Practicing yoga is not only an accurate stress reliever but also somehow it is helpful to reduce the symptoms of anxiety and stress. Anxiety occurs when your reaction is out of proportion to the situation that is unexpected for you. Anxiety can make you feel that you are all alone completely. This is so common in a people nowadays. Yoga gives you’re a good stretch and healing your nervous system. It also seems that your body is releasing all the tensions and feels light and stress-free. The best type of yoga for anxiety gives you proper breathing technique and meditation can calm your mind and give strength to deal with anxiety attacks. You don’t need and special classes and yoga courses to deal with it. The thing you need is time and dedication toward the implementation of yoga. Other than reducing and control stress yoga is also helpful in many other health problems like digestion problem, shortness of breathing, lack of concentration, nervous energy and even reduce the chance of heart attack. It also helps for boost your energy, control blood pressure, control weight and many others. Here I tell you four best yoga poses for anxiety and depression.
1. Child Pose
Child pose is commonly known as a place in a rest. In yoga language, it is called BALASANA. It is a common pose for beginners. Most people use it for relaxing. Start in a kneeling position place your butt toward your heels as you stretch your body down and forward. Rest your arm on the floor, rest your stomach on your thighs and rest your head on the mat. Placing your head on the mat is instant calming and give relax effect to your brain. Close your eyes for a while and send a signal to your brain that you are safe and everything is doing well. Stretch your body parts slowly keeping you relaxed. This pose helps in release tension from your back, neck, and shoulders on which most of the people hold stress. This pose stretches your muscle, you found comfort in utilizing this pose to help ease your anxiety symptoms. Hold this pose for as long as you need and when you going to finish it slowly move your hand, straight your back and sit back on your heels.
2. Tree Pose
Tree pose is fundamental in easing anxiety. In yoga language, it is called VRIKANSNA. You can practice it whenever you find yourself standing for a long period of time. It is the great distraction from the things that are most common anxiety boosters. Stand tall and straight arms by the side of your body. Bend your right knees and place your right foot on your left thighs as high as you can. The sole of your feet must be flat and firmly place. Once you maintain your balance take a deep breath and raise your arm over your head and bring your palm together. Make sure your left leg and arms are dead straight. Look straight toward the distant object. Take a deep breath and feel the nature. Hold this pose for long. When you did slow exhalation, gently bring down your hands from sides and release right leg. Again stand tall and straight as you did in a beginning posture. This posture has been found to relieve in some cases of anxiety. In order to gain the meditative benefits is important to stay grounded and calm in the pose.
3. Corpse Pose
Usually, it is the final pose in every yoga class. In yoga language, it is called SAVASANA. Savasana is a pose of total relaxation, making it one of the most challenging postures. It gives chance to your nervous system to take a brief pause with all the usual stress of daily life and helps to integrate your all stress making thoughts and throw them out of your mind and body. Lay on the floor with your back and straighten your legs. Straight your arms and rest your hand about six inches away from your body. Close your eyes. Let your feet drop open. Allow your body to feel heavy and relax your face. Insert silent and peace in your mind and body. Stay in this pose for five to seven minutes. For exit, the pose, first takes a deep breath, wiggling your fingers and toe, press yourself to a comfortable position and let your head is the last thing come into place. This practice rejuvenates the body, mind, and spirit while reducing stress and tension.
4. Eagle pose
Eagle pose can be particularly beneficial for quieting the mind and bring the attention to the body. The Sanskrit name of this pose is GARUDASANA. This posture generates great stability and balance. Stand with your arms at your sides. Bend your knees and balance on the right foot and cross your left feet over right. Place the top of your left foot behind your right calf. Extend your arm in front of you and drop your left arm under your right. Bend your elbow and wrap your arms and hands and press your palm together. Square your hips and chest. Draw your belly in and up. Breathe smoothly and evenly. Hold for one minute and keep breathing. When you are done gently unwind your arms and legs. Repeat on the opposite side. Try to maintain balance in this pose. When you practicing balancing poses helps you to turn your mind from stressful business and turn toward the body healing.
5. Fish Pose
Fish pose is a back curving yoga posture. Its open you’re all body parts and stretch your front body fully. It not only relaxing your body but also make your muscle strength, get you rid of from back pain, neck pain and improve your posture. The Sanskrit name of this pose is MATSYASANA. Start by lying on your back with your legs broadened and your arms resting close by your body, palms down. Press your lower arms and elbows into the floor and lift your chest to make a curve in your upper back. Lift your shoulder bones and upper middle off the floor. Tilt your head back and convey the crown of yours make a beeline for the floor. Continue squeezing through your hands and lower arms. There ought to be next to no weight squeezing through your head. Keep your thighs dynamic and invigorating. Press outward through your foot rear areas. Hold for five breaths. To discharge the stance, press solidly through your lower arms to somewhat lift yours take off the floor. At that point breathe out as you bring down your middle and make a beeline for the floor. Draw your knees into your chest for Knees-to-Chest Pose (Apanasana) for a couple of breaths, and after that expand your legs and rest.
6. Camel Pose
Camel pose is also a back curve yoga posture but it is performed on knees. It stretches your full body from neck to legs and feet. This pose also energizes your body and helps to reduce depression, anxiety, and fatigue. The Sanskrit name of this pose is USTRASANA Start by bowing upright with your knees hip-separated. Pivot your thighs internal and press your shins and the highest points of your feet into the floor. Try not to press your hindquarters. Lay your hands on the back of your pelvis, with your fingers indicating the floor. Stretch your tailbone down toward the floor and extend the back of your pelvis. Recline, with your jaw somewhat tucked toward your chest. The new learner can remain here, keeping their hands on their back pelvis. When you feel comfortable in this pose here, you can take the posture significantly more profound. Reach back and clutch each foot sole area. Your palms should lay on your rear areas with your fingers indicating your toes and your thumbs holding the outside of each foot. Keep your thighs opposite to the floor, with your hips specifically finished your knees. In the event that it is hard to get a handle on your foot sole areas without feeling pressure in your low back, tuck your toes to raise your rear areas. You can likewise lay your hands on yoga squares put to the outside of each foot. Lift up through your pelvis, keeping your lower spine long. Turn your arms outward without pressing your shoulder bones. Keep your head in an unbiased position, or enable it to drop back without stressing or crunching your neck. Hold for 30-60 seconds. To discharge, take your hands back to your front hips. Breathe in, lead with your heart, and lift your middle by driving your hips down toward the floor. Your head should come up last. Rest in Child’s Pose (Balasana) or Corpse Pose (Savasana).
Precautions before start doing yoga
- Doing yoga in the wrong way can create the negatives, instead of creating positive changes in the body and brain. In this way, it is exhorted that yoga ought not to be drilled without appropriate proficient direction and learning. In case you’re physically unwell, don’t rehearse yoga.
- Individuals experiencing difficult issues like heart inconvenience, high or low heartbeat or blood pressure or any genuine natural sickness ought to likewise maintain a strategic distance from asanas (stances) which may risky for you.
- Practice within the sight of a medicinal or yoga master.
- Try not to rehearse Yoga when you had hard beverages like beer or alcohol
- Never overstrain or power yourself into a stance, rather unwind at the rise to interims and do according to your ability. In the event that any stance is troublesome for you to perform, attempt to skip it and proceed onward.
- Stop quickly on the off chance that you feel torment at any one part of your body
- Try not to wipe the body with a towel, however, rub the body with the palms after doing yoga.
- At first one may feel solidness in muscles yet it will back out after some regular and consistent practice. Physical comfort is as vital as mental solace while doing yoga. Henceforth, free, easy and loose clothing should be worn. In chilly atmospheres, a shirt or sweater can be worn. Never a worn a piece of jewelry or any other accessories during practicing yoga and doing yoga with exposed feet to guarantee contact with the ground.