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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.

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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.

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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.

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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.

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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

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Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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