Yoga to deal with anxiety in New York? Yes, it is possible and you do not have to leave the city. You just have to do these yoga poses at home, at the gym or in a studio. In New York, we deal on a daily basis with all kind of stressful situations. Not even mention housing instability, job insecurities and financial pressures. Before starting asking what living in New York is doing to our health and lives, we recommend reaching out to yoga to deal with anxiety, stress and even with panic attacks. We will recommend 7 yoga poses that will help you deal with anxiety and stress and avoid panic attacks.
Panic attacks can be scary, not to mention to make room for anxiety to be part of our routine and life. Yoga can help us reduce stress and anxiety and can lead to avoid panic attacks. It helps us connect our minds, body, and environment. Yes, in New York, we can talk about THAT environment which is green and have flowers and trees. But we reserve that for another article. Through certain poses and breathing techniques, you can learn how to control negative thoughts at your own pace. Here you have
Child’s Pose (Balasana)
- Why we do it and how it helps to deal with panic and anxiety: This yoga pose helps you to release any tension in the chest, relaxes the back and the spine, alleviates the stress and anxiety. This pose is one of the best options for stress management. It can help slow the mind and create a feeling of comfort.
- How we do it: Sit back on your heels. Inhale and exhale. Stretch your arms out in front of you. Even longer. Inhale and exhale. Lower your forehead to the floor. Relax. Keep breathing. Stay here as long as you need.
Standing Forward Bend (Uttanasana)
- Why we do it and how it helps to deal with panic and anxiety: This yoga pose helps you to relax and deal with anxiety. As well, it is going to improve your posture. It will stretch your calves, hamstrings, hips and back. You will start feeling better. It alleviates back pain. Also, it reduces stress, anxiety and fatigue. You can do it almost everywhere if you need to.
- How we do it: Stand tall with your legs together. Nice and tall. Inhale and exhale. Nice and easy. Now again, inhale and exhale, one more time. Raise your arms above your head next to your ears. Feeling your center. You just have to inhale and exhale. Now bend forward from your hips, leading with your heart center. Make a straight line with your arms and upper body.
Tree pose (Vrksasana)
- Why we do it and how it helps to deal with panic and anxiety: This pose calms the mind. Also, it soothes the nervous system. It releases tension from the upper back, shoulders, and neck. It reduces anxiety and stress. Regular practice can provide a sense of calm and tranquility.
- How we do it: Chose one foot, left or right. Bear your weight with your right foot and slowly lift your left foot off of the ground. You will be better at one side. We just do not know which one. It can surprise you too! Don’t forget to breath at this point. Inhale and exhale. Slowly turn the sole of your left foot toward the inside of your left leg. Place it on the outside of your left ankle, calf, or thigh. Your choice. Inhale and exhale. Bring your hands into any comfortable position. In front of your heart or hang them alongside your sides. Repeat on the opposite side.
Cat Pose (Marjaryasana)
Cat Pose and Cow Pose must follow each other and it is good if you can alternate them during your practice. Cat pose (exhale) and Cow Pose (inhale). Remember to inhale and exhale! Do not perform this cat stretch yoga pose if you are pregnant, you have a wrist, arm, shoulder or knee injury.
- Why we do it and how it helps to deal with panic and anxiety: The Cat-Cow sequence relieves tension in the spine and promotes mindful breathing. It’s good for releasing physical stress.
- How we do it: Hands and knees on the floor. Wrists under the shoulders. Knees under the hips. Inhale, dip your navel down, pelvis tips forward, move your sternum forward and up. Neck long. Inhale, like a cow into Bitilasana.
Cow Pose (Bitilasana)
- Why we do it and how it helps to deal with panic and anxiety: As we have said before, the movement and deep breathing of this sequence helps reduce anxiety, improves focus, and makes you feel your center.
- How we do it: Hands and knees on the floor. Keep your hands shoulder-width apart. Your knees should be directly below your hips. Inhale deeply while curving your lower back. Bring your head up, tilting your pelvis up like a cow. Bring your abdomen in. Arch your spine. Head and pelvis down like a cat into Marjaryasana.
Extended Puppy Pose (Uttana Shishosana)
- Why we do it and how it helps to deal with panic and anxiety: This pose is great for being calm and releasing anxiety. It stretches the spine, shoulders, arms, and upper back.
- How we do it: Hands and knees on the floor. Shoulders are above your wrists. Hips above your knees. Walk your hands forward. Curl your toes under. Do not forget to breathe. Move your buttocks halfway back toward your heels. Your elbows should not touch the ground. Forehead to the floor. Keep a slight curve in your lower back. Press your hands down. Stretch through the arms. Pull your hips back toward your heels.
Bridge Pose (Setu Bandha Sarvangasana)
- Why we do it and how it helps to deal with panic and anxiety: This pose helps reduce stress and anxiety. It calms the nervous system and increases blood flow to the brain. It is good for relaxation and mental clarity.
- How we do it: Lie on your back. Bent your knees bent. Your feet on the mat. Inhale and exhale. They should be as close to your glutes as you can. Arms alongside your body. Palms down. Take a big breath. Lift your hips. Reach the backs of your thighs toward your knees to lengthen your spine.