Simple Yoga Poses to Kill Anxiety Once and for All
While the history of yoga can be traced back to over five thousand years, it was not until the late 1950s that this ancient form of exercise began to be recognized all over the world. Yoga is not just about physical well being. It benefits your mind as well. Several celebrities in India swear by the numerous benefits that yoga has provided them. So why not embrace this quintessentially Indian form of exercise into your routine. If you happen to suffer from stress, anxiety, or depression, practicing yoga will help you refocus your mind and heal your body from within. We have listed out 9 simple and effective yoga poses for anxiety and depression. These poses do not require additional props or special equipment and you can easily perform them indoors.
Yoga practitioners believe that this pose allows the mind to think clearly by getting rid of negative thoughts. You may need some practice before you can master it. This backbend pose helps stretch out your muscles and relaxes your body. It is also effective for back pain. To do this pose, lie on your back with your feet bent and try to lift up your torso slowly. With practice, you will be able to hold your balance and gain maximum benefit from this pose.
2. Vipartita Karani Asana
This pose is one of the easiest Yoga poses that even beginners can master in no time. It is best to do it before bedtime to relax your mind after a long stressful day. You can practice this pose with or without support. If you are having trouble maintaining your balance at first, try doing the pose with the help of a wall. It will also help your leg and feet muscles relax. Start with 5 minutes per day and increase the duration gradually.
3. Butterfly Pose
This pose brings together yoga with meditation. To do this Asana, you need to sit on the floor with your spine erect and the soles of your feet touching each other. The next step is to clasp your feet with your hands and flapping your thighs rapidly. Make sure you focus on inhaling and exhaling throughout the process. This pose helps you refocus and get rid of stress and anxiety. Practice this for as long as you can at least once a day.
4. Cat Pose
Another relatively simple pose for beginners, the cat pose can be very helpful for those suffering from severe anxiety. In this pose, you have to first get into a ‘tabletop’ position, keeping your back straight. The next step is to exhale slowly while raising your back above like in the picture above. Hold this position for a couple of minutes before repeating. This Asana will help relax all your muscles and relieve stress. It is also a great workout for your abs.
5. Forward Bend
While this pose is usually recommended for those suffering from lower back and neck pains, it is also useful for overcoming anxiety. There are two ways to do this Asana. The first is a standing forward bend which can be done while on your feet. The second is done while you are sitting on the floor. The benefits are the same for both of these forms.so you can pick whichever one is the most comfortable. As with the other Asanas, make sure you focus on inhaling and exhaling slowly while doing this pose.
Also known as the Camel Pose, Ustrasana is one of the most highly recommended yoga poses for those suffering from depression or anxiety. For this pose, you need to kneel on the floor with your back straight and then slowly move your hands back to clasp your feet. While exhaling, slowly stretch out your chest and upper body as much as you can. If you can hold this position for a minute, it will be extremely beneficial not only for stress relief but also for your cardiovascular health.
7. Tree Pose
This is one of the popular ‘balancing’ poses in yoga which may be slightly difficult for beginners. However, it helps you concentrate better and can even improve your memory if performed regularly. The pose does not involve too many steps. You simply need to stand erect and then bend one of your legs at the knee until it touches the knee joint of the other leg. People usually bring their hands together while holding the pose for better balance. Do it in the morning as soon as you wake up for the best results.
8. Staff Pose
While the staff pose appears simple enough at first glance, the trick here is to keep your back erect while holding the position. All you need to do is sit on the floor with your legs outstretched and place your hands on the sides, palms on the floor. If you are having difficulty keeping your back straight, you can do this Asana while seated with your back against a wall. This pose helps overcome anxiety and boots your energy levels by increasing blood circulation in your body.
9. Upward Salute
You may have heard of the ‘SuryaNamaskar’ which has been endorsed by Several Bollywood celebrities as an effective workout strategy for toning up your body. The upward salute is a part of this regime and is known to be highly effective even when performed on its own. This pose releases stress from your body and boosts blood circulation as well. To perform the upward salute, stand on the arches of your feet and raise your hands above your head in a salutation pose. This Asana is a great way to stretch out your muscles and is best done early in the morning.
If you incorporate yoga into your routine, you will notice an immediate reduction in your anxiety levels. When practiced on a regular basis, these simple poses not only help relieve body pain, they also help improve digestion and metabolism which in turn results in a healthier body and glowing skin.