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ANXIETY – YOGA ASANAS

ANXIETY – YOGA ASANAS
Dec 2022

People turn toward yoga for stress and anxiety relief in today's stressful world . Yoga is an ancient form of exercise which has amazing calming effect on one's body and mind.
Yoga helps to focus on breathing and ability to stay in the present moment, can help to eliminate negative thoughts.
WHAT IS ANXIETY ?
Normal people experience a feeling of panic and distress while taking test, moving to new place or taking major life changing decision. It is a unpleasant feeling which is a normal reaction to challenges. It normally comes and goes without interfering in everyday life of person.
However in Anxiety disorder , anxiety does not go away and tends to get worst with time. Its symptoms interfere with daily activities such as relationships, work , social life etc.
There are different type of anxiety disorders :
OBSESSIVE-COMPULSIVE DISORDER: It is characterized by recurrent, obsessive thoughts and repetitive behavior. Performing repetitive behavior like cleaning ,counting etc may provide temporary relief from anxiety and not performing them may increase anxiety.
GENERALIZED ANXIETY DISORDER : Persistent and excessive anxiety about ordinary issues like health, money , family and work . It is difficult to control and may hampers one's daily life.
PANIC DISORDER: Sudden feeling of intense fear and anxiety which peaks within minutes. It is accompanied by physical symptoms like heart palpitation, chest pain , dizziness , abdominal distress or shortness of breath.
POST-TRAUMATIC STRESS DISORDER: People with past traumatic experiences are more prone to anxiety disorder. The anxiety attack can be triggered by facing event familiar to traumatic experience.
WHAT ARE THE CAUSES OF ANXIETY ?
Exact cause of anxiety is not known but some factor may contribute to it :
Stress
Substance abuse
Other medical conditions like depression
Family history of generalized anxiety disorder.
Environmental factors
WHAT ARE THE SYMPTOMS OF ANXIETY ?
Some of the common symptoms of anxiety are :
Increased heart rate
Feeling nervous or restless
Panic or sense of impending danger
Hyperventilation
Sweating and trembling
Fatigue
Trouble in concentration
Troubled sleeping
Unexplained pains or aches
AYURVEDIC APPROACH :
In ayurveda aggrevation of vata cause anxiety in a person. Imbalanced vata gets accumulated in nervous system causing anxiety in person in the form of nervousness, panic, restlessness and fear.

YOGA ASANA :
STEPS:
Lie flat on stomach on ground. Keep your feet hip-width apart and toes facing downward .
Place palms facing floor near shoulder blades
Put pressure onto your palms and lift your upper body, smoothly curving spine.
Keeping shoulders back lift your head and chest.
Stretch your body from head to toe
Hold the posture for few deep breaths and then slowly return to resting position.
PRECAUTIONS :
Pregnancy
Back , wrist or shoulder injuries
Carpal tunnel syndrome
Headache
2.BALASANA( CHILD'S POSE) : Most comforting and restorative pose. It provides sense of stability and calm helps relief anxiety. Also beneficial for nervous and lymphatic system.
[photo1]
STEPS:
Sit on your heels on the ground with big toes touching each other and knees at hip-width apart.
Taking deep breaths start bending forward slowly stretching chest and arms forward.
Ret your head on ground with arms stretched over head.
Hold the posture for few deep breaths and gradually return to sitting position.
PRECAUTIONS :
Knee injury
Diarrhea
High blood pressure
Pregnancy or Post-partum.
VRIKSHASANA (TREE POSE ) : It require full concentration as it helps in switching off busy mind.[photo1]
STEPS:
Stand straight with both arms on side.
Taking deep breaths slowly start lifting one foot off the ground and shift whole body weight on other.
Place the heel of lifted foot on other leg.
Slowly raise both hands above the head and join the palms with fingers facing upwards.
Hold the posture for some time and then slowly start returning to initial position .
PRECAUTIONS :
Migraine
High blood pressure
Knee, back or leg injuries
Insomnia
Knee pain
URDHVA HASTASANA (UPWARD SALUTE ) : It is helpful in stretching the shoulders and arms. Helps to improve digestions. Helps in anxiety as accommodate the free movement of energy in body.[photo2]
STEPS:
Stand straight with big toes touching each other and small space between heels
Arms by your sides and palms facing away from the torso
Inhale and slowly lift arms above the head.
Join the palms with finger facing upwards
Hold the posture for 20-30 seconds then slowly return to initial position.
PRECAUTIONS :
Piles or fissures
Slip disc
Pain in cervical vertebras
Pain in Knee, shoulder or hip
High blood pressure
Pregnancy
PASCHIMOTTANASANA (SEATED FORWARD BEND ) : It stretch's spine , lower back and hamstring. Also reduces fatigue and relieves symptoms of anxiety.[photo3]
STEPS:
Sit on the ground with legs stretched out
Stretch both arms upwards and slowly start leaning forward to your toes keeping spine straight.
Take deep breaths holding big toes with your hands
Touch forehead with your knees
Keep elbows on ground and hold the posture for some seconds.
Slowly return to sitting position.
PRECAUTIONS :
Slip disc
Pregnancy
Diarrhea
Back injury
Abdominal ulcers
Asthma
Hamstring injury

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