Yoga exercises for anxiety disorders

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Yoga is a fairly comprehensive practice that not only helps maintain a healthy body shape, but also has the effect of curing anxiety disorders and depression. If you often suffer from mental stress, mild depression, you can apply yoga at home to improve the condition. The following article will suggest yoga exercises to treat anxiety disorders.

1. What are the benefits of yoga for depression?

“What to do with anxiety disorder” is the question of people who are experiencing this condition. Currently, to improve as well as treat depression, practicing yoga is a treatment method that many experts recommend to patients to do at home.
Research results have shown that yoga practice to treat anxiety disorders will bring a number of health benefits as follows:
Helps increase body energy, healthy, supple Reduce stress, tension in the head Yoga is a physical activity with many poses combined with each other such as meditation, relaxation, breathing techniques, etc. to help relax the mind, improve difficulty concentrating, and fatigue caused by depression. . Helps to improve signs of anxiety and depressive disorders Manage persistent or chronic pain Illnesses or disorders such as back pain . According to doctor Mason Turner (USA) of the Kaiser Permanente Medical Group, yoga is an effective therapy in the treatment of depression. The combination of meditation, movement, and breathing in yoga practices works to naturally relieve depression. Specifically:
Meditation : This is a method of stillness to help focus on the present moment and remove from the mind the disturbing things. Movement: Movement exercises in yoga require high concentration to strengthen the mind-body connection. Breathing: Breathing exercises can help reduce symptoms of depression, anxiety disorders, insomnia, stress... you will feel more comfortable when you focus on slow and deep breathing. You can take basic yoga classes to be guided and supported by a yoga instructor. Once you have mastered the basic movements, you can practice yoga exercises to treat depression at home, and you should consult your doctor before applying this method of therapy to ensure safety as well. as the most effective.

2. Yoga exercises for anxiety disorders

2.1. Yoga poses "hero" This sitting posture can help find focus. Focusing on your breath will help you feel at ease in a calm posture. This exercise works on:
Spine Head Knee Muscle Ankle Muscles How To Do
Start in a kneeling position. Your knees should be close together and your feet should be slightly wider than your hips. Keep the top of your feet flat on the floor. If the floor is hard or uncomfortable, place a pad or block under your buttocks, thighs, or calves. Place your hand on your thigh. Sit up straight to open your chest and lengthen your spine. Hold this pose for up to 5 minutes.

2.2. This "classic" standing posture can help you focus and remove external pressures and worries. This exercise will work your stomach and neck.
How to do it:
From a standing position, put your full weight on your right leg and slowly lift your left leg off the ground. Slowly rotate the sole of the left foot inward, moving the sole of the left foot from the ankle to the calf, up to the right thigh. Avoid pressing your feet into the knees. Fold your hands in a prayer position in front of your left or hang them vertically overhead. Hold this position for up to 2 minutes. Repeat on the right leg.
2.3. Triangle Pose This energizing pose can help relieve tension in your neck and back. Exercise will help work the abdomen and neck
How to do it:
Start in a standing position, feet wider than hips. Point your left foot forward and your right foot horizontally. Raise your arms to extend off the shoulders. Your palm is facing down. Extend your legs forward as you bring your left hand forward. Touch your left hand to your left leg, and extend your raised right arm high toward the ceiling. Hold this position for up to 1 minute. Then do the same with the other side. 2.4. This is a yoga exercise for anxiety disorders that helps to relax the mind and release stress. The exercise will help to:
Spine muscles Stomach muscles How to do:
Stand with feet hip-width apart and hands on hips. Exhale as you bend your hips to bend forward deeply, knees slightly bent. Drop your hands to the floor Release the tension in your lower back and hips. Hold this position for up to 1 minute. 2.5. Fish Pose The fish back bend can help relieve tension in your chest and back. The exercise will help work the hips and abdomen
How to do it:
Sit with your legs straight in front of you. Place your hands underneath your buttocks with your palms facing down. Squeeze your elbows together and open your chest. Then lean back, forearms and elbows holding the body, press on the arms to push the raised chest. Hold this position for up to 1 minute.

2.6. Yoga for Anxiety with Extended Puppy Pose This yoga for anxiety disorders helps to stretch the spine to relieve stress. The exercise will help impact the spine and neck. How to do it as follows:
Extend your arms forward, stretch all your back muscles, and at the same time lower your buttocks toward your heels. Work your arm muscles, keeping your elbows raised. Gently rest your forehead on the floor. Allow your chest to open and soften in this pose. Hold this pose for up to 2 minutes. 2.7. Legs Up Wall Pose This restorative pose relaxes the body and mind The exercise will work:
Pelvic muscles Anterior neck How to do it:
Lie on your back, hands on the floor Raise your legs Up high, leaning against the wall The closer the buttocks are to the wall, the more comfortable it is. So it is better to lie close to the wall or a few centimeters away. This exercise helps to relax the back, chest and neck. Hold this pose for up to 10 minutes.

3. Notes when applying yoga exercises to treat anxiety disorders at home

Although many studies support the practice of yoga as a way to relieve anxiety, treat depression, and anxiety disorders, the exercises are not suitable for everyone. So talk to your doctor before starting a new yoga or exercise program. Your doctor can help identify any possible risks and recommend appropriate modifications.
Sometimes yoga exercises can bring discomfort. It's a good idea to practice in a space that feels comfortable and safe, so do yoga at home or join a class designed specifically for stress relief or emotional healing.
If you feel that practicing yoga is not effective, more pressure instead of reducing anxiety, stress, stop practicing and see a doctor.
Vinmec International General Hospital has the function of examining, consulting and outpatient treatment of psychological and health problems, including anxiety disorders. With modern equipment, Vinmec Psychological Clinic is currently cooperating with experienced professors and experts. Along with the combination of implementing psychological tests, specialized psychotherapy for diagnosis and treatment, in order to bring the best medical examination and treatment effect.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.