5 Anxiety-Reducing Yoga Moves You Can Do at Home
I've touched on my issues with anxiety before—revealing the most effective (and all-natural) coping mechanisms I've tried thus far. And while it's helpful to employ treatments like guided meditation and acupuncture, they're not always readily available when you need them. Take last week, for example. I was having a particularly difficult day, started from almost-debilitating anxiety in the morning to tossing and turning through the night. It was a struggle to make it through the day, calm my body, and slow down my perpetually buzzing mind. I wasn't able to take time from work to see a specialist, but, rather, needed something I could do from my office or living room floor.
I know if I'm feeling this way, many others are too. According to the American Psychological Association, almost half of all Americans feel more stressed than they did five years ago. Kendall Jenner recently acknowledged her experience with anxiety and subsequent panic attacks. What it proves, really, is this issue doesn't discriminate.
To help, I sought out the expertise of Kelsey Patel, a jack of all trades in the wellness category. Patel is a leading meditation teacher at The Den Meditation in L.A., a reiki master, intuitive healer, Emotional Freedom Techniques (EFT) specialist, a yoga and barre instructor, as well as a spiritual empowerment coach. If there was anyone who could help, it's her. She suggested a series of exercises and postures specifically targeted to relieve stress and anxiety from your body.
For a second opinion, I asked Dr. Sanam Hafeez PsyD, a NYC-based licensed clinical psychologist, why this strategy works. She breaks it down: "When we start to be conscious of our bodies in motion we let go of worries, doubts, triggers that stress us out." Hafeez continues, ""Stress and anxiety occurs when we are focused on things we cannot control or future events. When we are focused on action and impacting outcomes we feel stressed. When we are in the moment and focused we let all of those concerns go. Exercise, stretching, breath work, yoga, meditation all require focus on body and breath first and foremost leaving little room for cluttered thoughts."
So let's get down to business, shall we? Below, Patel details exactly what you should do the next time you're feeling anxious (and why).
Best for: anxiety, feelings of imbalance, and an unsettled mind.
"This is one of my favourite morning postures, as it’s an incredible way to begin the day and balance the body," Patel notes. "I also use this seated posture anytime during the day when I feel my mind is imbalanced. The intention for this exercise is to align your body’s left and right hemisphere with breath, and as you do this, you also balance your left and right sides of your brain," says Patel.
Step 1: Sit in a cross-legged position and lengthen your spine.
Step 2: Take your right hand across your chest and place it underneath your left armpit, release the thumb to rest on the front of your left shoulder.
Step 3: Take your left arm across the chest and place it under your right armpit and release your thumb to rest on the front of your right shoulder.
Step 4: Begin breathing. Try it for 3 minutes and focus on your breath. Allow the inhale to bring in clarity and the exhale to let go of stress or anxiety.
#2 Tabletop Position
Best for: stagnant, stuck energy and when the mind feels blocked.
"This exercise is great to balance your body’s energy," explains Patel. "By lifting opposite sides of the body, and holding the position through your breath, you are once again aligning the two sides and cleansing the entire length of your body and mind. I love to use this position when my brain is feeling stuck and the energy of my body feels stagnant. When you move your leg, arm, and engage your core, you reconnect to your center and shift energy from your mind into your body. It helps to help reset everything."
Step 1: Come onto all fours into a tabletop position.
Step 2: Extend your right arm out in front of you, lift it up to shoulder height and lengthen it toward the wall.
Step 3: Extend your left leg behind you and lift it up to hip height and flex the foot. Engage your core as you lengthen the spine and hold this posture.
Step 4: Focus on your breath, allowing it to flow in and out of your body.
Step 5: Begin to pull your knee and elbow towards your chest, then lengthen it back out. Do this 10 times and repeat on your other side.
#3 Rite 3
Best for: negative or heavy energy in your mind, if you're heart is hurting and your emotional space hasn't been tapped into for awhile.
This posture is one from the 5 Tibetan Rites, a system of exercises said to yield Fountain of Youth-type results. "It lifts your energy and releases negative blockages in your mind, says Patel. "By utilising this posture, you are opening up the heart space and emptying your mind every time your neck lifts and drops."
Step 1: Come onto your knees, resting your seat onto your heels.
Step 2: Lift your hips so they are on top of your knees and place your hands on your on your lower back.
Step 3: Gently tuck your chin towards your chest.
Step 4: Lift your chin, open up your chest and heart towards the ceiling and pull your elbows back towards one another. Repeat this 10 times.
#4 Supine Twist
Best for: Strength and clarity of the mind, to flush out negative thoughts or feelings.
This twist is amazing for detoxing, strengthening, and opening the body, Patel suggests. "Imagine your mind being wrung out like a washcloth each time you engage the twist and allow your thoughts and unwanted energy to empty. As it relates to the mind," she continues, "I incorporate twists into every class because of how they allow for a lift of energy, by lifting the spine, and then release any unwanted or undesired thoughts."
Step 1: Sit with both legs out in front of you.
Step 2: Lift your right leg over your left thigh and place the right foot outside of your left knee.
Step 3: Lift your right arm up in the air to lengthen the spine, then cross your chest and hook your right elbow outside your right knee.
Step 4: As you inhale, lengthen your spine and exhale with a twist. Take three to five breaths in this posture.
Step 5: Slowly release the posture, step by step, and switch sides.
#5 Tree Pose
Best for: finding balance, even if you fail or fall.
"This is one of the ultimate balancing postures in yoga," says Patel. "I love Tree Pose because, no matter what I feel during any given day, it balances me. It’s a great way to come back to your centre—to allow yourself to wobble, fall, and keep coming back up."
Step 1: Come up to standing.
Step 2: Lift your right leg up and place your right foot just above the inside of your left knee, or all the way up to your inner left groin muscle.
Step 3: Keep your left leg strong and the quadricep contracted.
Step 4: Place your hands in prayer at the heart center.
Step 5: Ground through your standing leg to support your posture and breath. Try to hold for at least one minute and soften your eyes. Repeat on the other side.
After trying each posture, Hafeez reminded me that the challenge is maintaining that calmer state of being long after exercising or stretching. "I encourage patients to do stretching and breathing at the start and end of every day," she recommended, "and take 10 minutes to write in an appreciation journal (like this one from Kikki.K, $19) after completing the exercises. You'll be in a better state of mind given the brain chemicals released during exercise and focused breathing. Write down things you appreciate. You'll set the tone for a positive day." So, I did just that. And guess what? It actually helped.