We all suffer from anxiety at some point of life. Fear of anticipated (usually ill-defined) misfortune, results in the vague unpleasant emotion that is characterized as anxiety. It is the fear or apprehension about the uncertainties of present and future. It is advised that yoga for anxiety deals better than any mode of therapy. In fact yoga poses for anxiety has been in practice for long time.
Medical symptoms of anxiety are increased pulses, heartbeats; mouth going dry, acceleration in breathing and perspiration are noted on the physiological side. Diarrhea, phobias, palpitations, sweating and fainting are also observed. But moreover a person suffering from anxiety is similar to that of a tired person.
Some Commonly Noticed Anxiety Disorders
Anxiety symptoms appear as a manifestation of different disorders. Here are some of the disorders commonly noticed.
Panic Attack Disorder
Panic, a feeling of fear and anxiety in anticipation of some misfortune. When panic attacks, usually attacks abruptly, and the common symptoms are palpitations of heart, fainting and short breaths in rapid succession etc. As medical experts define there are three types of panic attack disorders. The first one being the unexpected disorder, the second is situational disorder – particular situations that trigger disorder and finally the situation ally predisposed panic attacks such as the chance panic attacks while driving.
Post-traumatic Stress Disorder (PTSD)
People who become prey to PTSD are those who have witnessed some great physical trauma or ordeal, terrific event in life, exposed to threatening situation, or threatened. Incidences like rape, threat to life, exposure to disasters etc cause PTSD. Things are never over in the minds of PTSD patients and they continue to get haunted by bouts of memories of the ordeal. Such patients usually complain of sleep problems, and may get startled easily.
Obsessive-Compulsive Disorder (OCD)
Obsessive-compulsive disorder, comparatively more common disorder is manifested in the form of strong and unwanted thoughts that crop up any time in the mind of sufferer and particular repetitive acts of any kind or recurring behaviors. Repetitive behaviors such as rechecking, counting and perhaps the most symbolic hand washing are done with the hopeful mind that things got to be corrected.
Phobia is a disorder the root cause of which is anxiety. Phobia is identified in people who have extreme and irrational fear of simple things of life or normal, day-to-day, social situations. Phobia is, more often than once, due to the fear of or aversion to something.
How Yoga Helps In Recovering From Anxiety?
The slow breathing exercising technique of yoga helps to get rid off anxiety. Contrary to the symptoms and characters of the anxiety yoga brings a sigh of relief. The breathe control techniques of yoga involving prolonged breathing, help to deal with the causes of anxiety within ones mind. The neutralization of hormones by determined practice brings a soothing effect. The oxygen supply to the body is significantly increased due to yoga and all the symptoms like shortness of breath, rapid pulses and heartbeats get relaxed. Take for example the case of shava asana that is very powerful to dampen anxiety?
Some Yoga Poses for Anxiety
Some specific yoga asanas if practiced regularly and under expert supervision are helpful in curing anxiety. Those having recurring episodes of anxieties, must practice these asanas as yoga is capable of dealing with anxiety.
Single Leg Raise
This is one of the best yoga poses for anxiety. Keep your back straight and Lie down. Start breathing in and raise the right leg up straight to the maximum. Breathe out and keep the leg down to original position. Then repeat the same with left leg. Now raise your feet and hold it using opposite hand. Hold it there for a while till you took a few breaths.
Double Leg Raise Yoga Pose
The procedure is the same as single leg raise but instead of raising one leg at a time, you raise both the legs together with knees being straight and buttocks on the floor. Repeat ten times. Sequential breathing must be followed ie. breathe in while raising and breathe out while lowering legs.
This is one of the simplest yoga poses for anxiety. Lie down on stomach and keep your palms besides your shoulders. Keep the feet together and ensure toes pointing outwards, push-up your head and chest gently off the ground and slowly lift up head to it’s full. Sequential breathing must be followed ie breathe in while pushing up and breathe out on the way back.
This yoga posture helps to reduce stress and anxiety significantly. First begin with shvana asana. Spread the knees fully on the floor and start bending forward to the extent that it becomes possible to touch your belly to thighs and make sure the forehead touches to ground. Keep the hands fully stretched in front of you.
This is also known as ardha matsyendrasana. Beginning is similar to paschimothanasana. Raise your right foot and rest it on left knee, lock it by your left armpit and balance your body by keeping right palm on the floor on the right side. Start bending the left knee to the extent to touch your hips by left heel. Twist torso as much as is possible to right and breathe 4-5 times. Get relaxed and come back to original position and do it for the next leg.
Some Pranayamas for Anxiety
Breathing techniques are indispensable part of yoga. Pranayamas are breathe control techniques that are easy to practice independent of yoga asanas. Some pranayamas are discussed here to help reduce anxiety.
Ujjayi (Victorious Breath)
Get relaxed and sit in padmasana, inhale to the full capacity of lungs. Hold breath as long as possible. Close the right nostril with right thumb and then breathe out from left nostril. In the next cycle, close the left nostril using right index finger and then breathe out from the right nostril.
This breathing technique is quiet different, with the beginning from sukhasana (some yoga experts advise padmasana). Breathe in through one nostril and breathe out through the other alternatively, using the right thumb and index finger to close the alternate nostrils. Feel relaxed and hold breath as per your comfort in between inhaling and exhaling.
In the era of medical advancement people choose Yoga to combat anxiety. Yoga for anxiety is getting popular among the 21st century generation. However it is recommended to consult your doctor before experimenting with yoga poses for anxiety.