Today’s generation is too stressed with the busy schedule of their life. This results in a feeling of anxiety and depression. The person starts to feel hopeless and hollow in this situation. Are you one of them? Then, friend, you are in big trouble. It is a sign that depression and anxiety are knocking on your door, and you must be attentive. The best way to solve this problem is to come under the shadow of yoga and perform some effective yoga poses.
Yoga is the best combination of exercises filled with meditative movements and breathing. It is the main reason behind the success of yoga in all fields. Due to this, it becomes a great way to reduce stress and anxiety in your daily life and let you feel relaxed from all these things.
Here are 10 powerful yoga poses for reducing your anxiety:
1. Channel-Cleaning Breath (Nadhi Shodhana)
To reduce anxiety, you must bring your focus level back to the brain. For this, cleaning your channel is necessary. Channel-Cleaning Breath is the best way to do this.
You can pose this while sitting on the chair or cross-legged on the floor. You need to be comfortable and then inhale two or three deep breaths through your nose and exhale through the mouth.
When you feel settled, start doing Anulom Vilom Pranayam. Close your right nostril with your right thumb and inhale with the left nostril. Then, close the left nostril with your ring finger, open the right side, and exhale. Repeat this process several times.
2. Butterfly Pose (Baddha Konasana)
If you want to do a simple pose to relieve anxiety, try this butterfly pose. You have to sit on the floor with your legs extended to the floor. Try to keep your spine straight.
Now, join the bottom of your feet and pull them towards your pelvis. Exhale while dropping your knees to the ground and inhale while taking them up from the ground. Repeat this procedure with several deep breaths. Relieve your stress and anxiety with the help of this pose and relax your brain.
3. Hero Pose
With the help of this pose, you can find your center as you focus on your breath and feel at ease from the stressed mind. To do this pose:
- Sit on the ground kneeling, placing knees together and feet slightly wider than hips.
- Place your bottom on the floor between the feet.
- If you cannot do this, place a book or block under this.
- Place your hands on your thighs.
- Sit straight with an open chest and lengthen the spine.
You should hold this pose for upto 5 minutes.
4. Child Pose (Balasana)
Child pose is one of the best ways to ease the anxiety in your brain. It stretches your lower back and hips, enabling your body to relax. The peace and calm you get from this pose will improve your anxiety.
All you have to do is to sit on your knees and sit on your heels. Keep your hands on your knees and spread your knees a hip-width apart. Then, bend yourself toward the ground with your face touching the floor. Stretch your arms forward and place them with palms facing down.
Be in this position a few times.
5. Bridge Pose (Sethu Bandhasana)
The bridge pose is the best way to release stress on your back muscles, buttocks, and hamstrings. Sethu bandhasana will open your heart and make you feel light. You need to lie down on the floor on your back. Keep your arms on the floor with your palm facing down.
Lift your legs by folding them to your knees. Remember, your ankle and knees should be perpendicular to each other. Now, gently lift your whole back upwards off the floor. Hold this position for a while. Remember that your entire body should parallel each other, and the chest should touch the chin without bending it.
6. Tree pose (Vriksasana)
This pose will help you relax your body and focus on your thoughts. With the help of this pose, you will stretch your entire body, which releases anxiety. To do this pose, stand on your yoga mat or floor and try to bear the weight with your right foot while lifting your left foot off the ground slowly.
Bend your left foot towards the right leg while your palm faces toward the right. Place your left leg on the thigh of your right leg without pressing it, and fold your hands in a prayer position. Repeat this pose on the opposite side and hold for atleast 2 minutes.
7. Triangle Pose (Trikonasana)
The triangle pose is also one of the best poses to release your stretched neck and back and reduce anxiety. All you need to do is stand with your feet wider than your hips. Face your left foot forward and right foot at a slight angle. Lift your arms upward position perpendicular to the shoulder and your palm facing down.
Try to bend towards the left leg and touch your left toe with the left hand making your arms perpendicular to it. Stay in a comfortable position. Hold this position for atleast 1 minute. Then, try on the opposite side.
8. Seated Forward Bend (Paschimottanasana)
Yoga is a boon to reduce your anxiety with the help of its mindful movements. Seated Forward Bend is considered to be best for it. It gives full stretch to your back, heels, and neck. This posture also not only helps you in reducing anxiety but also helps you in relieving tiredness and headaches.
Lie down on the floor in savasana to do this pose and stretch your feet outwards. Now bend your back towards your feet upto the hips. Rest your hands and elbows on the floor and your head between your knees. Stay in this position for 1 minute.
9. Corpse Pose (Savasana)
Savasana is the main pose used in each yoga pose. Whenever you stay in any posture for the required time and want to relax your body, savasana is a safe technique to rest. Although it is a simple practice session, it has a powerful impact.
Corse pose helps you to relax your body and mind. All you need to do is lie down on the floor and focus on breathing.
10. Extended Puppy Pose (Uttan Shishosana)
This pose will help to relieve the anxiety on your spine and arms. While doing this posture, you will stretch your arms, muscles, and lower back. To do this asana, come into a tabletop position. Then, extend your arms forward for a few inches and sink your hips toward your heels.
Press your hands and engage your arm muscles without lifting your elbows. Rest your forehead on the floor smoothly. Allow your chest to open and soften during this pose. Stay in this pose for atleast two minutes.
Yoga is the best solution for every problem. You should add some simple yoga poses to your daily routine, and then, you do not need to pay your gyms. With the yoga mentioned above asanas, you can easily release stress and anxiety and live a peaceful life.