Effects of Yoga on Anxiety- The Soothing Power of Asanas

Introduction:

Stress and anxiety have been claimed as one of the main reasons for various chronic diseases, thus reducing the life quality of humans irrespective of the medicines. Hence, it has become a primary goal to find a solution to relieve anxiety and stress, and by conducting many clinical trials among people, yoga has proven to be a highly beneficial factor in solving it.

What Is Yoga?

Yoga is an ancient system of physical practice used to balance the mind and body through meditation, exercise, breath control, and emotions. Yoga has been practiced by the human race since the beginning of civilization and has been seen in different parts of the world, including Asia, middle eastern countries, North Africa, and South African countries. Yoga is preferred as an adjunct of complementary and many medical treatments to help patients achieve a peaceful mind and body. Yoga is a therapy that involves physical stretching of the body and has three core components, and they are:

• Breath Control - This is the practice of controlled breathing that helps a person to have a relaxed breath and a calm mind.

• Yogic Poses - The yogic poses help relax the body as the designed movements increase the strength and flexibility of the body.

• Meditation - The meditation period while performing yoga helps a person to be more active-minded and aware of the present situation.

Some of the potential health benefits of yoga are:

• Reduces stress.

• Improves body flexibility and promotes fitness.

• Helps manage chronic conditions like diabetes, asthma, hypertension, arthritis, chronic pain, and insomnia.

What Is Anxiety?

Anxiety is the feeling of fear, uneasiness, and being dreadful about any situation. It is characterized by increased perspiration, rapid heart rate, a sense of restlessness, dizziness, body ache of unknown cause, etc., as a result of stress. Over some time, these anxiety disorders do not resolve and can worsen, affecting the system. Clinically, there are various anxiety disorders seen, and some of them are:

• Phobia towards closed places, crowded places, dogs, etc.

• Panic disorders, even in situations of calmness or no danger.

• Generalized anxiety disorders due to worries about life, finances, family, etc.

Who Is at Risk of Anxiety Disorders?

People who are more at risk for anxiety disorders are:

• People with emotional traits.

• Introverts who are anxious about new situations or awkward when meeting new people.

• Early childhood trauma.

• Familial history of mental disorders.

• Traumatic incidents in adulthood.

• Systemic conditions like hormonal imbalance or arrhythmias.

Is Yoga Good for Anxiety?

According to the American Mental Health Association, yoga is a good and beneficial treatment to get rid of anxiety and stress and is helpful for everyone in general. It is proven to show effective management of conditions with promising results. Some of the conditions are:

• Anxiety.

• Post-traumatic disorders.

• Schizophrenia.

• Attention-deficit stress disorders etc.

What Are the Yoga Poses for Relieving Anxiety?

There are many yoga forms, and some of the essential poses used in the management of anxiety are:

Satyananda: Satyananda yoga is a traditional yogic method that involves asanas (postural exercises), pranayama (breathing exercises), and meditation to balance the mind and body, focusing on the energy of the body that helps to calm the mind and body by preventing distraction. Some of the satyananda yogic poses are:

• Seated butterfly pose.

• Chair pose.

• Mill churning pose.

• Crocodile pose.

• Garland pose.

• Head to knee pose.

• Side stretch pose.

• Cow face pose.

Power Yoga: Power yoga is an active fast-paced yoga style that mainly concentrates on increasing heart rate, strength building, developing endurance, and burning calories. It is also called Vinyasa yoga or gym yoga. Some of the power yoga poses are:

• Child pose.

• High plank.

• Cobra pose.

• Upward-facing dog.

• Downward facing dog pose.

Surya Namaskar: Surya namaskar means saluting the sun. It combines twelve exercises to achieve weight loss, fight insomnia, strengthen muscles and bones, stretch abdominal muscles and spinal cord, etc. The twelve exercises of surya namaskar are:

1. Pranamasana (prayer pose).

2. Hasta Uttanasana (raised arm pose).

3. Hasta Padasana (hand to foot pose).

4. Ashwa Sanchalanasana (equestrian pose).

5. Parvatasana (mountain pose).

6. Ashtanga Namaskara (salute with eight parts).

7. Bhujangasana (child pose).

8. Parvatasana (cobra pose).

9. Ashwa Sanchalan (equestrian pose).

10. Paad Hastha Asana (hand-to-foot pose).

11. Hasta Uttanasana (raised arm pose).

12. Pranam Asana (gratitude pose).

Hatha Yoga: The Hatha yoga technique is a preparatory method to balance the mind and body. It is a group of flexing exercises that helps relax and stretch muscles to bring calmness to the mind.

Sukhasana: The Sukhasana yoga method is simple or straightforward, compromising an effortless pose by sitting with crossed or folded legs and relaxing the mind. This is one of the best asanas to relax and calm the mind helping the body and muscles to relieve the soreness from tension. It is also called the meditation pose.

What Are the Precautions to Be Taken Before Starting Yoga?

Yoga is a very safe practice suitable for people of all age groups. Still, it is necessary to get medical consent for certain medical conditions before starting the practice, and they are people with:

• Disk herniation.

• Osteoporosis.

• Pregnancy.

• High blood pressure.

• Eye conditions like glaucoma.

• Thrombosis (blood clot).

How to Start Practicing Yoga?

Practicing yoga is beginner-friendly, and one can always start with simple yogic poses like Sukhasana. However, to get the most of the benefits, It is always ideal to practice it under the guidance of a trained professional, and some of the ways are:

• Trained under qualified professionals.

• Online classes or in-person classes.

• Pre-recorded videos.

• Through research and knowledge on the subject of yoga.

Conclusion:

Many doctors believe that yoga as a treatment modality helps in curing or reducing anxiety as it mainly concentrates on breathing, relaxing, and stretching exercises which help reduce stress hormones in the body, thus making people feel calmer. Yoga helps people with anxiety to get a break from their thoughts and perform better daily. Performing the poses and breathing practices helps achieve the right balance between the mind and the body, making the person more aware of the situation with a calm mind.