Practicing yoga should not be fancy. This discipline helps to deal with many of the situations we face every day. One of them is anxiety.
Why it’s beneficial.
Many people turn to yoga when feelings of anxiety start to creep in or during times of stress. You may find that focusing on both your breath and your ability to be present in each pose can help quiet negative mental chatter and boost your overall mood.
It’s all about meeting yourself where you are. Practicing one or two postures for just a few minutes a day can have a major impact, if you’re open to the practice.
To get the most out of your session, take note of the sensations that move throughout your body as you come into each pose. Allow yourself to feel and experience whatever emotions arise.
If you feel your thoughts start to scatter, gently bring your mind back to the mat and continue your practice.
Read on to learn how to do some of our favorite anxiety-busting postures.
1.Hero pose
This seated posture can help you find your center. Focusing on your breath may help you find ease in the stillness of this pose.
To do this:
Get into a kneeling position. Your knees should be together, and your feet should be slightly wider than your hips.
Keep the tops of your feet flat on the floor.
Sit back so that your bottom reaches the floor in between your feet. If your bottom does not reach the floor, use a block or a book.
Place your hands on your thighs.
Sit up straight to open your chest and lengthen your spine.
Hold this pose for up to 5 minutes.
2.Tree pose
This classic standing pose may help you focus inward, quieting racing thoughts.
To do this:
From standing, bear your weight with your right foot and slowly lift your left foot off the ground.
Slowly turn the sole of your left foot toward the inside of your left leg.
Place it on the outside of your left ankle, calf, or thigh.
Avoid pressing your foot into your knee.
Bring your hands into any comfortable position. This could be in prayer position in front of your heart or hanging alongside your sides.
Hold this pose for up to 2 minutes.
Repeat on the opposite side.
3. Triangle pose
This energizing pose can help ease tension in your neck and back.
To do this:
Come into a standing position with your feet wider than your hips.
Face your left toes forward and your right toes in at a slight angle.
Lift your arms to extend out from your shoulders. Your palms should face down.
Extend your torso forward as you reach forward with your left hand.
Hinge at your hip joint to bring your right hip back. Take your left hand to your leg, the floor, or a block.
Extend your right arm up toward the ceiling.
Gaze in any comfortable direction.
Hold this pose for up to 1 minute.
Then do the opposite side.
4.Standing Forward Bend
This resting standing pose may help relax your mind while releasing tension in your body.
To do this:
Stand with your feet about hip-width apart and your hands on your hips.
Exhale as you hinge at the hips to fold forward, keeping a slight bend in your knees.
Drop your hands to the floor or rest them on a block.
Tuck your chin into your chest.
Release tension in your lower back and hips. Your head and neck should hang heavy toward the floor.
Hold this pose for up to one minute.
5. Fish pose
This backbend can help relieve tightness in your chest and back.
To do this:
Sit with your legs stretched out in front of you.
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 raised in your chest.
If it’s comfortable, you may let your head hang back toward the floor or rest it on a block or cushion.
Hold this pose for up to one minute.
6. Extended Puppy pose
This heart-opening pose stretches and lengthens the spine to relieve tension.
To do this:
Come into a tabletop position.
Extend your hands forward a few inches and sink your buttocks down toward your heels.
Press into your hands and engage your arms muscles, keeping your elbows raised.
Gently rest your forehead on the floor.
Allow your chest to open and soften during this pose.
Hold this pose for up to two minutes.
7. Child’s pose
This relaxing pose may help ease stress and fatigue.
To do this:
From a kneeling position, sink back onto your heels.
Fold forward, walking your hands out in front of you.
Allow your torso to fall heavy into your thighs, and rest your forehead on the floor.
Keep your arms extended forward or rest them alongside your body.
Hold this pose for up to five minutes
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