BENEFITS OF YOGA FOR ANXIETY

INTRODUCTION

• Yoga helpful in people suffering from anxiety. 
• There is some evidence to suggest that it is useful particularly in people living with obsessive-compulsive disorder (OCD) and generalized anxiety disorder (GAD).
• Yoga is a form of exercise that includes stretching, breathing, relaxation, and meditation.
  

HOW YOGA HELP TO EASE ANXIETY

• Yoga give direct benefits to both the body and mind through reduce the symptoms of anxiety and stress.
• Yoga helps to induce a relaxation response and reduce heart rate on a psychological level, mindfulness promotes a focus on the present moment, 
• Guiding thoughts away from anxiety and worry about future events.

PHYSICAL BENEFITS OF YOGA

• When people experiencing anxiety the “alarm center” located in the brain has gone into a state of high-alert. 
• The deep breathing exercise associated with yoga speak directly to the amygdala to lower the state of arousal. 
• Yoga activates the parasympathetic nervous system which encourages body relaxation. 

Yoga also helps to:

• Lower blood pressure
• Reduce heart rate
• Release muscle tension
• Increase body awareness
• Aid in relaxation
  

PSYCHOLOGICAL BENEFITS OF YOGA

Yoga help in:

• Promote compassionate observation of the dialogue in your head
• Provide space for intentional thought patterns
• Aid in present-moment awareness
• Increase self-connection

YOGA POSES FOR ANXIETY

There are many types of yoga. Some popular forms include:

• Satyananda – This yoga includes gentle poses, deep relaxation, and meditation. It is suitable for beginners and reduce stress.

• Hatha yoga – One of the most popular forms of yoga
  Hatha is also quite gentle.
  It involves holding poses and concentrating on breathing.
  Hatha yoga is suitable for beginners and reduce stress.

• Power yoga – this yoga tends to be more intense and involves more movement through poses.
  It focuses on fitness as well as relaxation.

• Hero pose – this seated posture yoga can help to find your center.
  Focusing on breath may help to find ease in the stillness of this pose.
  Muscles worked:

• Erector spinae
• Quadriceps
• Knee muscles
• Ankle muscles
  

• Tree pose – This standing pose may help to focus inward, quieting racing thoughts.

Muscles worked:

• Abdominals
• Psoas
• Quadriceps
• tibialis anterior
  

• Triangle pose – This energizing yoga pose ease tension in neck and back region.
  Muscles worked:

• latissimus dorsi
• Internal oblique
• Gluteus maximus and medius
• Hamstrings
• Quadriceps
  

• Standing Forward Bend – This resting standing yoga pose relax mind while releasing tension in body.
  Muscles worked:

• Spinal muscles
• Piriformis
• Hamstrings
• Gastrocnemius
• Gracilis
  

• Fish pose – This backbend yoga pose relieve tightness in chest and back.
  Muscles worked:

• intercostals
• Hip flexors
• Trapezius
• Abdominals
  

• Extended Puppy post – this yoga pose stretches and lengthens the spine and give relieve in tension.
  Muscles worked:

• Deltoids
• Trapezius
• Erector spinae
• Triceps
  

• Child’s pose – This relaxing yoga pose help to ease stress and fatigue.
  Muscles worked:

• Gluteus maximus
• Rotator muscles
• Hamstrings
• Spinal extensors
  

• Head-to-Knee Forward Bend – This pose may help soothe your nervous system.
  Muscles worked:

• Groin
• Hamstrings
• Spinal extensors
• Gastrocnemius
  

• Seated Forward Bend – This yoga pose calm the mind while relieving anxiety.
  Muscles worked:

• Pelvic muscles
• Erector spinae
• Gluteus maximus
• Gastrocnemius
  

• Legs-Up-the-Wall pose – This restorative yoga pose allows complete relaxation of mind and body.
  Muscles worked:

• Hamstrings
• Pelvic muscles
• Lower back
• Front torso
• Back of the neck