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Introduction

Anxiety is a normal reaction to stress. It helps one deal with a tense situation in the office, study harder for an exam, and keep focused on an important speech. In general, it helps one cope. But when anxiety becomes an excessive, irrational dread of everyday situations, it has become a disabling disorder. We all know what anxiety feels like. Our heart pounds before a big presentation or a tough exam. We get butterflies in our stomach during a blind date. We worry and fret over family problems or feel jittery at the prospect of asking the boss for a raise. However, if worries and fears are preventing you from living your life the way you'd like to, you may be suffering from an anxiety disorder.

The good news is, there are many anxiety treatments and self-help strategies that can help you reduce your anxiety symptoms and take back control of your life. Because the anxiety disorders are a group of related conditions rather than a single disorder, they can look very different from person to person. One individual may suffer from intense anxiety attacks that strike without warning, while another gets panicky at the thought of mingling at a party. Someone else may struggle with a disabling fear of driving or uncontrollable, intrusive thoughts. Still another may live in a constant state of tension, worrying about anything and everything.

Yoga and Anxiety

Proper breathing is essential for good health. Most people dont realize that improper breathing can cause a lot of problems ranging from general fatigue and anxiety to heart disease and cancer. This is because cell health is dependent on sufficient oxygen supply. Shallow breathing has become a hallmark of our lifestyle. Were actually too busy to breathe. This hightens the bodys stress response and leads to anxiety. Yoga psychology also suggests many techniques for resolving conflicts, including acknowledging and accepting the conflict in all its depth; recognizing the need for some kind of change; resisting the inclination to act out feelings or to do nothing; exploring alternatives; communicating with others without blaming them; accepting feedback from others; using discrimination in accepting or rejecting alternatives; surrendering to necessary losses; acting with determination; accepting outcomes with equanimity; working calmly on a problem even if a negative outcome, or no outcome, seems inevitable; and letting intuition suggest new possibilities. These strategies are derived from what in yoga are called the yamas and niyamas-the attitudes toward life that are the basis of all yoga practices.

Characteristically yoga is a slow paced, slow breathing exercising technique, which is in sharp contrast to the symptoms and characters of the anxiety and our reaction to it. Driven by its characteristic prolonged breathing, yoga helps dampen the causes of anxiety within ones mind. The hormonal reactions in the blood are neutralized by determined and forceful self restraint. The shortness of breath, rapid pulses and heartbeats get soothed by steady but gradual supply of oxygen and reduction in circulation due to yoga.

YOGA POSES FOR ANXIETY

Single Leg Raise Pose

This is one of the best yoga poses for anxiety. Lie down straight on your back. Raise the right leg up straight and as far as possible while inhaling. Lower it back to original position exhaling. Then repeat the same with left leg. In the next cycle hold your feet with opposite hand while in the raised position. Hold it there for a while till you took a few breaths.

Cobra Pose

This is simply the easiest of the yoga poses for anxiety. Lying flat on stomach rest your palms besides your shoulders. Holding the feet together and toes pointing away, push-up your head and chest gently off the ground with head lifted up fully. Breathing sequence is inhaling while pushing up and exhaling on the way back.

Sage Twist Pose

This is also known as ardha matsyendrasana. Start like paschimothanasana. Rest right foot on left knee clamping it there, lock it by your left armpit and support yourself by resting right palm on the floor on the right side. Bend the left knee so much as to touch your hips by left heel. Twist torso as much as is possible to right and breathe 4-5 times. Go back to original position and do it for the next leg.

Child Pose

This is one of the effective yoga postures to reduce stress and anxiety. Proceed from shvana asana. With knees spread fully on the floor bend forward so much as to touch your belly to thighs and forehead to ground. Keep the hands fully stretched in front of you.

Ujjayi Pose

Sitting in padmasana, inhale till lungs are full. Hold breath as long as possible. Exhale from left nostril by closing the right one with right thumb. In the next cycle, exhale from the right nostril, closing the left nostril this time with right index finger.

YOGA ASANAS FOR ANXIETY

ARDHASHALABHASANA

Shalabha" means "locust" in Sanskrit. The final position of this asana resembles a locust when it lowers its head to eat and raises its tail. Hence, the name 'Ardha' means 'half' in Sanskrit.

Steps

SHASHANKASANA

This asana strengthens the muscles of the legs and thighs and makes them supple. It tones up the spinal nerves and helps in relieving arthritic pain. It is an excellent asana for digestion.

Steps

NIRAALAMBASANA

It's a very comfortable yoga position in which one lies in prone position on the abdomen with the head resting on the upper limbs. This position is also a first step for another asana, the Bhujangasana.

Steps

TRIKONASANA

This Asana has also come through tradition. It has been described widely in modern Yoga Texts. We assume a triangular form through this practice hence it is called Trikonasana.

Steps

MAKARASANA

Makara' in Sanskrit is crocodile. This position is basically meant for relaxation after performing other asanas.

Steps

VAKRASANA

Vakrasana was taught before Ardhamatsyendrasana, 'Vakra' means 'twisted'.

Steps

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