Get up stars, it’s Anxiety o’ clock. I almost feel bad getting excited speaking on anxiety, but I truly can’t help it. I suffer from anxiety, and nothing gets me happier than the fact that this disorder is getting so much media attention these days. Lots of people all over the world are starting to identify anxiety as a chronic mental disorder affecting lives and people’s abilities to concentrate or even function effectively throughout a given day.
First, Anxiety, according to healthline can be defined as an intense, excessive and persistent worry and fear about everyday situations. It is characterized by fast heart rate, rapid breathing, sweating and extreme feelings of tiredness. Well now we are off to a good start, I’d like to share the good news– there are indeed certain exercise routines and breathing patterns that can help calm your anxiety, and at best make you feel less tense for atleast a while.
P.S. I’d write my own stories on how anxiety has affected my work life, school life and even friendships in another very revealing personal post, where we’d delve into these issues, but for now, we are going to dwell on listing out those exercise routines that could help calm your anxiety.
The Exercise Routines:
- Sumo Squat and Half Salutation
- Lateral Lunge and Twist Opener
- Inchworm Chaturanga
- Reverse Lunge to Warrior 3
1.The Move: Sumo Squat and Half Salutation
THE ROUTINE: Start this exercise with your legs wider than your hips and your toes pointed slightly outward. As you sit down, engage your core and shift your weight back and down for your seated position. Pause at the bottom of your squat and take a big inhale as you release your arms upward, then release your arms back down to start with a powerful exhale. With each squat, pause at the bottom for a full inhale, reach up, and fully exhale to relax down before standing.
WHAT EXACTLY CAN BE ACHIEVED FROM THIS ROUTINE: This exercise is all about opening your heart and mind to deep breathing.
2.The Move: Lateral Lunge and Twist Opener
THE ROUTINE: Start by stepping out to the side and sitting into a single-leg lunge. Place the opposite hand toward your lunging foot and release the other hand up to the sky as you exhale. Repeat this same exercise on the other side, switching arms and legs and continuing to create an opening twist in your torso.
WHAT EXACTLY CAN BE ACHIEVED FROM THIS ROUTINE: This move helps to loosen any tension in your neck and back muscles, which is where many people tend to hold a lot of tension during times of stress and anxiety.
P.S. Make sure you breathe through this movement to help calm your mind while you calm your upper-body muscles through the rotation.
3.The Move: Inchworm Chaturanga
THE ROUTINE: Start with your feet shoulder-width apart and bend forward, placing your hands on the ground in front of your toes. Walk your hands out to a plank position and slowly bend your elbows to lower your body to the floor. Exhale as you press into the floor and lift your chest up toward the sky. Inhale and lift your hips to the sky into a down dog position. Walk your hands back to your toes from here and stand up to return to start.
WHAT EXACTLY CAN BE ACHIEVED FROM THIS ROUTINE: The combination of the forward fold and the chaturanga will help to ease tension in tight joints and muscles in the body, calm your central nervous system, and ease your mind through breathwork within the exercise.
4.The Move: Superman, known in yoga as Viparita Shalabhasana
THE ROUTINE: Lying on your stomach, take a deep inhale to fill up your lungs. As you exhale, engage your glutes and back muscles to lift your arms and legs off the ground. Lower everything back to the floor as you finish your exhale and repeat this movement, focusing on lifting the chest and legs higher through your breath each rep.
WHAT EXACTLY CAN BE ACHIEVED FROM THIS ROUTINE: This movement challenges your breathwork and helps in massaging the spine and keeping the back supple, as well as stretching the chest muscles, which can get tight when we start to lose focus on our posture in times of anxiety, and improving blood circulation to help us think clearly in our time of anxiety.
P.S. These exercises can be done either in the morning or evenings, they are a great way to begin or end your day stress-free.
5. The Move: Reverse Lunge to Warrior 3
THE ROUTINE: Starting at the top of your mat, step back with your left foot into a reverse lunge. Press the weight into your right foot and float your left leg as you lower your torso, bringing your body parallel to the ground. Reach your arms out away from your body and flex your left foot. Reach out through your heel as if you are trying to tap something behind your body with your heel. Keep your core and your legs strong and add a pulse to the top of this pose for an extra challenge. Return to the starting position and repeat.
WHAT EXACTLY CAN BE ACHIEVED FROM THIS ROUTINE: This combination movement helps you focus on what might be missing to cause your anxiety: balance, and you benefit in this move by strengthening your abdominal muscles, back, and shoulders and improving your overall balance, posture, and coordination.
P.S. A simple bike ride, dance class, or even a brisk walk can be a powerful tool for those suffering from chronic anxiety.
Angel’s Two-Cents: As a survivor of this disorder, I do not in any way, invalidate the feelings of other survivors, instead, I sympathize with you all, as I fully understand the severity of going through endless nights and days feeling overwhelmed, with a fear of when the next anxiety attack or chronic tiredness will come through. Well, if you take your medications, take regular relaxation and breathing exercises, avoid triggering situations and focus on your beautiful self, I am certain you’d be on the road to minimizing the impact of the illness on your life. I see and support you all. (Lots of Love!).
Ideas for this post were gotten from: www.poosh.com
XO, ANGEL JOANNE
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