New Delhi: Anxiety disorder is a condition that is characterised by chronic nervousness and worry. Yoga is one of the most effective ways to manage anxiety. Breathing exercises, meditation, and relaxation exercises can be helpful in improving symptoms of the condition.
Hero pose
This seated posture can help you find your center. Focusing on your breath may help you find ease in the stillness of this pose.
To do this:
- Get into a kneeling position. Your knees should be together, and your feet should be slightly wider than your hips.
- Keep the tops of your feet flat on the floor.
- If this is uncomfortable, put a cushion or block under your buttocks, thighs, or calves.
- Place your hands on your thighs.
- Sit up straight to open your chest and lengthen your spine.
- Hold this pose for up to 5 minutes.
Tree pose
This classic standing pose may help you focus inward, quieting racing thoughts.
To do this:
- From standing, bear your weight with your right foot and slowly lift your left foot off of the ground.
- Slowly turn the sole of your left foot toward the inside of your left leg.
- Place it on the outside of your left ankle, calf, or thigh.
- Avoid pressing your foot into your knee.
- Bring your hands into any comfortable position. This could be in a prayer position in front of your heart or hanging alongside your sides.
- Hold this pose for up to 2 minutes.
- Repeat on the opposite side.
Triangle pose
This energizing pose can help ease tension in your neck and back.
To do this:
- Come into a standing position with your feet wider than your hips.
- Face your left toes forward and your right toes in at a slight angle.
- Lift your arms to extend out from your shoulders. Your palms should face down.
- Extend your torso forward as you reach forward with your left hand.
- Hinge at your hip joint to bring your right hip back. Take your left hand to your leg, the floor, or a block.
- Extend your right arm up toward the ceiling.
- Gaze in any comfortable direction.
- Hold this pose for up to 1 minute.
- Then do the opposite side.
Standing Forward Bend
This resting standing pose may help relax your mind while releasing tension in your body.
To do this:
- Stand with your feet about hip-width apart and your hands on your hips.
- Exhale as you hinge at the hips to fold forward, keeping a slight bend in your knees.
- Drop your hands to the floor or rest them on a block.
- Tuck your chin into your chest.
- Release tension in your lower back and hips. Your head and neck should hang heavy toward the floor.
- Hold this pose for up to one minute.
