Fears and anxieties can cause us much trouble (not to mention panic attacks). Yoga can help here. It teaches us to live in the present, and not worry about what might happen in the future. Yoga also teaches acceptance of everything that happens, leaving no worries and fears no chance. We present a simple sequence of asanas, which you can do every time you feel that you are covered by fear or anxiety.
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Simple posture
This simple sitting posture creates excellent conditions for meditation, meditation, peace of mind and focus on breathing.
Start from a comfortable position sitting cross-legged. If you feel tension in the hip area, raise the pelvis higher – sit on a brick, folded blanket or pillow – let the pelvis be higher than the knees. Pull the spine, relax the shoulders and remove them from the ears. Close your eyes and bring attention inside. Allow thoughts to pass in your mind, not clinging to them. Let the breathing become deeper.
Nadi Shodhana (Variable Breathing)
This pranayama balances energy in the body. It is very soothing and relaxing and helps to get rid of anxiety and anxiety.
Sitting in the Simple Pose, bring the right hand to your face and gently place your thumb on the right nostril. Place the index and middle finger on the point between the eyebrows, and the unnamed finger on the left nostril. Open the left nostril and close the right nostril, inhale through the left. Then close the left one, open the right one and exhale through the right one. Continue to breathe, watching the mind calming down. Finish with an exhalation through the left nostril.
Supta Badha Konasana (Pose of the Butterfly lying)
A lot of tension is released when the hips open. A simple, passive and restorative way to do this is to fulfill this pose. Lie on your back and pull your feet to it, so that your knees open to the sides of the rug. To make the pose more intense, bring the stops as close as possible to the groin.
If you want to make the pose more relaxing, place under your knees pillows or blankets for support so that you can completely relax. Let the arms lie relaxed on both sides, the eyes are closed. Soften your breath, let yourself fall down on the floor.
Scroll lying down
Twists help you get rid of unnecessary energy – stress, anxiety, unhealthy thoughts, fears leading to panic attacks. From the previous pose, stretch your legs. Bend the right leg and bring it to the chest, grasping the outer surface of the knee with your left hand. On inhalation bring the knee closer to the chest and on exhalation pull the knee to the left, to the rug. Try not to lift your shoulders, relax and take a deep breath. Mentally “twist” all of the things that you do not need anymore. When you are ready, take the other side.
Shavasana (Pose of the Corpse)
The best posture for relaxation. Pull out your legs, hands relaxed on each side, palms up.
Let the earth take upon itself the whole weight of your body – fall into it. Release your breath, close your eyes, and try not to think about the past or the future. Allow all anxieties to dissolve.