|Yoga Your Home Practice Companion|
Yoga can be the best tool for stress and anxiety management. It broadly includes the complete package of Asanas (body postures), Pranayamas (breathing techniques), Hasta Mudras (hand postures), Meditation, and the ancient yoga philosophy that can inculcate positive thoughts in an individual. All of these have helped several anxiety patients to recover and enjoy their lives.
Most of the people across the globe are suffering from stress and stress-related anger or sadness due to COVID-1. The impact of corona virus-related stress and anxiety is expected to rise exponentially in the coming months. The difference between anxiety and stress is that anxiety persists whereas stress eventually gets nullified.
With coronavirus lockdown, the impact on the global economy is going to be catastrophic. It means our stress will not go away easily. Each day presents a new level of uncertainty especially to those whose jobs are at stake. We need to learn to manage our stress very carefully during the coronavirus lockdown period. Even after the lockdown is over the problems are going to persist for quite some time. Thus the stress is going to get converted into anxiety. Hence we must learn to manage both effectively to remain healthy and happy.
Yoga for stress & anxiety
Now is the time to do or learn some yoga, if you are not already in to it. We must also help our other family members including children to learn it as much as possible. It will help the individuals to not only face the current stress and anxiety but also will prepare them to face any such situation in future.
There are hundreds of free apps and websites where you can learn age-specific yoga. It will not just keep us healthy physically but also spiritually and mentally. Yoga has been known to help people get rid of stress anxiety since time immemorial.
Yoga asanas to relieve stress & anxiety
These yoga asanas or one to get rid of most of the stress & anxiety. It’s not necessary to perform all the postures. A single posture or a combination of a few can help one achieve a happy and healthy mind and body. The ideal time is 15-30 minutes daily especially in the morning is better. However it can be performed in the evening also or twice daily as well.
- Danurasna (Bow Pose )
- Setu Bandhasana (Bridge Pose )
- Marjariasana (Cat Stretch)
- Hastapadasana (Forward Bend While Standing )
- Sirsasana ( Standind on the head )
- Shavasana (Corpse Pose )
- Surya Namaskar ( The Sun Salutation ): A combination of various asanas that can keep our body, mind, and soul free from any unwanted invader.
N.B.: At the end of the yoga postures, one must lie down in Yoga Nidra to give your mind and body a few minutes of complete relaxation. The technique is helpful in flushing out body toxins from our body, a primary cause of stress, from our systems.
Pranayamas to relieve anxiety
These are breathing exercises that can help our mind to get rid of the unnecessary clutter of thoughts that breed anxiety. Try the following breathing practices. The following pranayams are recommended for about 20 minutes once or twice daily:
- Kapal Bhati Pranayama (Skull-Shining Breathing technique)
- Bhastrika Pranayama (Inhaling & Exhaling in quick succession)
- Anulom Vilom (Alternate Nostril Breathing)
- Bhramari Pranayama (Bee Breathing)
Meditate for a relaxed mind
Meditation can be an excellent technique to relax a disturbed mind and provide calm and peace. Meditating daily for even 10 minutes can help to alleviate stress and anxiety to a large extent. Scientific research has shown that regular meditation practice can help significantly reduce the level of the stress hormone ‘adernaline’.
Keep company of positive people
If we spend more time with positive-minded people, we will be influenced by similar thoughts. It will be reflected in our overall attitude and action. Only a positive mind can breed joy, peace and relaxation.