Today, yoga is often featured in mainstream media to show unrealistic expectations. For instance, our Instagram feeds are filled with photos of beautiful, young women sporting a model physique and demonstrating a sophisticated posture in a exotic setting such as close proximity to the Leaning Tower of Pisa or in front of a statuesque palm tree in the evening.
When you consume this kind of content, it has the potential to bring on the fear of comparison Did you know that the enigmatic practices in yoga goes far beyond the glitzy physical poses? The most basic type of yoga is one that can be performed everywhere, and not only by forcing your body into an extreme way however, by simply breathing control.
I’m always telling my class that the most efficient method to overcome panic attacks is to take short deep breaths without concentration on your exhale. Give it a go even while reading this and feel the experience for your self. The breath is the main gateway to our practice and it’s the element that most strongly determines our experience, whether on or off the mat.
Here are five ways you can lessen your anxiety and improve the quality of your life by controlling your breathing as well as combining this with easy yoga exercises:
1. Take note of how you Feel, physically, mentally Emotionally, Physically
Then, place the other hand in your chest, the other hands on the belly, and exhale completely, retracing your steps from 5 back to 1. Inhale the hand that is placed on your heart until 5 and exhale in a backwards direction starting at 5. Inhale until you reach that space in between the palms of your hands for 5 and then release the exhale beginning at 5 and then counting from 1 back to 5.
Inhale and hold your hand resting on your belly for 5 seconds. Then, exhale, and then count backwards 5 seconds. Then, inhale until you reach 7/7 and then inhale into your heart, ribs and your low belly, then exhale until the count of 10. Do this 10 times. Take note of how you feel after.
2. Go for a stroll, matching your step to your breath
Note the scents and sounds around you, and take note of the temperatures of the air on your skin. Set a pace that is steady and, if you can remove your shoes and put your feet on the floor. This is known as grounding and it is extremely powerful in the event that you begin to feel the anxiety setting it.
3. Sun Salutation
Standing or sitting, do some mini Sun-Salutations. Inhale as you lift both arms upwards over your head. Then exhale your hands along your centerline, bringing your palms to the heart area. Take a second inhale with your eyes looking up and exhale your hands in the center, and then let them drop to your mat. Take a moment, then take several breaths by pressing your palms on your mat. Relax your shoulders and lower your back. Reduce your breathing. Repeat 3 times.
4. Legs up the wall pose
If your anxiety manifests in the bouncy legs or jittery legs take a Legs Up the Wall pose, which is also known as Viparita Karaani Sanskrit. Begin by finding a wall, then lie to the ground. Your legs should be parallel to the wall, making an angle of 90 degrees between both your feet and body. Move your shoulders under you, firmly press the top of your head against the ground, turn your palms up and then breathe in deeply. This position can be performed anyplace and is beneficial to all people, particularly following long periods of travel.
5. At long last, be aware of what you are consuming!
A lot of screen time and loud music, as well as sugar and caffeine can be the cause of a stressed mind. Make sure to include more tranquil things like a bath that is relaxing and a peaceful meditation, a stroll in the natural world and so on. If you drink coffee in the form of tea, you can try changing to tea instead of coffee to reduce the nervous buzz. When sugar forms a significant element in your daily diet, you can try including sweets with an index of low glycemic (like the coconut-based sugar and whole fruit).
If you’re looking to expand your meditation and yoga practice to combat anxiety, have a look through the Yoga for Mental Health series on the Yoga Studio App. There are numerous practices that were developed specifically to improve our mental well-being. For instance Yoga Nidra is one of them. Yoga Nidra sequence is specifically made for those who have an active mind. The health of our minds is crucial for our health and well-being so giving it the attention and time it required isn’t more complicated than one might imagine. Have fun Namaste!
