ANXIETY – YOGA ASANAS

People turn toward yoga for stress and anxiety relief in today’s stressful world . Yoga is an ancient form of exercise which has amazing calming effect on one’s body and mind.

Yoga helps to focus on breathing and ability to stay in the present moment, can help to eliminate negative thoughts.

WHAT IS ANXIETY ?

Normal people experience a feeling of panic and distress while taking test, moving to new place or taking major life changing decision. It is a unpleasant feeling which is a normal reaction to challenges. It  normally comes and goes without interfering in everyday life of person.

However in Anxiety disorder , anxiety does not go away and tends to get worst with time. Its symptoms interfere with daily activities such as relationships, work , social life etc.

There are different type of anxiety disorders :

• OBSESSIVE-COMPULSIVE DISORDER: It is characterized by recurrent, obsessive thoughts and repetitive behavior. Performing repetitive behavior like cleaning ,counting etc may provide temporary relief from anxiety and not performing them may increase anxiety.
• GENERALIZED ANXIETY DISORDER : Persistent and excessive anxiety about ordinary issues like health, money , family and work . It is difficult to control and may hampers one’s daily life.
• PANIC DISORDER: Sudden feeling of intense fear and anxiety which peaks within minutes. It is accompanied by physical symptoms like heart palpitation, chest pain , dizziness , abdominal distress or shortness of breath.
• POST-TRAUMATIC STRESS DISORDER: People with past traumatic experiences are more prone to anxiety disorder. The anxiety attack can be triggered by facing event familiar to traumatic experience.

WHAT ARE THE CAUSES OF ANXIETY ?

Exact cause of anxiety is not known but some factor may contribute to it :

• Stress
• Substance abuse
• Other medical conditions like depression
• Family history of generalized anxiety disorder.
• Environmental factors

WHAT ARE THE SYMPTOMS OF ANXIETY ?

Some of the common symptoms of anxiety are :

• Increased heart rate
• Feeling nervous or restless
• Panic or sense of impending danger
• Hyperventilation
• Sweating and trembling
• Fatigue
• Trouble in concentration
• Troubled sleeping
• Unexplained pains or aches

AYURVEDIC APPROACH :

In ayurveda aggrevation of vata cause anxiety in a person. Imbalanced vata gets accumulated in nervous system causing anxiety in person in the form of nervousness, panic, restlessness and fear.

YOGA ASANA :

1. URDHVA MUKHA SHVAN ASANA(UPWARD FACING DOG POSE ): This pose opens your heart and helps to remove pent-up emotions. Helps to regulate respiratory system and calms the heart and mind

   

STEPS:

• Lie flat on stomach on ground. Keep your feet hip-width apart and toes facing downward .
• Place palms facing floor near shoulder blades
• Put pressure onto your palms and lift your upper body, smoothly curving spine.
• Keeping shoulders back lift your head and chest.
• Stretch your body from head to toe
• Hold the posture for few deep breaths and then slowly return to resting position.

PRECAUTIONS :

• Pregnancy
• Back , wrist or shoulder injuries
• Carpal tunnel syndrome
• Headache

2.BALASANA( CHILD’S POSE) : Most comforting and restorative pose. It  provides sense of stability and  calm helps relief anxiety. Also beneficial for  nervous and lymphatic system.

STEPS:

• Sit on your heels on the ground with big toes touching each other and knees at hip-width apart.
• Taking deep breaths start bending forward slowly stretching chest and arms forward.
• Ret your head on ground with arms stretched over head.
• Hold the posture for few deep breaths and gradually return to sitting position.

PRECAUTIONS :

• Knee injury
• Diarrhea
• High blood pressure
• Pregnancy or Post-partum.

3. VRIKSHASANA (TREE POSE ) : It require full concentration as it helps in switching off busy mind.

   

STEPS:

• Stand straight with both arms on side.
• Taking deep breaths slowly start lifting one foot off the ground and shift whole body weight on other.
• Place the heel of lifted foot on other leg.
• Slowly raise both hands above the head and join the palms with fingers facing upwards.
• Hold the posture for some time and then slowly start returning to initial position .

PRECAUTIONS :

• Migraine
• High blood pressure
• Knee, back or leg injuries
• Insomnia
• Knee pain

4. URDHVA HASTASANA (UPWARD SALUTE ) : It is helpful in stretching the shoulders and arms. Helps to improve digestions. Helps in anxiety as accommodate the free movement of energy in body.

   

STEPS:

• Stand straight with big toes touching each other and small space between heels
• Arms by your sides and palms facing away from the torso
• Inhale and slowly lift arms above the head.
• Join the palms with finger facing upwards
• Hold the posture for 20-30 seconds then slowly return to initial position.

PRECAUTIONS :

• Piles or fissures
• Slip disc
• Pain in cervical vertebras
• Pain in Knee, shoulder or hip
• High blood pressure
• Pregnancy

5. PASCHIMOTTANASANA (SEATED FORWARD BEND ) : It stretch’s spine , lower back and hamstring. Also reduces fatigue and relieves symptoms of anxiety.

   

STEPS:

• Sit on the ground with legs stretched out
• Stretch both arms upwards and slowly start leaning forward to your toes keeping spine straight.
• Take deep breaths holding big toes with your hands
• Touch forehead with your knees
• Keep elbows on ground and hold the posture for some seconds.
• Slowly return to sitting position.

PRECAUTIONS :

• Slip disc
• Pregnancy
• Diarrhea
• Back injury
• Abdominal ulcers
• Asthma
• Hamstring injury