Incapable to relax and calm your mind? If you feel like there’s no out, try this stress-busting, mind-clearing yoga training. Say goodbye to anxiety. Zoom on these postures to accomplish when anxiety takes hold of you.
Yoga to battle anxiety
Telework, children to manage at home, household chores, etc. Although our lifestyles have been rocked in contemporary weeks, the cognitive load due to confinement is still present, and for some, it comes with the emotional load.
It consists of taking care of the well-being of one’s home, to the detriment of one’s own.
It is important to discharge the pressure and calm his mind. Yoga, within everyone’s reach, seems to be the solution.
Indeed, the meditation exercises of this practice are escorted by breathing exercises that fight against anxiety and fears by regulating the endocrine system that generates stress hormones.
It also relaxes the muscles of the abdomen which contract in the event of a crisis.
Here are some anti-stress postures, for beginners, as yoga experts.
Yoga exercise n°1: Balasana, to calm your breathing
To perform the Balasana posture, start by sitting on your knees on your mat. Your feet should be parallel to your seat bones, resting on your heels.
Take a deep breath, hold your breath and as you exhale, tilt your chest forward, stretch your arms out in front of you and relax your upper body on your thighs.
Stretch your hands as far out in front of you as possible, flat on your mat, palms down.
This posture is likewise apprehended as the “child’s pose”. It is ideal for relieving tension in the back, shoulders, and chest. In addition to that, it allows for the regulation of the nervous and lymphatic systems, which reduces stress and anxiety.
Yoga exercise N°2: Uttana Shishosana, to calm the mind
In order to perform this exercise, we advise you to start from the posture of the child (Balasana). Bring your pelvis forward until your thighs are vertical.
Arch your back, your arms should always be extended in front of you. Take a few breaths in this position, then return to the Balasana position. Repeat 3 to 4 times.
This posture Uttana Shishosana, known as Puppy Pose, stretches your shoulders and improves the flexibility of your back.
It restores energy and invigorates you deeply. It will soothe your mind in the blink of an eye. Say goodbye to tension and stress!
Yoga exercise N°3: Calming your headaches with Setu Bandha Sarvangasana & Uttanasana
Let’s start with the Setu Bandha Sarvangasana pose, also called the half-bridge pose.
Lie on your back, arms relaxing on either flank of your body. Next, bend your knees and place your feet parallel, spreading them apart so that they are aligned with your hips. Raise your pelvis upwards.
Get your hands jointly and twist your fingers, behind your back. Try to pull your shoulders away from your ears, pull your shoulders together, and pull your upper chest up toward your chin. This will have the action of opening the heart. Then tuck in your stomach and chin, and lengthen your neck.
The next posture is that of the stork, whose real name is “Uttanasana”.
Stand vertical with your legs jointly and your feet similitude. The weight of your body must be well distributed on all the feet. Raise your arms while taking an inhale and stretch your spine.
On the exhale, please tilt your back forward and place your bust on your legs, stretching your stomach towards your knees. Finally, place your fingers on the floor, next to your feet.
These two postures are perfect for calming headaches that occur at a peak of stress. They stretch the spine, hips, back, chest, and abs.
These exercises speed up the blood flow in the brain, which helps to relax and relieve mental fatigue.
Yoga exercise N°4: Eliminate back tension with Marjaryasana
The Marjyasana posture, translated as the cat posture, gives you a gentle massage to the spine and abdominal organs.
To start this exercise, get on all fours, taking good support on your hands and knees. These should be below your hips.
Your wrists, elbows, and shoulders should be aligned and perpendicular to the ground.
Make sure your head is in a “neutral” position, looking down at the floor.
As you exhale, arch your back. Your shoulders and knees should stay in position. Tuck your chin in without forcing too much. Inhaling, arch your back and raise your head, shoulders back.
However, if you have a neck injury or weakness, keep your head in line with your spine throughout the exercise.
Yoga exercise N°5: Janu Sirsasana to relieve mild depression
To begin, sit on the floor so that your legs are stretched out in front of you.
Inhale slowly, bend your right knee and position your heel at the level of your perineum. Let your right foot lightly against your left inner thigh.
Exhale as you twist your torso slightly to the left. For reference, align the navel with the middle of the left thigh. You can stay in this position for a few minutes to lengthen the spine.
When you feel ready, lengthen your arms and torso, in order to take the left foot with your hands.
Your lower abdomen should touch your thighs. Hold this position for 1 to 3 minutes. With inspiration, return to the previous position, then repeat this exercise with the other leg, for the same duration.
If you have a knee injury or weakness, do not flex the injured knee fully and support it with a folded blanket.
This exercise has the benefits of calming the brain, relieving mild depression, but also stimulating the liver and kidneys. Thus it improves digestion.
The Janu Sirsasana posture helps relieve anxiety, mental stress, menstrual pain and menopausal symptoms.
You now have all the keys in hand to manage your anxiety attacks through yoga positions! So, on your mats… get set… go!
Photo: Pexels/Elina Fairytale