How Yoga can help in Anxiety and Panic Disorder

Posted by: | Posted on: 30 May, 2019 | Category: Health Tips | School Name: abhay_11


How Yoga can help in Anxiety and Panic Disorder

How Yoga can help in Anxiety and Panic Disorder

Anxiety is the physical or mental state of being stressed, feeling uneasy, distressed in a significant event.

Anxiety can make people frustrated, cause sleeplessness, scared to leave home, talking to other people. In some cases, it may cause severe headaches, stress.

 

SYMPTOMS OF ANXIETY

 

1. Nervousness, restlessness

2. A feeling of danger, panic

3. Heavy sweating

4. Rapid heart rate

5. Lethargy

6. Sleeplessness

7.Lack of focus

YOGA ASANAS FOR ANXIETY AND PANIC ATTACKS

 

  1. Bound angle yoga pose - Begin seating with your spine straight and your legs extended in front of you on the mat. Rest your arms at your sides with your palms on the mat. Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides. It’s important to allow your knees to drop open only as far as they will go.

  2. Bow pose - Begin by lying flat on your stomach with your chin on the mat and your hands resting at your sides. On an exhalation, bend your knees. Bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart. Reach back with both hands and hold onto your outer ankles. On an inhalation, lift your heels up toward the ceiling, drawing your thighs up and off the mat. Your head, chest, and upper torso will also lift off the mat lift your heels and thighs, and your chest and press your shoulder blades firmly into your upper back. Hold for up to 30 seconds.

  3. Bridge pose - Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor, palms flat. Press your feet and arms firmly into the floor. Exhale as you lift your hips toward the ceiling. Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat. Reach your knuckles

  4. Alternate Nostril Breathing - Begin in a comfortable cross-legged position. With your right hand, bend your index and middle fingers, keeping your ring finger, pinkie finger, and the thumb extended. Close your right nostril with your right thumb, Inhale deeply through your left nostril, At the top of your inhalation, close your left nostril with the ring finger of your right hand as you release the right nostril, Exhale through your right nostril, keeping the left nostril closed, inhale deeply through your right nostril, Seal your right nostril again with your thumb, then release your left nostril, Exhale out of your left nostril. You should now be in the original position, with your thumb sealing your right nostril. This is one cycle, Repeat up to 10 full cycles.

  5. Leg up the wall - Begin the pose by sitting with your left side against the wall. Gently turn your body to the left and bring your legs up onto the wall, Lower your back to the floor and lie down. Rest your shoulders and head on the floor, Shift your weight from side-to-side and scoot your buttocks close to the wall. Let your arms rest open at your sides, palms facing up, Close your eyes. Hold for 5-10 minutes, breathing with awareness, To release, slowly push yourself away from the wall and slide your legs down to the right side.





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