The National Mental Health Information Center lists yoga as an alternative mental health care option. A combination of yoga poses, breathing exercises and meditation provide an overall improvement in mental, physical and emotional health. The Mayo Clinic reports that yoga can relieve the symptoms of depression and reduce stress. Avoid trying too many advanced yoga techniques at once. Rather, take a gentle approach to yoga. Always seek the advice of a physician if you suffer from severe, chronic anxiety.
Purpose
Through physical yoga poses and breath control exercises, yogis learn to discipline the mind. These efforts help yogis be more present in each moment. Physical yoga work prepares the mind for meditation. Meditation leads to deeper consciousness. Yoga Journal's medical editor, Timothy McCall, M.D., describes how meditation can reveal repetitive and destructive thoughts that lead to anxiety. Catching thoughts as they occur can help people with anxiety change their habits.
Poses
Numerous yoga poses can help relieve anxiety. Yoga Journal lists cat, fish and half moon poses as useful in quelling anxiety. Standing-forward bend is an easy pose to practice anywhere for a quick stress reducer. Simply fold your upper body toward your lower body. Do not be concerned about reaching the floor. Bend your knees to let your chest rest on your knees. Allow tension to completely release from the upper body.
Pranayama
Pranayama is the Sankrit word for breath control. Learning to make your breath even and deep during challenging or gentle yoga poses can teach you to breathe the same way during daily life challenges. McCall highlights the technique of left-nostril breathing as a way to quickly reduce obsessive-compulsive disorder and other anxiety. Try it by sitting up tall and gently closing your right nostril with your thumb. Breathe in deeply through your left nostril, then close off the left nostril and exhale through your right one. Practice for up to three minutes.
Potential
Although you may enjoy a vigorous yoga practice, a gentle yoga class may serve you better if you have anxiety. The Mayo Clinic emphasizes that a yoga class should help you feel more calm and relaxed. If you feel additional anxiety by the end of a yoga class, then speak with your instructor or try a different style of yoga. Also, do not feel like you have to practice every pose or exercise. Take breaks in an easy seated position. In challenging or working poses, remind yourself to breathe and take note of how you feel in each exercise. Take advantage of relaxation at the end of class. Do your best to let the mind slowly quiet as you rest your body.
Considerations
Occasionally, yogis find emotions or anxiety surface during yoga. Take your time getting into and out of poses and avoid them if they make you feel anxious. Yoga instructor Jamie Lindsay recommends starting with stimulating poses such as warriors and twists, and ending with deep, forward folds. A good yoga class stretches and strengthens each part of the body. Try a local yoga class and find poses that help you unwind.
