10 yoga poses to relieve anxiety
So many of us suffer with anxiety at some point in our lives. Whether it be an anxiety disorder, or we go through phases where anxiety is our predominant emotion, everyone knows what it feels like to be anxious to some extent.
Yoga is a tool that anyone can use to help reduce these feelings of anxiety and induce a state of calm instead. The reason yoga is so effective at relieving anxiety is because a lot of poses stimulate our vagus nerve. This is a central nerve that runs directly down our spine and it carries signals to the brain, heart and digestive system. The vagus nerve is linked with the parasympathetic nervous system, which is the system associated with the, “rest and digest” state, which is the opposite of the, “flight or fight” state that anxiety keeps us in. On top of this, yoga promotes mindfulness, it forces us to think about the now and forget about our other thoughts. When we focus on the way the body is moving with the breath, we can temporarily quiet our mind and feel at peace. So if you’re not already practicing yoga for stress and anxiety relief - let this be your reminder to start!
10 yoga poses to relieve anxiety
1) Neck Stretches
When people say, "she/he’s a pain in my neck", that's because we physically store stress in our upper body. So gently stretching into the neck can really help release this stored emotion. Making sure to NEVER pull on the neck, always gentle movements.
2) Thread the Needle Pose
This offers a gorgeous twist in the thoracic spine, also a part of the body that can hold onto anxiety. This twist can be modified to be as gentle or intense as you need.
3) Cat/Cow Pose
This pose helps to stimulate internal organs and brings fluid, new energy into the body. When practiced with the breath - these two poses can promote mindfulness which inevitably calms the mind.
4) Child’s Pose
Child’s pose stimulates the vagus nerve which we know relieves anxiety. It feels so comforting to sit and relax the entire body in this pose, give it a go and feel the effects!
5) Ragdoll Pose
Most forward fold poses have an anxiety relieving effect, but this one in particular allows blood circulation to the brain and the holding onto opposite elbows feels like a much needed hug.
6) Tree Pose
Most balances can also be a great anxiety reliever, as they force us to focus on the balance. This enhanced concentration helps to quiet the mind and it makes the anxiety melt away for a few moments. Challenging the body by balancing can be a great way to get out of the mind.
7) Tadasana
When we have a firm stance and can pull energy up from the ground beneath us, we can relieve our anxiety. Spending time to plant your feet into the ground and stand with a nice straight spine can in time reduce your anxiety. As good posture not only makes us feel more confident, but it also promotes healthy function of all the internal organs.
8) Head to Knee Pose
This forward fold is a great anxiety reliever as the forehead and knee connection helps to relax the brain from the chaos, offering a physical massage to the frontal lobe.
9) Shoulder Stand
Inversions like the shoulder stand help to stimulate that vagus nerve, increases thyroid production and induces new blood flow to the brain. This is probably my favourite pose on the list for relieving anxiety!
10) Savasana
I couldn’t make this list and not add savasana - it would be criminal! Lying down and allowing your body to fully relax with soft breathing is such a relief to the nervous system. Let this be your reminder to NOT SKIP SAVASANA at the end of the class, it is vital to relax the body and mind
Hope this list helps, try to incorporate some of these poses into your practice next time you do yoga. And remember, take your time, breathe and slow down your body.
