Yoga for Anxiety Relief
So to start, what is yoga? We have all seen or heard of folks getting into wild shapes and posting photos, but what is it really? Yoga is an ancient practice and philosophy that originated in India. Yoga comes from the Sanskrit root word yuj meaning "to unite.” Yoga allows us to connect the mind and body.
There is SOOO much ancient wisdom connected to yoga and it’s not possible to boil it down to a few sentences. Though, I hope to provide a useful introduction here. Simply put, it incorporates asanas (yoga postures), pranayama (breathwork), and meditation. If you’d like to learn more, one of the foundational texts on yoga is, “The Yoga Sutras of Patanjali.”
All that being said, how do you start using yoga to assist with managing feelings of anxiety? Here are two yoga asanas and a breathing pattern you can try today!
This first pose is easy seat. You can find this shape by aligning the spine and sitting upright. You can use the support of a wall or the cushion of a blanket underneath you if necessary. This shape is lovely for centering ourselves when feeling overwhelmed or disconnected. From here, you may engage in some deep breathing to calm the nervous system.
One style of pranayama is Samavritti which strives to create evenness in the inhalations and exhalations. It’s sometimes called “box breathing” in therapy as well. One method of engaging in this pranayama is by breathing in for a count of 4, holding for a count of 4, exhaling for a count of 4, and holding for a count of 4. This sequence of breath is then repeated several times. I always recommend at least 5 cycles of breath!
Another calming yoga shape is legs up the wall. This posture is just as the name suggests, lying with your back on the floor and resting your legs on a wall. In this position, you may also choose to have a blanket, mat, or pillow under the back. In a pinch, no props are necessary! You might also choose to engage in the Samavritti breath to enhance the relaxation effect.
As a yoga instructor, yoga student, and therapist these are practices I use daily and share with my clients. If you try them out for the first time, I’d love to hear about your experience!