calm the body and brain and enhance self-awareness.

How to Practice:

  • Lie down on the mat on your back at an open space near the wall.
  • Place your hands beneath your lower back for the support and then raise your legs.
  • Ensure that the back of your legs and hips press against the wall.
  • Your feet should be upward-facing and get comfortable in the position.
  • Your head and back should be resting on the mat.
  • Legs should be at a 90-degree angle.
  • You can also place a folded blanket or bolster underneath hips to support the lower body.
  • Now breathe normally, hold the pose for a minute, and turn to any of the sides to release.

Seated Half Spinal Twist or Ardha Matsyendrasana

Also known as the Half Lord of the Fish Pose and is a great way to stimulates digestive fire, energizes the spine, releases spine tension, and calm the nervous system keeping mind at silences.

How to Practice:

  • Sit straight on the mat with legs stretched out, feet placed together, and hands besides the body.
  • Now bend the left leg in a way that the heel of the left foot lays next to the right hip.
  • Now place the right leg next to the left knee, taking it over the left knee.
  • Now twist your neck, shoulder, and waist towards the right and set the gaze on the right shoulder.
  • Make sure to keep the spine straight, breathe normally, and hold the pose for a while.
  • Release and repeat the steps on the other side.

End the therapeutic session with Corpse pose and relax.

The practice of Diaphragm breathing and bee breath also shows the effective result. Learn the modification and advancement of these poses and pranayama techniques during Yoga Teacher Training in India.

Treat anxiety, relieves stress, and keep mental ails at bay with natural practices. Stress and anxiety is not a forever thing, clear the mind, and manage your way back to become calm and content.

Author Bio

Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He organizes 200 hour yoga teacher training in India. Bipin Baloni conducts Yoga Teacher Training in India in different cities. He loves writing and reading books related to yoga, health, nature and the Himalayas.

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