Breath, Balance, and Bliss: Yoga’s Role in Anxiety Relief

Breath, Balance, and Bliss: Yoga’s Role in Anxiety Relief

What is Yoga? 

Yoga is a complementary therapy practice that unites the mind, body, and breath to heal the physical, mental, and emotional well-being of an individual [2]. Yoga is a form of moving meditation that enhances emotional and psychosocial health and increases mindfulness that can help actively fight stress [2]. It originated more than 5,000 years ago in India and consists of many variations that are suitable to the practitioner [2]. 

Can it Alleviate Anxiety?

Practicing yoga can effectively reduce anxiety levels [1,3,4,5,6]. Yoga can biologically affect chemical and neurophysiological systems by regulating the autonomic nervous system and stress response [4]. The autonomic nervous system contributes to the physiological symptoms of stress, like increased heart rate and blood pressure [4]. Yoga de-activates the stress response from the hypothalamo-pituitary adrenal (HPA) axis and sympathetic nervous system by activating the relaxing alpha, beta, and theta brainwave states [4]. Consistently practicing yoga induces neuroplasticity, or the reorganization of neuron connections in the brain, thereby improving psychological skills [4]. 

Developing a Yoga Routine

Yoga is a great way to begin and end your day. Relaxation yoga can be used in the morning to lightly stretch and awaken your body. Strength-based yoga can be used in the evening to help stabilize your muscles after a long day. A good place to begin is one hour of yoga per week and increase your time slowly each week. Start with poses that feel easier on your body, and then work your way up to more difficult poses as you increase your time. See the beginner poses below that will help you begin your anxiety free yoga routine.

Beginner Yoga Poses for Morning Relaxation

1. Savasana

 

2. Reclining Twist 

 

3. Cat and Cow Pose

 

4. Child’s Pose

 

5. Cobra

 

6. Bridge

 

7. Pigeon Pose

 

8. Camel Pose

 

9. Seated Spinal Twist

 

10. Seated Forward Fold

 

Beginner Yoga Poses for Evening Stability


1. Downward-Facing Dog

 


2. Standing Forward Bend

 


3. Single Legged Chair Pose

 


4. Wide-Legged Standing Forward Bend

 


5. Warrior I

 

6. Warrior II

 


7. Extended Side Angle

 


8. Extended Triangle

 


9. Tree Pose

 


10. Lord of the Dance

Visit our store to find products that can boost your yoga routine like a yoga wheel, bolster pillow, non-slip mat, resistance band, and more!

References:
  1. Cramer, H., Lauche, R., Anheyer, D., Pilkington, K., de Manincor, M., Dobos, G., & Ward, L. (2018). Yoga for anxiety: A systematic review and meta‐analysis of randomized controlled trials. Depression and anxiety, 35(9), 830-843. https://doi.org/10.1002/da.22762
  2. Garfinkel, M., & Schumacher Jr, H. R. (2000). Yoga. Rheumatic Disease Clinics of North America, 26(1), 125-132. https://www.sciencedirect.com/science/article/pii/S0889857X05701265 
  3. Li, A. W., & Goldsmith, C. A. W. (2012). The effects of yoga on anxiety and stress. Alternative Medicine Review, 17(1). https://pubmed.ncbi.nlm.nih.gov/22502620/ 
  4. Nanthakumar, C. (2020). Yoga for anxiety and depression–a literature review. The Journal of Mental Health Training, Education and Practice, 15(3), 157-169. https://doi.org/10.1108/JMHTEP-09-2019-0050
  5. Shohani, M., Badfar, G., Nasirkandy, M. P., Kaikhavani, S., Rahmati, S., Modmeli, Y., ... & Azami, M. (2018). The effect of yoga on stress, anxiety, and depression in women. International journal of preventive medicine, 9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/
  6. Zoogman, S., Goldberg, S. B., Vousoura, E., Diamond, M. C., & Miller, L. (2019). Effect of yoga-based interventions for anxiety symptoms: A meta-analysis of randomized controlled trials. Spirituality in Clinical Practice, 6(4), 256. https://doi.org/10.1037/scp0000202
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