As stress or anxiety symptoms start to appear, yoga is often the first thing people turn to. You could discover that paying attention to your breath as well as your capacity to be present in each pose will help you to tame your negative thoughts and elevate your mood in general. If you are receptive to the practice, performing one or two postures for a brief period of time each day can have a significant influence. Make a mental note of the ways your body feels as you enter each pose to get the most out of your session. Any feelings that surface should be allowed to surface and be felt. If you notice that your thoughts are starting to stray, gently bring them back to the mat and carry on with your practice. To learn how to perform some of our favorite postures that reduce anxiety, keep reading.
Hero pose
You can discover your centre by adopting this seated position. You could find comfort in this pose's stillness by focusing on your breath. Worked muscles:
Ankle muscles, quadriceps, and erector spinae
For this:
- Place yourself on your knees. Your feet should be a little wider than hip-width apart, and your knees should be locked together.
- Maintain a flat foot surface at all times.
- Retain your seat such that the area between your feet and your bottom is on the floor. Use a book or a block if your bottom does not touch the ground.
- Put your hands on your thighs.
- Straighten your back out to extend your spine and open your chest.
- Remain in the position for five minutes.
Tree pose
By focusing inside and slowing your rushing thoughts, this traditional standing stance may assist you. Worked muscles:
Tibialis anterior, quadriceps, and abdominals
For this:
- As you are standing, put your weight on your right foot and raise your left foot slowly.
- Turn your left foot's sole slowly towards the direction of the inner of your left leg.
- Put it on the outside of your left leg, thigh, or ankle.
- Do not stomp your foot on your knee.
- Any comfortable position is fine for your hands. This could hang by your sides or be held in a prayer position in front of your heart.
- Holding this position for two minutes at most.
- Continue on the other side.
Triangle pose
You can release stress in your neck and back by striking this invigorating stance.
For this:
- In a little angle, point your right toes inward while facing your left toes forward.
- Raise your arms above your shoulders.
- Face down with your palms.
- Your left hand reaches forward as you extend your torso forward.
- Reposition your right hip by hingeing at the hip joint. Place your left hand on a block, the floor, or your leg.
- Raise your right arm up and towards the sky.
- Look anywhere you feel comfortable.
Standing forward bend
Standing in this resting position could help you release stress from your body and calm your thoughts. Worked muscles:
- Vertebral muscles
- piriformis
- Hamstrings
- gastrocnemius
- gracilis
For this:
- With your feet spaced about hip-width apart, stand with your hands on your hips.
- Exhale as you fold forward using your hips as a hinge, maintaining a tiny bend in your knees.
- Lay your hands down on the ground or prop them up on a block.
- Tucking the chin into the chest is recommended.
- Your lower back and hips should be relaxed. You should hang heavily to the floor with your head and neck.
- Maintain this posture for a minute.
Fish pose
You can use this backbend to loosen up your back and chest. Worked muscles:
trapezius abdominals, intercostals, and hip flexors
For this:
- Stretch your legs while you sit.
- Your palms should be facing down as you place your hands there.
- Stretch your chest while squeezing your elbows together.
- After that, lean back on your forearms and elbows while keeping your arms raised above your chest by pressing into them.
- If it's comfortable, you can rest your head on a block or cushion or let it hang back towards the floor.
- Maintain this posture for a minute.
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