Instead of medicines and modern treatments, treat anxiety, stress, and depression with Yoga.
Stress, panic attack, anxiety, and fatigue have become a common problem amongst the millennials. People of all ages deal with these issues every day, without realizing that what they are going through could end up being fatal, such as chronic depression. While a little of everything is normal to remain goal-oriented, disciplined, and responsible, if the issues become persistent and start hindering in your everyday life, you need to get them treated holistically. And Yoga is the only holistic approach to curb mild to medium stress and anxiety problems.
While allopathic medicines are widely used to treat the mental conditions, they may cause side effects. However, regular Yoga practice can help you relieve stress and anxiety, overcome allied health issues like weight gain and insomnia and practice mindfulness to improve overall well being.
Yoga is an ancient science based on Indian philosophy, which combines breathing techniques (Pranayamas), body postures (Asanas), and meditation (Dhyan).
Effective Yoga Postures to Beat Stress and Anxiety
Here is a list of yoga postures that will help beat stress and anxiety effectively. While yoga needs practice, the ones we have mentioned below are simple to include in your daily lives. All you need is 15 minutes of your morning time to follow the poses.
Child Pose (Balasana)
Child pose is a lovely and easy stress reliever. It requires no special technique or yoga knowledge. People whose jobs require excessive sitting and working with the computer must practice Balasana to strengthen back and neck muscles and calm your mind. Child pose is ideal for:
-Lower back and hip strain
-Restoring emotional and mental balance
Standing Forward Bend pose (Uttanasana)
Uttanasana yoga pose relieves you from a lot of health issues including sciatica pain, sore back muscle, and mild gastrointestinal problems, besides anxiety and stress. Remember to bend forward with your hips and not with your spine. Try to inhale with your nose and exhale with your mouth. Standing forward bend is ideal for:
-Improving hip joint flexibility
-Improving blood circulation in your lower body
-Boosting nervous system functioning
-Reducing sciatica pain
-Toning back thighs and abdominal muscles
Downward Facing Dog pose (Adho Mukha Svanasana)
Downward facing dog postures have the same effects as the standing forward bend posture. The pose energizes the entire body. If you love HIIT exercises, make this asana a part of your stretch routine. Make sure you hold the position for at least 30 seconds.
Downward facing dog pose is ideal for:
-Building spine, shoulders, and arm muscle strength
-Improving hip joint flexibility
-Stretching and building hamstrings, calves, back arch, spine, and shoulders
Bow Pose (Dhanurasana)
The archer’s bow pose requires a little practice and flexibility to attain perfection. If you have stiff back muscles, you may need a helping hand to hold the pose. Start with 20 seconds and gradually increase to one minute. Dhanurasana can be attained using modifications too. For instance, instead of holding the ankles, wrap a band or towel around your ankles and hold the free ends of the towel, stretching your arms completely.
Bow pose is great for:
-Strengthening and building abdominal and back muscles
-Regulating blood pressure and blood circulation
-Improving the symptoms of migraine
-Treating insomnia, fatigue, anxiety, respiratory problems
-Reducing abdominal fat
-Reducing menstrual cramps
Cat and Cow Poses (Marjaryasana and Bitilasana)
Both these poses are supposed to be done together to make your workout most effective. They are like two sides of a coin. The cat and cow pose is globally practiced following a heavy weightlifting exercise or HIIT workout. These yogasanas relax your complete body, including that of your thighs, hip, back arch, neck, shoulders, arms, abdomen, and pelvic. Hold both the poses for 30 seconds each and complete at least five sets.
Cat and Cow poses are ideal for:
-Massaging belly and spine
-Improving muscle strength in the abdomen, neck, shoulders, and spine
-Reducing sciatica pain
-Boosting mental stimulation
-Soothes emotional wellbeing
Bridge Pose (Setu Bandhasana)
Your trainer may have suggested you to practice bridge pose to tone your booty and thigh muscles. Bridge pose is widely adapted today to create modern strength training workout routines. The key to achieving a perfect bridge pose is to flex your butt and abdomen and lift your pelvis as high as possible. Take the support of your back muscles and thighs to lift. Otherwise, you will injure your neck.
Bridge pose is ideal for:
-Neck, spine, and back stretching
-Treating asthma, sinusitis, blood pressure and osteoporosis
-Improving brain functioning
-Relieving mild depression and stress
-Regulating the thyroid, lungs, and abdominal organ functioning
-Strengthening and toning butt and leg muscles
-Relieving menstrual cramps
Pranayamas can be boring but they are the most effective and simple yoga routines that you should practice for at least 10 minutes every day. Pranayamas are typically breathing exercises that help stimulate the internal organs with the right amount of oxygen circulation. Additionally, breathing takes your mind away from avoidable clutters that cause anxiety. Here are a few Pranayama techniques that experts recommend following every day for good mental health:
-Nadi Shodhan Pranayama (Alternate nostril breathing)
-Kapalbhati (Powerful and passive exhale technique)
-Bhramari Pranayama (Humming Bee Breathing Technique)
While meditation is the most difficult type of Yoga, if you can go into a state of meditation for half an hour a day, it will be the best way to declutter your mind. Meditation improves concentration, promotes positive thinking, and attains a sense of calmness. It is difficult to practice because meditation directs your mind to focus on your breathing and stop wandering.
Savasana is an effective way to meditate. It is also called the corpse pose. Besides relaxing your mind, it promotes sound sleep, calms the nervous system, and regulates blood pressure.
The benefits of yoga cannot be contained in so many words. You have to practice and apply it in your daily life to know its full worth. Keep caressing your mental health with good vibes, good people around, and yoga.
Emylee is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.