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You are going through a perfectly normal work day and suddenly, you feel your heart rate go up and irrational panic sets in. Have you been through such unexplained bouts of anxiety at odd times in the day? Well, you are certainly not the only one.  Anxiety disorders range from mild to acute and chronic. They affect 40 million adults in the U.S, which is 18% of the population, making it one of the most common mental illnesses in the country.

It takes a toll on the person suffering, mentally, emotionally and physically. According to the American Yoga Association, “The effects of anxiety are magnified when the body is not exercised: tension in the muscles builds, breathing remains constricted most of the time, and the mind has no rest from the whirling thoughts and feelings that feed the anxiety.”

Yoga is known to be a highly helpful mechanism in dealing with anxiety on a day to day basis, with or without medication. While medication may have some side effects, Yoga and spirituality provide a long lasting answer to anxiety disorders without any side effects, except joy and a sense of well-being.

Here we list 5 Yogasanas and then some really workable tips and breathing exercises to face anxiety in a way that it does not impede critical social and work situations, like a big interview or an important exam.

  1. Tree Pose or Vrikshasana

Here is the secret to hold this pose steadily. In this pose, if you look at one specific point in front of the body, you can easily keep your balance longer.

2. Cat Pose or Marjariasana

Come on the knees. Both the knees should be 1-2 feet apart. Align them with the hip joints. Knees and ankles are on the floor, palms on the floor in line with shoulders. The upper body should resemble

3. Leg-Up-The-Wall Pose or Viprita Karani

4. Child Pose or Bal Asana

5. Corpse Pose or Shavasana

Shavasana is a good segway into Yoga Nidra.

  1. Yoga Nidra

Having felt the stretch in all other parts of the body, now it is time to rest and let the body cells relax. It is very important that after doing asanas, we either finish the session with a soothing guided meditation of Yoga Nidra (Yogic sleep). Without proper rest after the asanas, you miss out on the most important experience of Yoga which is a deep spiritual rest that your body gets, after having exhausted the Rajas Guna in the body through focused activity.

Some Additional Tips And Exercises So That Anxiety Does Not Impede Critical Life Situations

1) Learn the Hm Sound

Close your eyes and sit with either legs crossed or legs planted firmly on the ground if you are sitting on a chair.


2) Using Mouth For Out-breaths

-Take a deep long breath through the nostrils in and breathe out through the mouth. Repeat the cycle 5 times. This instantly helps to calm the frayed nerves and the body settles down.

3) Yogic breathing

Repeat this cycle 5 times. Now there might be a tendency to expand and release both chest and stomach together but with awareness you can correct this pattern. The order (Breathe in-expand chest-expand stomach-breathe out-relax stomach-relax cheat) is most important in this breathing practice for it to work.

4) Bhramari or Bumble Bee breathing

With every breath out, make the humming sound and keep relaxing more and more. This breathing exercise makes the intellect sharper and clears the mind.

Disclaimer: This article is only for informative purposes. It is strongly recommended for children and adults to learn and practice these asanas under the guidance and supervision of a trained and certified Sri Sri Yoga faculty.



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