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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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