Yoga tricks for anxiety, stress relief, and depression: 4 asanas that relax and improve vitality.
Yoga is a natural remedy for stress, depression, and anxiety. Yoga Asanas, on the one hand, reduce stress, causing stress, and on the other-oxygenate, relieve fatigue and add energy. Explore the 4 asanas that relieve symptoms of stress, depression, and push away disturbing thoughts.
Yoga restores mental balance and therefore helps to fight depression, stress, and anxiety. It is also a natural therapy recommended during periods of nervous exhaustion and loss of vitality.
The following positions were chosen in order to act both relaxing and energetically for the mind and body. Performing them regularly, you provide yourself with a good mood and get rid of internal stresses.
Yoga for anxiety and stress know how often to practice
To feel the effect of the exercises, perform these asanas at least 3 times a week. However, you can return to them whenever you feel the need. At each position takes 2-3 minutes. Remember about strong, deep breathing.
1. The position of the mountain with raised arms (Urdhva Hastasana in Tadasana)
This position builds a sense of inner balance and stability. Stretching the arms up, uplifting and strengthens self-confidence.
Execution: Take the tadasana position: Stand straight with your feet, body weight evenly spread on both legs. Download the shoulder blades, lower your shoulders and coccyx up to the pelvis must be perpendicular to the floor. Then raise your hands up so that they form a line with the body. The elbows should be absolutely simple interior, palms facing each other. Inhaling, pull your hands up, trying to stretch the spine as much as possible. Look straight ahead. Breathe slowly and calmly. To get out of the situation, slowly lower your hands down.
2. Posture dogs with head down (Adho Mukha Svanasana)
A dog with head-down oxygen to the brain and therefore revitalizes and adds energy to individuals suffering from symptoms of depression. It also allows you to get rid of the tension that has accumulated in the shoulders, neck and lower back.
Execution: kneel and support yourself in front of the arms. Lift your toes and gently lift your hips up, straightening your arms, legs and back at the same time. Your body should take the form of an inverted V. Head details between the shoulders. The arms, head, neck, and spine should be in line. Relax the muscles of the shoulders, neck and décolleté. Hold in position for a few deep breaths. To get out of the situation, take a step forward, coming, first right, then left the foot in the palm of your hand, located on the floor and slowly, rounding back, return to the standing position.
3. The position of the hose (Bhujangasana)
Strong curvature of the spine in this position relieves stress from the lower back and carefully expands them. Opening the chest deepens breathing and adds energy.
Execution: Lie on your stomach, face the floor. Connect your legs and press the backs of your legs to the Ground. Put your hands on the ground under your shoulders, keep your elbows close to your body. When inhaling, lift up the chest – try not to pull hard with your hands, but lift the trunk with the help of the back muscles. Press the pubic bone to the floor, relax the buttocks. Don’t straighten your arms completely. Pull your neck and head up. With each breath, open your chest, and with the exhalation try to pull the spine up as much as possible. Leaving the situation slowly round in a circle lower your body to the floor.
4. The position of the warrior (Virabhadrasana)
In this position, the main emphasis is on the work of the legs – should be stable and tight to the base. The feeling of the ground beneath your feet adds courage and boosts self-confidence. Asana also promotes concentration, restores harmony and tranquility.
Execution: stand in Tadasana (description of the position in exercise 1.). Inhale and exhale, make a wide split, moving the leg to the side. Arms straighten, and lift to the sides (they should be perpendicular to the surface), the interior, palms point down – arms and shoulders should create one line. Turn the right foot 90 degrees outward (hips stay still). Pressing the left heel into the floor, start sagging the right knee and slowly descend down until the thigh is parallel to the ground. Keep your arms and shoulders at the same height at all times. Point the top of your head up. Finally, turn your head to the right. Take a few breaths. Exit the position on the inhale, turning the feet inward and connecting the legs. Repeat the exercise on the other side.