6 calming yoga poses to reduce anxiety
Anxiety disorders are the most common mental illness in the world, affecting hundreds of millions of people each year, according to the World Health Organization. While mainstream treatments such as cognitive behaviour therapy are still the norm, yoga is increasingly being seen as a valuable adjunct. In a study published in JAMA Psychiatry, yoga practice resulted in substantial reductions in symptoms in individuals with generalized anxiety, demonstrating how yoga can soothe body and mind with breathing, movement, and awareness.
The following are some of the yogic asanas to help cure anxiety.
Bridge pose (Setu bandhasana)
Bridge Pose is a gentle backbend yoga pose that opens the chest and lengthens the spine, and calms the brain, alleviating mild depression and anxiety. Raising the heart above the head increases circulation to the brain and calms the nervous system. It also releases tension in the back and stabilizes breathing, so this is a great pose for emotional balance.
Child's pose (Balasana)
This resting position is accomplished by kneeling on the floor, placing your arms out in front, and bringing your forehead to the mat. It promotes a sense of safety and relaxation, releases tension from the body, and allows deep, slow breaths. Practicing this pose reduces anxiety by engaging the parasympathetic nervous system, which controls the body's rest-and-digest mode.
Legs-up the wall pose (Viparita Karani)
This restorative pose is reclining on your back with your legs stretched vertically against the wall. It boosts circulation, particularly to the brain, and relaxes the nervous system. The inversion is commonly utilized in yoga therapy for managing anxiety, suppressing the stress hormones, and inducing a sense of quietness and serenity in the mind.
Cat-cow stretch (Marjaryasana–Bitilasana)
This ongoing movement is between arching (cow) and rounding (cat) the spine, in synchronization with slow, deep breaths. It releases tension in the spine, develops body awareness, and concentrates the mind. It is a daily practice that balances the sympathetic and parasympathetic nervous systems, thus banishing anxiety and soothing emotional swings.
Standing forward fold (Uttanasana)
In this position, sit forward from the hips with a soft knee bend, your head hanging down towards the floor. It stretches the hamstrings and spine and encourages the flow of blood to the head. The pose calms mental chatter, releases tension brought about by stress, and is applied at times to relieve anxiety because of its relaxing and meditative nature.
Corpse pose (Savasana)
Back pose with relaxed arms and legs, it is the final overall position of yoga practice. Coupled with deep breathing or guided meditation, it is a pose for body-wide relaxation. It reduces heart rate, quiets the mind, and manages emotional response, which makes it an extremely effective reliever of anxiety and chronic stress.
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