The mind is a powerful tool that can shape one’s reality. A quiet, calm and organized mind can positively influence our wellbeing. On the other hand, a thundering, nervous and chaotic mind will do just the opposite—shaping an unfavorable reality. Often, that nervous energy manifests into
anxiety in the body, which can be challenging to work through alone.
Yoga helps relieve anxiety and stress through stimulating the nervous system via
breathwork, movement (which ironically includes practicing stillness) and shifting our mindset.
“I like to visualize the practice of yoga as an internal ocean because the therapeutic effects are truly infinite once we dive in,” says
GiGi Brandofino a yoga teacher and spiritual practitioner based in San Francisco who specializes in astrology and holistic healing. “The deeper we go within ourselves through pairing breath with movement, the more that begins to unfold and blossom.”
Yoga for anxiety: How does it help?
In addition to increased strength, flexibility, mindfulness and balance, yoga also fosters a heightened sense of self-awareness, which Brandofino says “allows you to decompress your nervous system, release stress and improve your quality of sleep and really overall wellbeing.”
A common form of
anxiety that many experience is referred to as “anticipatory anxiety,” which is a form of excessive worrying about the future that causes distress—a never-ending cycle of “what ifs” and worst-case scenarios that the majority of us know all too well. Yoga teaches us how to practice
mindfulness and remain present.
“The physical practice of yoga is a fusion of conscious breath and strategic movement. This combination, when practiced repeatedly regardless of the pace, is the perfect recipe for being present in the now,” Brandofino says. “Honoring yourself right here in this present moment is one of the best things you can do for your overall mental, physical, spiritual, emotional and energetic health. So, the
how isn’t necessarily the important part when it comes to
improving your mental health through the practice of yoga. It’s really just a matter of showing up exactly as you are and making the commitment to yourself to be present on or off your mat.”
Yoga is a multifaceted practice. The yoga poses, or
asanas, are just one piece of the puzzle. While flowing through specific poses to relieve anxiety is beneficial, the practice also focuses on deep breathing, stillness,
meditation, concentration and self-awareness, plus an inward look toward how we treat others and ourselves (to name a few!).
Brandofino, a Reiki master and teacher, points out that people tend to associate
increased heart rate with anxiety. And while increased heart rate can be a
result of anxiety, it doesn’t necessarily mean that increasing one’s heart rate will induce anxiousness.
“I am pointing this out because many people think that the more passive forms of physical yoga such as
Restorative or
Yin are the flows that are best for relieving anxiety. I do agree with this statement and happen to love these styles of yoga dearly. However, I also disagree because even when you're moving fast in this practice, you are still linking breath to movement and bringing yourself back to the now.”
4 yoga poses for anxiety
This very accessible and attainable flow, which moves through all six directions of the spine, can be taken at any pace depending on your mood or even particular liking or style.
Child’s pose
Widen knees the width of your mat, untuck toes and bring them as close together to touch as possible. Walk arms away from you and slowly lower down onto your chest and forehead. Rock head from side to side, massaging your third eye and begin to implement a three-second inhale balanced with a three-second exhale. Stay here for as many breaths as you need.
From child’s pose, walk hands to the left, anchor down through your right hip, and feel the stretch and expansion in the right side of your body. Stay here for as many breaths as you’d like, then walk hands to the right, anchor down through your left hip, feel the stretch and expansion in the left side of your body. Honor as many breaths as you need in this space. Once complete, walk your hands back to center in child’s pose.
Table top & cat-cow
From child’s pose, press up onto all fours in table top, knees directly under hips and wrists directly under shoulders. On your inhale, move through Cow pose by dropping your belly down towards your mat, widen through your collar bones, make the motion of pressing down through your fingertips and drawing your hands energetically toward your knees, soften your gaze up to the ceiling. For Cat pose, press down through your fingertips and arch your spine up toward the ceiling and away from your body. Repeat these two poses as many times as needed with the breath.
Seated twist
From tabletop, cross at your ankles and bring yourself into a seated, cross-legged position. Inhale reach arms over head, exhale twist to the right, place left palm on right knee and right palm at the base of your spine. Stay here for as many breaths as needed. Remember to inhale to lengthen through your spine, and exhale to find even just a little more space or stillness in your right-side twist. Release the right-side seated twist, inhale reach arms back over head, exhale twist to the left. This time, right palm on left knee and left palm at the base of your spine. Repeat instructions above for the right side here through the breath.
Savasana
Lay down on your back with feet a comfortable distance apart, arms alongside your body. Close your eyes and connect to a slow, balanced inhale and exhale. Option to support your lower back with a
bolster or pillow under your knees as well as a blanket for warmth and a pillow or cushion behind your head for neck support.
Can specific yoga poses actually help support someone with anxiety?
It’s a fair question.
“Sure, these specific poses will help you access certain areas of the physical body through the breath that can relate to the relief of your anxiety. But, at the end of the day, the main character is always the breath, Brandofino says. “You can sit in stillness and as long as you are consciously focusing on a balanced inhale and exhale, your
parasympathetic nervous system is activated. This is the part of our nervous system that is designed to put us in the rest and digest mode as opposed to the sympathetic nervous system which springs us into fight or flight also known as stress.”
Brandofino shares that she suffered from anxiety most of her life and still experiences it now, in new ways, as a mother. She uses a mantra (a word or sound repeated to foster empowerment and aid concentration—often in meditation) that she shares with others to use on their journey through anxiety and beyond.
“I find it helpful to remind myself that I always have what I need within me,” she says, “While the practice of yoga in many forms has significantly impacted my relationship with anxiety, there is nothing outside of me that is more beneficial than bringing my awareness back to myself through my breath.”
Whether we’re moving, sitting still or laying down, as long we connect with our breath, we’re giving ourselves the ability to work through and overcome anxiety.
Looking for more ways to nurture your mental health? Visit Vitacost.com for
anxiety support supplements, including
adaptogens and herbs.
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