Yoga for anxiety – III

Exercises that will relax your system
 

 

One of the major effects of anxiety is headache. This happens due to lack of blood supply to the head, caused by vaso-constriction of the blood vessels. The following postures will increase blood flow to the head and cure or prevent a headache. However, if it is a migraine attack that you're having, it is best to avoid these exercises.

Caution: People suffering from hernia, high blood pressure, heart conditions, severe back problems, severe eye ailments or enlarged thyroid should not try these exercises. They should be avoided during migraines, pregnancy and menstruation. Those with cervical spondylitis or slipped discs should be careful or should avoid Exercise 2 altogether.

Exercise 1

 

EXERCISE 1

•  Lie flat on the back, with arms by your side
•  Slowly raise the legs to 90-degree position
•  Lift your hips and support them with your hands, as shown
•  Hold the position for 10-30 seconds
•  Breathe normally
•  Slowly return to the starting position.

 

 

Exercise 2

 

EXCECISE 2

•  Lie flat on the back, with arms by your side. Slowly raise both the legs to 90-degree position
•  Lift your hips and back off the floor. Lower the legs towards your head and support the hips with your hands
•  Slowly bring your hands towards the shoulders and bring the legs back to 90-degree position. Support the whole body from the shoulders such that the body and the legs are in a straight line. Keep the chin pressed against the chest
n Hold the position for 30-60 seconds, breathing normally
•  Gradually lower your back and legs without any jerky movements.
 

 

Exercise 3

EXERCISE 3

•  Sit with the legs stretched out and the back straight
•  Bend one leg, place the ankle on the opposite thigh, close to the groin. Bend the other leg and place that ankle on the thigh of the bent leg, close to the groin
•  Lean back on the elbows and slowly lower the head and back to the floor
•  Bend the elbows behind the head, placing the palms on the floor, with fingers pointing towards the feet. Apply pressure on your palms, raise your head and shoulders to rest the crown of the head on the floor. Hold the toes with your fingers
•  Hold the position for 10-30 seconds
•  Release the toes and raise the head and shoulders by balancing the body on the elbows
•  Prop yourself up on the elbows, straighten both the arms and return to the starting position.

 

 

Exercise 4

 

EXERCISE 4

•  Lie flat on the back, with your arms by your side and palms on the floor
•  Raise both legs, keeping them straight
•  Lift the back off the floor, bringing both legs towards the head
•  Slowly lower both legs behind the head and touch the toes to the floor. Keep your knees straight
•  Hold the position for 10-30 seconds, breathing normally.