Advertising
Advertising

5 Do-Anywhere Yoga Hacks to Calm the Anxious You

5 Do-Anywhere Yoga Hacks to Calm the Anxious You

Anxiety is the base of stress, tension, and discomfort. It is also a silent killer. Don’t fall prey to hypertension and elevated blood pressure, along with susceptibility to heart diseases and lifestyle disorders. Enrich your yoga practice using these stress-relieving exercises to calm your senses and soothe your nerves. Anxiety can be overpowering and modern life is full of challenges. Yoga can help you to overcome these.

Yoga can help with the physical stress and tension of a heavy workday. Mental stress and creative blocks can surface in the workplace or the social gathering you attend. Stress and tension can lower energy levels and lessen physical aches and pains. It can even lower insomnia and relieve sleeplessness. Yoga hacks can dispel tension in seconds.

Here are 5 Do-Anywhere Yoga Hacks for a peaceful mind and a de-stressed body.

1. Pranayama in Lotus Pose

How you are feeling: Tense, anxious, and uptight with the feeling of stress building up.

Advertising

Yoga hack: Engage in the ancient art of pranayama or meditation in the Lotus position. This is an easy and simple pose which you can easily perform under the cover of an office desk or in a quiet corner by yourself. You need to locate a comfortable chair or opt for a flat surface. Your back should be supported and upright while you can close your eyes to concentrate better. Let your facial muscles relax and release the tension in your jaw and abdomen. Then, fold your legs in Lotus pose and breathing deeply, start counting. Inhale for 7 counts, hold the breath for 3 counts and then release your breath in 7 more counts. While you complete each cycle of the breath, try to prevent thoughts from building up in your mind. Let each thought come and go without your reacting to any of it. Keep the spine straight and at a right angle to the ground while performing this asana.

How it Works: Padmasana is one of the most basic and subtle poses of the ancient art of Yoga. Calm your nervous system and ease the tension by letting your body breathe out toxins as you align yourself using the Lotus pose.

2. Calm Yourself With the Child’s Pose/Balasana

How You Feel: You lack the ability to focus or concentrate well and are easily distracted.

Yoga Hack: Opt for the Balasana anywhere you go without being noticed by using your chair as a prop. There should be a comfort factor here as you need to reach out the arms ahead of you on a flat surface. So, sit facing your desk, and ensure that you are seated more towards the edge of the chair so that when you bend forward your tailbone gets enough space to stretch out. Ensure that the forehead presses the floor of the desk and the arms are placed against your sides next to the ears. Close your eyes to concentrate better, with your mind focused on the spot between your eyes. You need to close your eyes to focus on the Third Eye and ensure that your attention remains focused here.

Advertising

How This Helps: The Balasana helps to restore and rejuvenate the body enabling the mind to slow down. Adding pressure to the forehead improves vision and perspective, permitting you to rise from this posture with clarity and focus.

3. Combat Stress With the Seated Chair Twist

How You Feel: If you are feeling anxious and tense, with thoughts crowding your mind and pent up tension from tasks undone, you can try the reclined twist in the comfort of your workstation or social event to get instant relief from stress.

Yoga Hack: You can do this easily anywhere. All you need is a chair. The gentle twists of the asana beats stress and anxiety-inducing thoughts. Start by being seated in your chair, legs together, gaze in front. Next, turn your head towards the right while turning your upper body to the left. If your chairs come with arms you can hold them for support. Maintain this pose for 5 short counts. Come back to initial position, take another five counts and do the same for the other side for the same amount of time. This pose helps to release tensions in the back and shoulders. It also helps to counter distracting thoughts.

How This Helps: This pose helps to relax tension that may have crept up the lower back and shoulders, helping to quiet the mind.

Advertising

4. Relieve Stress With Kapalbhati

How You Feel: If you are feeling low levels of motivation and high levels of fatigue, this yogic breathing exercise can work wonders for you.

Yoga Hack: Find a comfortable seat for this yogic breathing practice. You need to just assume a comfortable seated position and raise your arms above your head. Then inhale in a way that adds to the comfort of the body and pump out short breaths. Breath out in a sharp and vigorous way to eliminate toxins. The inhalation takes place naturally and you need to count up to as many breaths as you can without feeling lightheaded. Slow your breath towards the conclusion of this exercise.

How This Helps: This exercise oxygenates the human body and enhances digestion and circulation as well. Rejuvenate tired cells and feel a sense of revitalization after practicing this exercise.

5. Fight Anxiety With the Mountain Post

How You Feel: Anxiety can strike at any time and you have to find ways to combat it. Use this Mountain Pose to find a subtle and easy way to counter it.

Advertising

Yoga Hack: You can either do this seated or standing, whichever feels comfortable. Rather than just standing by and tolerating the stress, stand in yoga asana called the Mountain Pose. If you are standing, start with your feet hips width apart, shift weight back onto the soles of your feet and rest so that each corner of the foot is placed in contact with the ground. Feet should be planted so you don’t move despite a push or shove. Now bend your knees and stack bone atop bone. Puff up the chest and tuck your chin at a slight angle. Draw legs upward and maintain tension in your hips. The largest muscles in the legs should be able to take the weight off your joints (and your mind). If seated, you still do the same, except that your feet are together.

How This Helps: Feel energized, symmetrical and aligned through this pose. It clears the mind and chases away anxious thoughts and feelings.

Besides these tips and advice, you must remember to sleep well and have a good diet. There are many companies that offer special furniture (like bunk beds) for better sleep; avoid all those energizing beverages and junk food; your body will definitely start feeling better and more relaxed.

These yoga asanas are perfect for relieving stress and anxiety. Let go of harmful emotions such as fear and anger so that you can feel your sense of balance and peace all around you. Use these yoga hacks to combat worries, and tension levels and work towards relaxing the body and healing the mind.

Featured photo credit: himalayanyogainstitute via himalayanyogainstitute.com

More by this author

Erick Clifford

Journalist

16 Young And Successful Entrepreneurs Who Prove That Age Is Nothing but a Number This Is The Secret Recipe For A Healthy Living 6 Essentials You Need to Consider Before Starting an Online Business 4 Things Every True Leader Wants You to Know Life Insurance: A Secure Way To Protect Your Future.

Trending in Fitness

1 How to Get Through a Weight Loss Plateau (Step-By-Step Guide) 2 10 Best HIIT Workout Exercises to Burn Calories Fast 3 15 Strength Training Exercises Specifically for Runners 4 11 Best Core Strengthening Exercises to Do At Home 5 5 Fitness Tips That Will Help You Start the New Year

Read Next

Advertising
Advertising
Advertising

Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next