Anxiety Management Cycle
Publish Date: Feb, 20, 2013
Most of us have faced uncontrollable feelings of anxiety and fear. When you feel this way, you can use yoga to combat anxiety and panic attacks. The following yoga Cycle offers gentle movement to calm stress, enhance concentration, and reduce the symptoms of anxiety. But you shouldn’t force it. Before you jump into a routine, take some time to calm yourself. Start with some breathwork. Focusing on the breath is one of the quickest ways to quiet the mind. Focus on deepening your breath. Notice the length of each inhale and exhale. Try to make each breath longer. When you find your own comfortable breathing rhythm, execute the following chain of yoga poses slowly with synchronizing breath and movement to move from one pose to the next. Hold each pose for 10 to 30 seconds. After implementation of the full Cycle, it is recommended to execute supporting practices of breathwork.
The Anxiety Management Cycle
English Translation | The Sanskrit Name of Asana |
|
Mountain Pose | Tadasana | 1 |
Palm Tree Pose | Talasana | 2 |
Half Wheel pose | Ardha-kati Chakrasana | 3 |
One Leg pose | Eka Padasana | 4 |
Standing Forward Bend Pose | Uttanasana | 5 |
Downward Facing Dog Pose | Adho Mukha Svanasana | 6 |
Hare Pose | Shashankasana | 7 |
Cobra Pose | Bhujangasana | 8 |
Hare Pose | Shashankasana | 9 |
Hero Pose | Virasana | 10 |
Hand Stretched Over Head | Virasa Variation – 1 | 11 |
Side Bend | Virasana Variation – 2 | 12 |
Back Bend | Virasana Variation – 3 | 13 |
Child pose | Balasana | 14 |
Side Twist | Virasana Variation – 4 | 15 |
Supportive Practices of Breathwork
- Focusing on the body to calm it and relax
- Mudra Cycle containing
- Gyana Mudra
- Namaskara Mudra
- Samputi (Bahiravi) Mudra
- Yoga Mudra
- Chin Mudra
- Three sessions of Kapalabhati Pranayama (each session contains 30 strokes)
- Focusing on slow breath and observing the silence in mind
- One session of desired rounds of Nadishudhana Pranayama (to start inhale through right nostril and at the end exhale through right nostril)
- Focusing on slow breath and observing the silence in mind
- One session of desired rounds of Ujjaee Pranayama
- Focusing on slow breath and observing the silence in mind
- Mudra Cycle containing
- Gyana Mudra
- Abhaya Mudra
- Samputi (Bahiravi) Mudra
- Yoga Mudra
One session of Kapalabhati Pranayama (30 strokes)
Yoga master with more than 30 years of experience in Iran and India, born in Ahmadabad India and grown up in a yoga family. Owner & Educational Director of Payam-e-Mehr International Yoga center.