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Anxiety-21 days course

Welcome to World Yoga Society Online - A free anxiety treatment course for 21 days. We can assure you that after doing this full course, there will be a positive change in your problem. As a number of factors are responsible for the development of anxiety, a combined workout program has been provided below. Daily practice of complete relaxation and meditation is essential in depression and anxiety disorder treatment. Yoga intensifies and re-balances hormonal state of the body. Mental focus on the poses combined with breathing and physical strive, not only helps to stop destructive obsessive thinking, but also trains the mind to attain calmness.

In this complete course, yoga will help you to recover from the underlying factors of anxiety. If you suffer from multiple diseases other than anxiety, then you have to consult yoga doctors before starting the course.

1-7 Days Course

Start practicing the following yoga for 1-7 days regularly. Choose a time of day you can stick with, so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal.

1. Yoga breathing:

Stand straight. Place both the arms on both side of the body respectively. Keep the eyes closed. Then slowly lift the arms sidewise straight up to the head with slow deep breathing (inhale). Again breathe out slowly (exhale) by putting down the hands together back to the previous position. Do this for 5 times, take rest and then do for 5 times.

Benefits: Helps in controlling temper and calms the mind. It is the first step of anxiety and depression treatment.

2. Deep breathing exhalation through mouth:

Stand straight. Interlock fingers of both hands and place it below your chin. Now slowly inhale through nose and simultaneously stretch your hands sidewise up to shoulder level. Then exhale through mouth and simultaneously put your hands down in its previous position. Do this for 5 times, take rest and then do for 5 times.

Benefits: This exercise oxygenates the body, kick starts metabolism, focuses the mind and gives relief.

3. Pavanmuktasana:

Lie down straight on your back. Now fold your right leg and place it on abdomen. Left leg should be straight on ground. Hold the right knee in such a way so that the right palm will be on the left elbow and left palm will be on the right elbow. If unable to hold the elbows, just interlock your fingers of both hands and hold. With normal breathing, count 5. Then rest your right leg on ground. Repeat in the same way for left leg and both legs. Repeat once again the whole process. Then take rest in sabasana.

Benefits: The subtle effect of it affects the entire body and mind.

4. Jastiasana:

Lie down on your back. Stretch your hands straight upward and hold your right thumb with left thumb. Feet should be outstretched. Lower body will be stretched downward and upper body to be stretched upward. Hold and count 5. Repeat once again. Then take rest in sabasana.

Benefits: The stretching exerts pressure on the nerve roots and gives traction to the nerves of the whole body.

5. Ardhamatsyendrasana:

Sit down with legs straight. Fold the right leg and place it on the left thigh and touch the right foot with the ground. Fold the left leg and touch it with the right side of hip. Left hand will go above the right knee to hold the left knee. Right hand will go back. Head and neck will move toward right. Breathing will be normal. Hold the position and count 5. Then come back to the previous position and do the same with left leg. Repeat once again for both sides. Then take rest in sabasana.

Benefits: It brings back peace of mind and helps to cure nervous disorders.

6. Pranayam in sukhasana:

Sit in sukhasana posture. Palms will be on respective knees in gyan mudra. Close your eyes. Now slowly breathe in and out. Concentrate on your breathing. Do this for 10 times. One time refers breathing in and out.

Benefits: Pranayama aids intake of more oxygen into the blood and thus restores the balance of prana in the body.

7. Shitali pranayam in padmasana:

Sit in padmasana. Both hands in gyan mudra. Inhale through mouth by making a silent ‘aah’ sound and release it slowly through mouth by uttering the word ‘khi’. Change your legs and practice. Do this for 10 times.

Benefits: Cools the mental, physical and emotional systems and reduces internal heat.

8. Suryaved pranayam in padmasana(Right-right, left-left):

Sit in padmasana. Now close your index and middle finger, only thumb, little finger and ring finger will be opened. Block the left nostril with right hand's ring finger and little finger. Breathe in with right nostril for 6 seconds then breathe out with same nostril for 6 seconds. Do this for 10 times. Now close the right nostril with the thumb, breathe in from left nostril for 6 seconds then breathe out from that left nostril for 6 seconds. Do this for 10 times. Breathe in and breathe out is counted as 1 time.

Benefits: Key Pranayam to discipline the mind. Very effective for relief from anxiety and depression treatment.

9. Meditation in padmasana:

Sit in padmasana posture. Palms will be on respective knees in gyan mudra. Close your eyes. Concentrate in any one object or in your third eye (in between two eye brows). Do not think of any other object. Do this for 5 times.

Benefits: Practising this technique regularly will alleviate diseases and relieve tension.

10. Sabasana with relaxation towel on forehead:

Wet a towel in cold water and squeeze the towel so that the extra amount of water get out of it. Now put it on your forehead. Lie down on your back and relax your whole body with out getting any tension and nervous etc as if you are feeling sleepy. Close your eyes while doing this. Do this for 5 minutes.

Benefits: The relaxed posture after every asana that activates blood to nourish the specific organ exercised.

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A Word Of Caution:

Exercises given here are for otherwise healthy patients. If you have multiple medical conditions please be cautioned that some exercises may not be suitable at all. Consult our Yoga Doctors for a routine customized to your medical condition.

At World Yoga Society, we have helped millions overcome acute pain since 1970. Here you will find the gist of Dr. Dibya’s vast clinical experience of yoga therapy that helps to heal Pain or Disease. Yes! Now you can heal yourself in mind and body naturally with personal guidance from the World's leading Yoga Doctor.


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