Easy Yoga Asanas To Beat Stress And Anxiety Naturally

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Everyone deals with stress. Stress demands our total energy and it’s like being stuck in panic mode. When stressed, you will have rigidity and stress in your neck, head, and shoulders, etc.., Yoga helps you to cope with the stress by rejuvenating your body. It helps to stimulate your parasynthetic nervous system.
Yoga teaches you how to focus and stay in the present. It helps you to manage your stress by lowering your cortisol levels and magically connects your body and mind.
1. Uttanasana/Standing Forward Bend
In Sanskrit, “ut” means intense, “tan” means stretch and “asana” means pose. This asana helps you to release the hamstrings that are closely associated when you are stuck in fight-or-flight mode. Uttanasana means a powerful stretch pose. This asana has amazing effects on your body since your head would be below your heart in this asana, blood circulation with energized oxygen rushes to your head.
Way To Do Uttanasana:
1. Inhale – Rest your hands on your hips and stand straight on your mat.
2. Exhale – Slowly counterbalancing the weight of your body, bend forward. Push your hips and your tailbone outwards while doing this.
3. Keep your knees soft while doing this and let your hands rest on the ground next to your feet. Your chest floats over your feet and you will feel the stretch from your hip bone. If you are doing any wrong, then you will feel the stretch from the rounding of your lower back.
4. For better alignment, root yourself into your heels and push your thighs inward. Your crown should reach the floor, stay in this pose by looking through your legs.
5. When you want to release the pose, inhale; place your hands on hips and slowly rise up ensuring that there is no elongation in your back.
Benefits:
Strech: Hips, Hamstrings, Calves
With this asana, your high blood pressure, asthma, infertility, sinusitis, osteoporosis, menopause and menstrual problems can be palliated. This further relives your headaches, insomnia and your anxiety issues by calming your mind.
Your thighs and knees become stronger and your digestion is also improved. Your kidneys and liver are further activated. This asana also activates your abdominal muscles and keeps your spine flexible and strong.
This asana calms your brain and relieves your stress and fatigue. Placing your feet under your hip bones strengthens your thighs and knees further allowing you to stay balanced.
Note:
If you are suffering from any back injury or a tear in the hamstrings or a detached retina then avoid doing this asana. Always warm up before this asana and do this early in the morning.
2. Cat/Cow Pose
This asana is also called as marjaryasana. This asana provides a gentle massage to your spine and your belly organs. It further stretches your hip, abdomen, chest and lung muscles.
Way To Do:
1. Inhale – Start the pose by placing your knees under your hips and your wrists beneath your shoulders.
2. Exhale – Draw your belly to your spine and drop the crown of your head towards the floor. Tuck your chin towards your chest, but never force it. Now you are under “CAT” posture.
3. Inhale – Lift your head, and arch your back for the “COW” position, the Bitilasana pose.
4. Do this 7-10 times or until you feel that your spine is comfortable.
Benefits:
This asana stimulates your digestive tract and your spinal fluid, thus it benefits your overall health. This asana relieves the stress levels on your upper back, neck; it gently soothes and stretches your lower back.
3. Child Pose
Do you have gas? Then this resting pose is best for you. By massaging your internal organs, this pose regulates your digestion levels. It also has a super soothing effect on your mind. If your mind is filled with endless thoughts, then give a thought for this superpose.
Child pose is also called as Balasana. The name is derived from the two sanskrit words ‘bala’ and ‘asanas’; ‘bala’ means child and ‘asana’ means pose. While performing this asana, your bowels and stomach must be empty.
Way To Do It:
1. Inhale – Sit on your knees and lengthen your spine up through your head.
2. Exhale – Bow forward with your arms forward. Tuck your trunk between your thighs.
3. Rest your forehead onto the ground, this relieves any excess anxiety if you have.
4. Rest in this pose for at least 5 minutes. You will really be relieved.
Note:
Instead of putting your arms forward, you can even put them alongside your body. The best that suits you is really the best.
Benefits:
This resting pose gives a good stretch to your hips, thighs, lower back and your ankles thus reducing your stress and fatigue levels. With this resting asana, you can achieve a great sense of mental, physical and emotional solace.
Limitations:
People with a knee injury should avoid doing this pose. Pregnant women and people with shoulder injury should perform this asana only under strong supervision.
4. Seated Forward Fold:
Another name for this asana is Paschimottanasana. It vitalizes your liver, kidneys, ovaries, and uterus.
Way To Do:
1. Sit on the floor with your legs extended. Bend at your hips and grab the arches of your feet with each hand.
2. Keep your knees straight and push your chest towards your legs.
3. Hold this position for at least 5 deep inhale and exhale breaths.
Note:
If you feel that your hamstrings are super tight, then bend your knees a bit. This makes your body more flexible.
Variations:
To advance this asana, bend your upper belly and ribs in such a way that they meet your thighs.
Precaution:
As a beginner, listen to your body. Your back legs will be rigid and hence it will be difficult for you to do a forward bend, so never force yourself into this pose as flexibility is achieved with practice.
Tip:
To gain flexibility, come to position 1 and then repeat all the steps again by pushing your chest more forward. This has to be gradual.
Benefits:
This asana increases your appetite and reduces your obesity. It calms your mind talk and relieves you from mild depression, stress, headache, indigestion, and fatigue.
If you are having any high B.P, suffering from problems like infertility, insomnia, and sinusitis, then this asana heals you from all those problems.
Limitations:
People with asthma, diarrhoea and back injury should avoid this asana.
5. Sukhasana
This is one of the most basic yoga asanas and is suitable for everyone. The name is derived from the two Sanskrit words sukha and asana; “sukha” means pleasure and “asana” means pose. This is used to ground the body and open the muladhara chakra.
Way To Do It:
1. Sit and strech your legs on the floor.
2. Cross your legs at the shins, place each foot beneath the opposite knee and fold your legs in towards your torso.
3. Place your hands on your knees with your palm facing downwards.
4. Align your head, neck, and your spine and then gaze ahead.
5. Rest in this position for up to 2-3 minutes and then repeat this pose with alternate legs.
6. In yoga, they say that if you sit in a pose for about 2 ½ hours then they say that you have mastered it. So, sit in this pose for as long as you are comfortable.
Benefits:
Strech: Knees, ankles
This pose promotes your inner serenity by eliminating your anxiety. It lengthens your spine and back muscles and further opens your hips.
Limitations:
If you have any hip or knee injury then stay away from this pose.
6. Eagle Pose
This is an intermediate-advanced pose. This is also called as Garudasana. This asana is extremely good if you are having asthma, low backache and sciatica.
Way To Do It:
1. Stand in mountain pose with your legs a hip-width apart.
2. Stretch your arms in front of your body and place your left arm under your right arm.
3. Bend your elbows keeping it aligned with your chin and raise your forearms perpendicular to the floor so that your back arms face each other.
4. Your palms should face each other, for this press your right hand to the right and your left hand to the left.
5. Press your palms as much as possible by lifting your elbows up and stretching your fingers towards the ceiling.
6. Stay in this position for up to 7 breaths and you can repeat the same pose on the opposite side by reversing your hands.
Variation:
This pose can be deepened by bending your knees and crossing your left thigh over your right. Further, hook the top of your left foot behind your right calf and stay balanced.
Note:
While deepening this pose, perform it under strong professional supervision. For balance, you can take the help of a wall to brace your back torso.
Benefits:
This asana which is super beneficial for pituitary and thyroid glands improves your focus and balance thereby warding off your stress. This empowering pose let goes the tension in the shoulders, legs, and back.
When you twist your arms, your blood circulation compresses; and when you release, a flow of energy circulates throughout your body.
7. Savasana
Pronunciation: Shuh-vah-sana.
Have you completed all your asanas? Then it’s time for your body, mind to relax and rest. This fully conscious relaxing pose mainly aims you being awake. You can have distractions during Savasana, but the ultimate aim of savasana is to surrend consciousness and to fill your soul with peace and harmony.
Way To Do Savasana:
1. Lie flat on your back with your legs about shoulder-width apart allowing your feet and knees to relax completely.
2. Close your eyes, let your open palms face the sky, and toes rest sideward. Allow your entire body to relax.
3. Focus on breathing slowly, deeply form your chest and let your breathe relax you more and more. The in breath vitalizes your body and the out breath relaxes your whole body.
4. Say ‘bye’ to all your worries; Stay connected with your body and breath.
5. Keep your eyes closed and lie in this asana for at least ten slow, deep breaths (say 10 minutes) becoming aware of your environment and body. But don’t take a nap!
6. Once you feel completely relaxed, gently turn to your right and lie in that position for a minute.
7. Sit up gently and stay in sukhasana (seated pose) for few more deep breaths. Slowly open your eyes.
Benefits:
This asana relieves you from mild stress, anxiety, blood pressure, headaches, insomnia, and fatigue. It calms your nervous system, reduces the Vata dosha and rejuvenates your entire body. All your fatigue muscles and tense shoulders soothe.
Note:
For a successful savasana, make sure that you are completely comfortable with your position. Your comfort level is directly proportional to your relax level.
Conclusion:
By incorporating these yoga poses into your evening routine, it is a great way to quiet your mind and release anxiety. Practice all your yoga asana with clean bowels and empty s

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2 Comments

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  2. Excellent information on your blog, thank you for taking the time to share with us. Amazing insight you have on this, it’s nice to find a website that details so much information about and inspiration.

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