Releasing Fear with Yoga

releasing fear with yogaBy Amruta Kulkarni, CYT 500

How do we go about releasing fear with yoga training? This is a complicated process, but we can achieve courage without being reckless. Whether we realize it, or not, fear is often a large part of life. The fear of disappointing others, fear of taking career risks, or fear of not accomplishing goals can affect our mental and physical states of health over time. Someone who constantly lives with feelings of fear and anxiety can develop high blood pressure, sleeplessness, depression or even a heart condition. A complete session that includes pranayama, meditation and stretching can be crucial on the path of releasing fear with yoga and teach people to live a more mindful, grateful life.

 

Heart-Opening Asanas

Getting to know yourself is a huge part of releasing fear with yoga practice. The more comfortable you become with who you are, the more comfortable you become with all the stimulation the world throws at you. Heart-opening poses help you open your heart to truth, peace and calm. When performing heart-opening poses, it might be helpful to repeat a mantra such as, “I am well and confident. There is nothing to fear.” This will help train your mind to release fear and negativity.

Cobra pose will open the chest and release anxiety and fear from your heart. Half-frog pose, upward plank pose, bridge pose and wheel pose will all have positive effects on heart conditions, blood pressure and stress. Releasing fear with yoga sequences is easy, if you know what to do and continue to practice on daily basis. Please don’t bother thinking daily commitments are too much, when so many people easily make commitments to take pills with plenty of side effects daily and for life.

 

Pranayama

Conscious, yogic deep breathing is a wonderful way to release fear with yoga and it works on anxiety in the moment. There are a number of simple and effective breathing techniques. The “Relaxing Breath” is a technique where you inhale through your nose and exhale through your mouth, around your tongue, which produces a sound. The tip of the tongue should rest behind the two front teeth on the top of the mouth. Inhale for four seconds, hold your breath for seven seconds, then exhale for about eight seconds. The exhale will produce a “whooshing” sound. Repeat the cycle three more times to find your anxiety and fear greatly diminished. Modify the hold (pause or kumbhaka) as need for your health. If you have a heart condition or high blood pressure, holding your breath is not recommended.

You might also try counting your breaths when feelings of fear are starting to take over your mind. Breathe quietly and rhythmically. Count each breath on the exhale, starting over when you reach the number five. Continue for five or 10 minutes, or until you feel less fearful.

 

Meditation

This meditation involves sitting quietly in a comfortable position. Breathe deeply and slowly, releasing all thoughts as they pass into your mind. Those suffering from fear can visualize fear, negativity and anxiety leaving the body on each exhale. Imagine peace and confidence returning to the body with each inhale. Do not allow the mind to dwell on fearful or negative thoughts. Instead, while inhaling, think uplifting thoughts, such as, “I am confident and happy and I can achieve my goals.”  Obviously, a mantra given to you by your guru will also work to rid fearful thoughts from your mind.

 

Conclusion

Fear can rob you of a quality life and, in some cases, it can take your life.  A yoga teacher can provide the techniques needed to purge negative thoughts from your mind.  Fear tends to be much more than reality.  In the worst of times, we allow fear to control us and we visualize worst case scenarios.  Yoga, on the other hand, gives us the ability to see reality and it empowers us.

 

© Copyright – Aura Wellness Center – Publications Division

Do you want to become a mindfulness meditation teacher?

To see our selection of Yoga instructor courses and continuing education courses, please visit the following link.

https://aurawellnesscenter.com/store/

Click here to see our online Yoga Nidra teacher training course.

Are you an experienced teacher looking for YACEP credits or continuing education?

Subscribe to Our Newsletter for Special Discounts and New Products

Related Resources

The YOGA MIND:

52 Essential Principles of Yoga Philosophy to Deepen your Practice

by Rina Jakubowicz

RESTORATIVE YOGA FOR LIFE:

A Relaxing Way to De-stress, Re-energize, and Find Balance

by: Gail Boorstein Grossman

YOGA: THE PATH TO HOLISTIC HEALTH

by B.K.S. Iyengar

TEACHING YOGA: Essential Foundations and Techniques

By Mark Stephens

Amanda K. Cole, Tamera Pearson, Mary Knowlton, Comparing Aerobic Exercise with Yoga in Anxiety Reduction: An Integrative Review, Issues in Mental Health Nursing, 10.1080/01612840.2021.1965269, (1-6), (2021).

Amanda Kassis, Fiona Ann Papps, Integrating Complementary and Alternative Therapies into Professional Psychological Practice: An Exploration of Practitioners’ Perceptions of Benefits and Barriers, Complementary Therapies in Clinical Practice, 10.1016/j.ctcp.2020.101238, (101238), (2020).

Amit Baumel, John Torous, Stav Edan, John M. Kane, There is a non-evidence-based app for that: A systematic review and mixed methods analysis of depression- and anxiety-related apps that incorporate unrecognized techniques, Journal of Affective Disorders, 10.1016/j.jad.2020.05.011, (2020).

Christopher Joyce, Eric J. Roseen, Julie J. Keysor, K. Douglas Gross, Larry Culpepper, Robert B. Saper, Can Yoga or Physical Therapy for Chronic Low Back Pain Improve Depression and Anxiety Among Adults From a Racially Diverse, Low-Income Community? A Secondary Analysis of a Randomized Controlled Trial, Archives of Physical Medicine and Rehabilitation, 10.1016/j.apmr.2021.01.072, (2021).

General Psychiatry Highlights, Jinghong Chen et al., General Psychiatry, 2019

Association between anxiety, depression and quality of life: study protocol for a systematic review of evidence from longitudinal studies, Johanna Katharina Hohls et al., BMJ Open, 2019

Evaluating a group-based Yoga of Stress Resilience programme: a pragmatic before–after interventional study protocol, Elizabeth Alvarez et al., BMJ Open, 2020

Danielle C. Mathersul, Kamini Dixit, Timothy J. Avery, R. Jay Schulz-Heik, Jamie M. Zeitzer, Louise A. Mahoney, Rachael H. Cho, Peter J. Bayley, Heart rate and heart rate variability as outcomes and longitudinal moderators of treatment for pain across follow-up in Veterans with Gulf War illness, Life Sciences, 10.1016/j.lfs.2021.119604, 277, (119604), (2021).

Nitya Bakshi, Anthony Cooley, Diana Ross, Lauren Hawkins, Marlysa Sullivan, Rachel Astles, Cynthia Sinha, Deeksha Katoch, Manasa Peddineni, Beatrice E. Gee, Peter A. Lane, Lakshmanan Krishnamurti, A pilot study of the acceptability, feasibility and safety of yoga for chronic pain in sickle cell disease, Complementary Therapies in Medicine, 10.1016/j.ctim.2021.102722, 59, (102722), (2021).

Nurcan Kirca, AslıSis Celik, The effect of yoga on pain level in primary dysmenorrhea, Health Care for Women International, 10.1080/07399332.2021.1958818, (1-20), (2021).

Marco Maiello, Meredith J. Ward, Eric Bui, Mind–Body Treatments for Anxiety Disorders, Clinical Handbook of Anxiety Disorders, 10.1007/978-3-030-30687-8_14, (269-282), (2020).

Vladimir Trkulja, Hrvoje Barić, Current Research on Complementary and Alternative Medicine (CAM) in the Treatment of Anxiety Disorders: An Evidence-Based Review, Anxiety Disorders, 10.1007/978-981-32-9705-0_22, (415-449), (2020).

Gülyeter Erdoğan Yüce, Gamze Muz, Effect of yoga‐based physical activity on perceived stress, anxiety, and quality of life in young adults, Perspectives in Psychiatric Care, 10.1111/ppc.12484, 56, 3, (697-704), (2020).

Danielle C Mathersul, Carla M Eising, Danielle D DeSouza, David Spiegel, Peter J Bayley, Brain and Physiological Markers of Autonomic Function Are Associated With Treatment-Related Improvements in Self-Reported Autonomic Dysfunction in Veterans With Gulf War Illness: An Exploratory Pilot Study, Global Advances in Health and Medicine, 10.1177/2164956120922812, 9, (216495612092281), (2020).

Gustav Jonsson, Lisa Franzén, Markus B.T. Nyström, Paul A. Davis, Integrating Yoga with Psychological Group-Treatment for Mixed Depression and Anxiety in Primary Healthcare: An Explorative Pilot Study, Complementary Therapies in Clinical Practice, 10.1016/j.ctcp.2020.101250, (101250), (2020).

Kirti Saxena, Christopher D. Verrico, Johanna Saxena, Sherin Kurian, Stefanie Alexander, Ramandeep Singh Kahlon, Ruchir P. Arvind, Adam Goldberg, Nicholas DeVito, Mirza Baig, Anastasia Grieb, Jafar Bakhshaie, undefined Simonetti, Eric A. Storch, Laurel Williams, Lex Gillan, An Evaluation of Yoga and Meditation to Improve Attention, Hyperactivity, and Stress in High-School Students, The Journal of Alternative and Complementary Medicine, 10.1089/acm.2020.0126, (2020).

Naomi M. Simon, Stefan G. Hofmann, David Rosenfield, Susanne S. Hoeppner, Elizabeth A. Hoge, Eric Bui, Sat Bir S. Khalsa, Efficacy of Yoga vs Cognitive Behavioral Therapy vs Stress Education for the Treatment of Generalized Anxiety Disorder, JAMA Psychiatry, 10.1001/jamapsychiatry.2020.2496, (2020).

Mallory Marshall, McKenzie McClanahan, Sarah McArthur Warren, Rebecca Rogers, Christopher Ballmann, A Comparison of the Acute Effects of Different Forms of Yoga on Physiological and Psychological Stress: A Pilot Study, International Journal of Environmental Research and Public Health, 10.3390/ijerph17176090, 17, 17, (6090), (2020).

Chris Fradkin, Colleen E. Carney: Goodnight Mind for Teens: Skills to Help You Quiet Noisy Thoughts and Get the Sleep You Need, Journal of Youth and Adolescence, 10.1007/s10964-020-01296-w, (2020).

Marian E. Papp, Malin Nygren-Bonnier, Lennart Gullstrand, Per E. Wändell, Petra Lindfors, A Randomized Controlled Pilot Study of the Effects of 6-week High Intensity Hatha Yoga Protocol on Health-related Outcomes Among Students, Journal of Bodywork and Movement Therapies, 10.1016/j.jbmt.2019.05.013,

Petra Jansen, Florian Seidl, Stefanie Richter, Petra Jansen, Florian Seidl, Stefanie Richter, Achtsamkeitsverfahren, Achtsamkeit im Sport, 10.1007/978-3-662-57854-4, (37-57), (2019).

Comparison between deep brain stimulation and magnetic resonance-guided focused ultrasound in the treatment of essential tremor: a systematic review and pooled analysis of functional outcomes, Martina Giordano et al., J Neurol Neurosurg Psychiatry, 2020

Efficacy of Yoga vs Cognitive Behavioral Therapy vs Stress Education for the Treatment of Generalized Anxiety Disorder: A Randomized Clinical Trial
Naomi M. Simon et al., JAMA Psychiatry, 2021

Terese Kochuvilayil, Ritin S. Fernandez, Lorna J. Moxham, Heidi Lord, Albara Alomari, Leanne Hunt, Rebekkah Middleton, Elizabeth J. Halcomb, COVID‐19: Knowledge, anxiety, academic concerns and preventative behaviours among Australian and Indian undergraduate nursing students: A cross‐sectional study, Journal of Clinical Nursing, 10.1111/jocn.15634, 30, 5-6, (882-891), (2021).

Effects of Mindfulness Yoga vs Stretching and Resistance Training Exercises on Anxiety and Depression for People With Parkinson Disease: A Randomized Clinical Trial. Jojo Y. Y. Kwok et al., JAMA Neurology, 2019.

Effects of yoga on depressive symptoms in people with mental disorders: a systematic review and meta-analysis, Jacinta Brinsley et al., British Journal of Sports Medicine, 2020

See our testimonials to find out what our graduates have to say about teaching yoga sessions and our selection of inexpensive yoga instructor courses. To see our selection of Yoga teacher training and continuing education courses, please visit the following link. https://aurawellnesscenter.com/store/

 

2 thoughts on “Releasing Fear with Yoga”

Leave a Comment

Your Cart