Yoga can help you feel less stressed and anxious by helping you control your negative thoughts. You can learn how to control negative thoughts on your own with the help of using particular poses and breathing methods.
Whenever you feel sad you can start practicing yoga for stress and anxiety reduction. You may realize that concentrating on your breath and your ability to be fully present in each position will help reduce negative thoughts and improve your overall state of mind.
It can make a big difference if you have the patience to practice one or two poses for a few minutes each day. Pay attention to the sensations you feel as you enter each pose to get the maximum benefit from your yoga practice. Let yourself feel and experience whatever feelings may occur.
In this article, we are going to discuss the top 10 best yoga poses for managing anxiety.
How Does Yoga Help in Reducing Stress and Anxiety?
According to research, yoga can help reduce anxiety by preventing stressful thought patterns with focused movement. This successfully breaks the feedback loop of negative thoughts that result in a constantly depressed emotional state.
Regular yoga and meditation practice can help you create the skills that you need to cope with everyday stresses and panic attacks, such as slowing your breath, becoming aware of anxiety, calming your thoughts, and even remaining still in the face of discomfort or uncertainty.
Some specific types of yoga and spending more time on your breath may lower your heart rate, drop your blood pressure, and help in having a more relaxed nervous system response.
Top 10 Best Yoga Poses For Anxiety
Hero Pose
This comfortable position might help you find your focus point. Concentrating on your breathing may help you relax in the calm of this pose.
To do this yoga pose, start in a kneeling position. Your knees should be touching, and your feet should be somewhat wider than your hips. Hold the heels of your feet flat on the ground.
Lean back so that your bottom meets the floor between your feet. If your bottom doesn’t reach the ground, use an object such as a book. Put both hands on your thighs. Sit straight and expand your chest and your spine. Hold this position for up to five minutes.
Triangle Pose
This yoga pose helps in reducing tension in your neck and back. To perform this yoga position, take a standing position with your feet broader than your hips. Place your left foot forward and your right foot in at a small angle. Raise your arms to stretch from your shoulders. Yo ur palms should be facing down. Extend your upper body and reach forward with your left hand. Bend at your hip joint and move your right hip back. Place your left hand on your leg, the floor, or a block. Raise your right arm upwards to the ceiling. Direct your focus in any direction that feels most comfortable. Keep this position for up to one minute. Do the same on the other side.
Tree Pose
This Tree Pose yoga may help you focus on yourself and calm all of your running thoughts. While standing, put your weight on your right foot while you lift your left foot off the ground. Slowly move the sole of your left foot to the inner side of your left leg. Put it on the outside of the left ankle, calf, or thigh. Avoid putting your foot against your knee. Place both of your hands in any comfortable posture. This could be in a prayer position in front of your heart. Hold this position for up to two minutes. Repeat on the other side.
Fish Pose
The Fish Yoga Pose can help release tightness in your chest and back. Start practicing this by sitting with your legs extended in front of you. Put your hands behind your buttocks, palms facing down. Push your elbows together to expand your chest. Then, lean back on your forearms and elbows, pressing into your arms to keep your chest raised. If it is comfortable, you can let your head hang back towards the floor or lay it on a block or pillow. Try to hold this position for up to a minute.
Child’s Pose
This pose is a good anxiety yoga exercise and helps ease tiredness. To practice this yoga pose, slide back to your heels from a kneeling position. Then fold forward and extend your hands in front of you. Allow your upper body to relax completely into your thighs, and lay your forehead on the ground. Keep your arms stretched forward or rest them next to your body. Hold this position for up to five minutes.
Extended Puppy Pose
The extended puppy pose yoga position increases flexibility and stretches the spine, releasing tension. Start practicing this yoga position by getting into a tabletop position. Stretch your hands forward a few inches, then lower your buttocks down towards your heels. Press into the surfaces of your hands and engage your arm muscles while keeping your elbows raised. Gently place your forehead on the ground. Let your chest open and relax while in this position. Hold this position for up to two minutes.
Reclining Bound Angle Pose
This yoga position can help you relax and feel calm. Place a block or cushion below your back to make it even more relaxing.
Start practicing this yoga position by laying on your back with your feet together. For additional support, place cushions under your knees or hips. Focus on your breathing with one hand on your stomach and the other on your heart. Maintain this yoga pose for up to 10 minutes.
Seated Forward Bend
This type of posture is thought to help calm the mind and relieve tension. If you feel your thoughts have been spread throughout your practice, take this opportunity to focus inward and return to what you want to achieve.
Start practicing this yoga pose by sitting on the edge of a folded blanket or pillow, legs straight out in front of you. You may maintain a slight bend in your knee. Inhale as you raise your arms. Slowly bend at the hips and lean forward, allowing your hands to rest anywhere on your body or the floor. Hold this yoga position for up to 5 minutes.
Legs-up-the-wall Pose
This popular yoga pose provides complete relaxation of the mind and body. To do this yoga pose, start by sitting with your right side against the wall. Then lean back and move your legs up along the wall. Your buttocks should be as near to the wall as you feel comfortable with. This could be directly against the wall, or just a few inches away. Relax the back, chest, and neck. Hold this position for up to ten minutes.
Standing Forward Bend
This resting yoga position can help you calm your mind and release stress in your body. To do this yoga pose start by standing with your feet about halfway apart and your hands on your hips. Exhale as you bend at the hips and fold forward, keeping your knees slightly bent. Lower your hands to the floor or place them on a block. Lower your chin into your upper body. Release the tightness in your lower back and hips. Your head and neck should hang down on the floor. Hold this yoga position for up to a minute.
Conclusion
Yoga can be beneficial for all those who want to reduce their stress and take some time for themselves. You can relax your body and mind by practicing yoga on a daily basis. All the above-mentioned anxiety yoga poses help reduce stress and anxiety. Start practicing yoga and for stress and anxiety, it will help you more than anything.
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