Yoga Asanas to Combat Stress and Anxiety

Creator: Dr. Trupti Shirole
Keywords: Yoga, anxiety, mental health, physical fitness, Balasana, Marjarasana, Savasana, Viparita Karani, Child's Pose, Cat-Cow Pose, Corpse Pose, Legs Up the Wall, relaxation, stress relief

by Dr. Trupti Shirole on October 9, 2023 at 9:02 PM

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Highlights:

Anxiety, a modern-day concern, can be managed using ancient yoga practices
Four potent yoga asanas, including Balasana and Savasana, provide effective anxiety relief
Regular practice of these poses promotes mental tranquility and physical rejuvenation

Anxiety has become a prevalent problem in today's fast-paced environment, impacting millions of people worldwide. Daily stressors and strains can hurt our mental and physical health, leading to anxiety disorders.

Yoga, an ancient Indian practice, has grown in popularity as a comprehensive method of reducing anxiety and promoting total mental and physical fitness (1^✔). Consistent practice, in conjunction with conscious breathing, can result in a calmer mind and a more balanced and serene life.

Top 4 Yoga Asanas for Calming the Mind and Body

These four yoga asanas can assist in quietening the mind and body while also offering anxiety relief.

Balasana (Child's Pose)

A child's stance is a basic yoga stance that promotes relaxation and stress reduction. It gently stretches the lower back, hips, thighs, and ankles while fostering relaxation and peace. Kneel on the mat, sit back on your heels, and extend your arms forward, dropping your chest to the ground to do this asana. Rest your brow on the mat and concentrate on your breathing, letting tension dissolve away.

Marjarasana (Cat-Cow Pose)

Cat-Cow Pose is a vigorous yoga sequence that helps to relieve back, neck, and shoulder strain. It consists of alternating between arching and rounding the back, which promotes flexibility and relaxation. Begin on your hands and knees, arching your back (cow posture) and rounding your back (cat pose), inhaling as you do so. This repetitive exercise promotes conscious breathing and helps to relax the nervous system.

Savasana (Corpse Pose)

Savasana, or Corpse Pose, is a very relaxing pose that is an essential aspect of any yoga practice. It entails lying flat on your back with your arms and legs extended and concentrating on conscious relaxation. This asana relieves tension in the body and mind, allowing for full relaxation and inner calm. Controlled breathing during Savasana aids in the reduction of anxiety and the promotion of tranquillity (2^✔).

Viparita Karani (Pose with Legs Up the Wall)

Legs Up the Wall is a restorative yoga asana that can aid with anxiety and exhaustion. It consists of reclining on your back with your legs lifted against a wall, which promotes blood circulation and calms the nervous system. This pose is a fantastic addition to a relaxation regimen because it helps to relieve tension, insomnia, and anxiety.

‘Finding inner calm amidst daily chaos just got easier! Dive into yoga for anxiety relief and discover poses designed to rejuvenate your mind and body. #mentalwellness #yogaheals ’

Including these yoga asanas in your daily practice can help you manage your anxiety and improve your entire mental and physical well-being.

References:

The effects of yoga on stress and psychological health among employees: an 8- and 16-week intervention study - (https:pubmed.ncbi.nlm.nih.gov/29166771/)
Recovery from stress in two different postures and in Shavasana--a yogic relaxation posture - (https:pubmed.ncbi.nlm.nih.gov/10874346/)

Source: Medindia

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Dr. Trupti Shirole. (2023, October 09). Yoga Asanas to Combat Stress and Anxiety. Medindia. Retrieved on Jun 16, 2024 from https://www.medindia.net/news/lifestyleandwellness/yoga-asanas-to-combat-stress-and-anxiety-213768-1.htm.
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Dr. Trupti Shirole. "Yoga Asanas to Combat Stress and Anxiety". Medindia. Jun 16, 2024. <https://www.medindia.net/news/lifestyleandwellness/yoga-asanas-to-combat-stress-and-anxiety-213768-1.htm>.
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Dr. Trupti Shirole. "Yoga Asanas to Combat Stress and Anxiety". Medindia. https://www.medindia.net/news/lifestyleandwellness/yoga-asanas-to-combat-stress-and-anxiety-213768-1.htm. (accessed Jun 16, 2024).
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