Chocolate ice cream, beer, chocolate, pastry, listen to songs… Do any of these remind you of a cure to stress? But don’t forget all of these are external solutions. Have you ever tried curing your stress and anxiety effectively?
Hustles and bustles of life and work never fail to keep us stressed and anxious. It all starts with little fears like there is a meeting tomorrow or you have an exam; when this fear becomes persistent and starts intermediating in our life, then it becomes an anxiety disorder. Don’t worry there is a complete cure for your stress and anxiety i.e. yoga. Yoga practice is a whole package of meditation, pranayama, asanas, and ancient yoga philosophy, which helps you recover and face life with new strength and positivity. Here are some asanas that can help you:
Paschimottanasana (Seated Forward Bend): This simple asana is one of the classic Hatha poses, this pose helps to open the spine and back of the legs. Taking a deep breath will help you in calming your body and mind. You may do yoga teacher training in India for complete knowledge of these Asanas.
How to:
- Sit straight with the legs stretched out in front of you.
- Inhale and stretch the arms over your head by elongating the spine.
- Exhale and move forward by moving the chin towards the toes and navel towards your knees.
- Repeat this a few times before placing your head on the knees.
- Inhale and come back on the sitting position with your arms stretched out; exhale and lower your arms.
- You can hold this pose for 30 to 60 seconds.
Dandasana (Staff Pose): This asana helps in developing core strength; it stimulates your breath and engages the core to keep up an upright strength, which helps in releasing stress and anxiety.
How to:
- Sit with a straight back and legs stretched out. Make sure that the legs are parallel to each other with the feet pointing upward.
- Keep the spine straight by pressing your buttocks on the floor and align your crown facing the ceiling.
- Bend your feet and press your heels.
- Place your palms on the floor next to your hips. Relax your legs by grounding the lower half of your body firmly on the floor. Hold this pose for 20 to 30 seconds.
Marjariasana (Cat/Cow Pose): This asana helps in loosen the spine that simply improves your flexibility and circulation to relax your mind. If you’re a beginner you may take detailed knowledge of these poses by joining 200 hour yoga teacher training in Rishikesh.
How to:
- Stand on your four limbs, by touching the knees on the ground and the palms on the floor.
- Look straight ahead, raise the chin as you inhale and tilt your head backward. Push your stomach downward while raising your tailbone and compressing your buttocks.
- Hold this pose for a few long and deep breaths.
- After a few breaths exhale and drop your chin, arch your back, and relax your buttocks.
- Hold the pose for a while, and then go back to table position.
Balasana (Child’s Pose): This is a calming pose that relaxes and rejuvenates your body. This pose eases you from the pain of the back, neck, and shoulders. This position resembles the fetal position; it gives you relief physically, mentally and emotionally.
How to:
- Sit by kneeling down on the mat, on the heels by touching the big toes to each other, after that spread the knees hip-width apart.
- Bend forward by laying the torso between the thighs as you exhale.
- Broaden the sacrum from the back of the pelvis, and narrow the points of your hip. Settle down on the inner thighs.
- Lift the base of your head slightly away as you stretch your tailbone away from the back of the pelvis.
- Place your arms in front of you align with your knees. Place the front of your shoulders on the floor.
- Gradually release the pose by stretching the front torso; breathe in and lift from the tailbone.
Ustrasana (Camel Pose): This pose helps in blood circulation throughout, which means more oxygen that helps to heal your mind and body to keep you away from stress. This pose resembles a camel.
How to:
- Kneel on your mat and place your hands on your hips.
- Align your shoulders with your knees and your soles with your ceiling facing feet.
- Inhale and draw your tailbone towards the pubis.
- Meanwhile, arch your back and gently slide your palms over the feet with straight arms.
- Your neck must be in a neutral position and not strained.
- Hold this position for 30 to 60 seconds before releasing.