Asanas And Pranayama for Anxiety

Anxiety1Yoga and breathing exercises are very good way to control anxiety and stress. Yoga’s unique combination of gentle physical movements, breathing practices, relaxation and meditation are designed to harmonize the workings of the nervous system and to relax the physical body.

Managing Anxiety with Yoga

Before starting your Yoga practice to control anxiety, spend ten minutes in the Corpse Pose. Use this time mentally to separate yourself from your experiences of the past, and from the anticipated happenings (real or imaginary) of the future.

Focus your awareness on the present moment only. If your attention strays during the practice (described by yogis as mental clutter), quietly bring your mind back to this awareness. The relaxation induced by Alternate-Nostril Breathing, Ujjayi (Victorious Breath) and the Deep Relaxation, (instructions available here) will quiet the mind, as well as resting the body.

Simple Breathing Exercise for Managing Anxiety

Lie on your back in a comfortable place. Breath slowly through your nose. Use your diaphragm to such air into your lungs. Allow your abdomen to expand at the same time. After the abdomen is fully expanded, continue to inhale as deeply as possible. Reverse the process when you breath out. Contract your abdomen while exhaling slowly and completely. Repeat this exercise several times.

Yoga Sequence to Manage Anxiety Disorders

Iyengar recommends the following Yoga sequence to manage anxiety:

1 Tadasana Samasthithi
2 Tadasana Urdhva Hastasana
3 Uttanasana
4 Prasarita Padottanasana
5 Adhomukha Svanasana
6 Adhomukha Svanasana
7 Salamba Sirsasana
8 Uttanasana
9 Utthita Trikonasana
10 Ardha Chandrasana
11 Viparita Dandasana
12 Viparita Dandasana
13 Ustrasana
14 Virasana
15 Adhomukha Virasana
16 Janu Sirsasana
17 Paschimottanasana
18 Upavista Konasana
19 Baddhakonasana
20 Supta Bai)I)Hakonasana
21 Supta Virasana
22 Setubandha Sarvangasana
23 Setubandha Sarvangasana
24 Viparita Karani
25 Savasana
26 Ujjayi Pranayma
27 Viloma 2 Pranayama


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