Work away your anxiety woes with yoga moves.
How to reduce anxiety?
Relief from anxiety and stress is now only a yoga tip away!
Stress, fear, anxiety – if we start counting all those instances in life when we experienced these emotions, we may just lose count! Whether it's anxiety over exam results or the reaction of our parents to the report cards; or nervousness about the first date or a job interview – we have all lived through these moments. A little bit of fear is normal; in fact, just like salt in food, it is necessary for us to remain disciplined, focused, and dynamic.
The problem arises when this fear persists and becomes so intimidating that it starts interfering with our daily lives. Then it becomes an anxiety disorder – a state of excessive uneasiness, worry, or fear of the unknown, which needs to be treated – and this is where yoga can help you overcome anxiety easily.
However, yoga alone should not be considered the only anxiety disorder treatment option. It should complement anxiety medication after consultation with a doctor or specialist. The doctor would provide better guidance on your condition and help you understand the type of anxiety disorder you may have – Panic Disorder, Obsessive-Compulsive Disorder, Post-Traumatic Stress Disorder, Social Anxiety Disorder, or Generalized Anxiety Disorder, to name a few.
Note: Allopathic medicines may have side effects; you may consider alternative treatments such as Homoeopathy and Ayurveda.
Anxiety Disorder Symptoms
- You feel unusually panicky, scared and uneasy.
- You tend to get uncontrolled, obsessive thoughts of past traumatic experiences.
- You wake up from frequent nightmares.
- You tend to repeatedly wash your hands.
- You have problems sleeping.
- Your hands and feet stay unusually sweaty.
- You get frequent palpitations.
How to overcome anxiety with yoga?
Regular yoga practice can help you stay calm and relaxed in daily life, and can also provide you the strength to face events as they come without getting restless. Yoga practice ideally includes the complete package of asanas (body postures), pranayamas (breathing techniques), meditation, devotional practices, and the ancient yoga philosophy, all of which have helped several anxiety patients recover and face life with new positivity and strength.
Shares Sushama Goyal, homemaker, “I would always remain tense and worried about little things in life. Every small or big event would shake me up. My husband consulted a doctor who diagnosed me with generalized anxiety disorder. I underwent anxiety treatment, along with the regular practice of yoga and meditation for about six months. And today I feel I have got a new birth. My thinking has changed. I feel much settled from within, and I have faith that whatever happens will be for good. I’m no longer scared of the future! Yoga gave me this strength.”
Like Sushama, even you can say hello to a positive life and overcome fear with yoga.
The following yoga techniques can help calm an unsettled mind and aid in anxiety disorder treatment naturally.
9 yoga tips to overcome anxiety
- Do Yoga asanas and relieve your mind of stress
- Breathe right with pranayamas to relieve anxiety
- Meditate to enjoy the gift of a relaxed mind
- Apply yoga philosophy in your life; stay happy and enjoy every moment
- Pray, keep faith and smile!
- Think about what you can do for others
- Know the impermanence of the world
- Recall a past situation when you could conquer anxiety
- Keep positive company around you
1. Do Yoga asanas and relieve your mind of stress
These yoga postures can help achieve a happy and healthy mind and body. Asanas help release tension and negativity from the system.
- Dhanurasana (Bow Pose)
- Matsyasana (Fish pose)
- Janu Shirsasana (One-Legged Forward Bend)
- Setu Bandhasana (Bridge Pose)
- Marjariasana (Cat Stretch)
- Paschimottanasana (Two-Legged Forward Bend)
- Hastapadasana (Standing Forward Bend)
- Adho Mukha Svanasana (Downward-Facing Dog)
- Sirsasana (Headstand)
- Shavasana (Corpse Pose)
Note: At the end of the yoga posture session, lie down in Yoga Nidra to give your mind and body a few minutes of thorough relaxation. The technique is helpful in flushing out body toxins, a primary cause of stress, from the system.
2. Breathe right with pranayamas to relieve anxiety
Taking your attention to the breath can help free the mind of the unnecessary clutter of thoughts that breed anxiety. Try the following breathing practices:
- Kapal Bhati Pranayama (Skull-Shining Breathing technique)
- Bhastrika Pranayama
- Nadi Shodhan Pranayama (Alternate Nostril Breathing)
- Bhramari Pranayama (Bee Breath)
3. Meditate to enjoy the gift of a relaxed mind
You might have often heard the term ‘adrenaline rush.’ This happens when we get too anxious about a potential threat. For instance, while taking an adventure ride, the level of adrenaline hormone goes higher, leading our hearts to beat faster, making the muscles tense and our body sweat profusely. Scientific research has shown that regular meditation practice can help significantly reduce the level of this stress hormone.
Meditation is an excellent technique to relax a distracted mind and give you a sense of calm and peace. Meditating daily can make you aware of how your mind works to keep you involved in small, petty things around you. It can also help you not worry too much or get anxious about the unknown future. Learn how meditation can help you to get rid of anxiety.
4. Apply yoga philosophy in your life; stay happy and enjoy every moment
Knowing and applying in daily life the ancient yoga knowledge, which talks about some simple yet profound principles (yamas and niyamas) of yoga, can be the secret to happy and healthy living. For instance, niyama principle (restraint) teaches the value of contentment. The Aprigraha principle can help us overcome greediness or the desire to keep possessing more, which can be a reason for stress and anxiety. Also, the Shaucha principle talks about the cleanliness of the mind and body. This rule can particularly help if you tend to get too anxious about catching infectious diseases.
The yamas and niyamas of yoga will also help us eat nutritious food and live a healthy and disciplined lifestyle which can significantly contribute to overcoming anxiety and stress. To understand the yoga philosophy, you may consider reading Gurudev Sri Sri Ravi Shankar’s commentary on Patanjali Yoga Sutras.
5. Pray, keep faith and smile!
Prayer is the best form of reassurance and support to keep you anxiety-free. Engaging in devotional practices or Bhakti yoga, such as daily prayer, chanting or singing bhajans (devotional songs) will fill you with positive energy and also help still the mind. They can also instill a sense of deep faith that all happens for the best and that there is a higher divine power that takes care. Moreover, make a conscious effort to smile more and more. It will instantaneously manifest confidence, calmness and positivity. Try it out right now!
6. Think about what you can do for others
When we constantly remain stuck in ‘me and mine’, it makes room for stress and anxiety. We keep worrying about what will happen to us. However, a shift in focus to “what can I do for others” can bring about a positive change. Then all your actions will become yoga and bring happiness. This is the path of Karma yoga. Direct your attention to how you can be of service to others around you. Energizing yourself with some service activity and indulging in random acts of kindness can give you deep satisfaction and immense joy, and also keep anxiety away.
7. Know the impermanence of the world
When the realization sets in that everything around us is temporary and would change, we become relaxed and settled from within. A feeling of “this too shall pass and not remain forever” arises in us and frees us from anxiety. Engaging in Jnana yoga, the path of wisdom and knowledge, by remembering the impermanence of the world and cultivating dispassion will dissolve all anxiety.
8. Recall a past situation when you could conquer anxiety
Recall a past situation when you were able to meet your challenges and overcome any anxiety. This would fill you with immense courage that you can pass through your difficulties even today, which will bring down your anxiety levels. Frequently reminding yourself that you had successfully navigated through anxiety in the past and are capable of doing so again instills that inner strength within you.
Whether it's dealing with blood pressure, hair fall, or getting glowing skin, the Sudarshan Kriya and other processes taught in the Art of Living’s Happiness Program and Online Meditation and Breath Workshop help it all. Sudarshan Kriya helps detoxify the body and mind by removing accumulated stress, fatigue and negative emotions. But wait, there's so much more. Enjoy optimal health and inner freedom.
9. Keep positive company around you
When you spend more time with positive-minded people, and participate in satsang, the company of spiritual seekers, you are influenced by similar thoughts, which reflects in your overall attitude to life. Only a positive mind can breed joy, peace and relaxation, and help you overcome anxiety disorder.
You can also explore more about a special workshop to get rid of anxiety and sleep disorders.
This article was written by Pritika Nair based on inputs by Dr. Sejal Shah, a Sri Sri Yoga teacher.
Practicing Yoga helps develop the body and mind, yet is not a substitute for medicine. It is essential to learn and practice yoga under the supervision of a trained Yoga teacher. In case of any medical condition, practice yoga only after consulting your doctor and a Sri Sri Yoga teacher.
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