By Faye Martins, Sangeetha Saran, and Kimaya Singh
How can you start practicing yoga for worrying? If you are constantly ruminating about the past, stressing over the future, or feeling anxious in your everyday life, this post is for you. With the power of yoga, we can learn to quiet our minds and find peace in the present moment. So relax, take a deep breath, and let’s explore how yoga can help us break free from worry and live our best lives.
Yoga Morning for Cultivating Gratitude
Waking up each morning and starting your day with any form of yoga can help to center yourself and clear your mind of any worries or concerns from the previous day. Taking just a few minutes to practice some basic yoga poses can help increase your overall sense of well-being and cultivate gratitude for all the good things in your life.
Warm ups and yoga poses are an excellent way to start your day because movement helps to stretch and strengthen your body. At the same time, controlled movements promote deep breathing and relaxation. There are many different types of yoga poses that you can do, so it’s important to find a routine that works for you. If you’re new to yoga, plenty of online resources and instructional videos are available to get you started.
One simple yoga morning routine that can help cultivate gratitude is as follows:
1. Start by sitting comfortably with your spine straight and your eyes closed. Take a few deep breaths in and out through your nose, letting your belly expand on the inhale and contract on the exhale.
2. Next, bring your awareness to your heart center and imagine yourself surrounded by light. Breathe into this light, filling yourself with love, compassion, and gratitude.
3. From here, begin practicing some basic sun salutations or another series of yoga poses that you feel drawn to. Flow through the movements mindfully, focusing on each breath as you go. Remember to listen to your body and only do enough to generate morning energy.
Waking Up Like a Song Bird
If you wake up stressed and anxious about the day ahead, there’s a good chance that a morning yoga routine will change your life. People who do yoga in the morning are more likely to have a positive outlook on life and feel less anxious than those who don’t.
So what’s the secret to waking up like a songbird? The key lies in the yoga poses themselves. Our bodies are designed to move and flow, but when we’re stuck in one position for too long (like when we’re glued to our desks at work), our muscles start to tighten up. This can lead to all sorts of problems, including headaches, back pain, and even anxiety.
By doing just a few simple yoga poses each morning, you can loosen up your muscles, get your blood flowing, and set the tone for a calm and relaxed day. Here are two of our favorite movements to get you started:
1. Cat/Cow Pose: Start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. As you inhale, arch your back and look up toward the ceiling. As you exhale, round your back and tuck your chin toward your chest. Repeat this flow for 10-20 breaths.
2. Sun Salutation Sequence: This set of movements in the video below can create focus and improve your outlook on the day. Start with two or three rounds and gradually add a few more in a couple of weeks.
Starting the Day
A lot of us wake up worrying about the day ahead. We worry about what we have to do, whether we’re going to be able to do it, and what might happen if we don’t. What if we started the day with a song in our hearts?
Think about it – when you’re singing, you’re not worrying. You’re focused on the music and the moment. So if you start your day with a song in your heart, you’ll be more likely to stay focused on the present and not worry about what’s to come.
Give your favorite songs a try the next time you wake up feeling anxious about the day ahead. We guarantee they’ll make you smile and help you shake off any worries. When your mind is on music, you are not worrying.
Count Your Blessings
1. Make a list of things you’re grateful for. Include both big and small blessings.
2. Each day, take time to reflect on one item on your list. Think about why it’s important to you and how it has improved your life.
3. Share your gratitude with others! Talk about the things you’re thankful for with friends and family members. Not only will this make them feel good, but it’ll also remind you of all the great things in your life.
4. Expressing gratitude has been shown to have numerous benefits for mental and physical health, so start counting your blessings today.
Morning Yoga for Positive Energy
Consider morning yoga if you’re looking for a way to increase your energy levels and reduce stress. Yoga is an excellent way to boost your mood and create a more positive outlook on life. When performed first thing in the morning, yoga can help set the tone for the rest of your day.
There are many different styles of yoga, so it’s essential to find one that’s right for you. If you’re new to yoga, start with a beginner’s class or streaming video. Once you’re comfortable with the basic poses, try a more advanced class or practice on your own at home.
Morning yoga doesn’t have to be long or strenuous; even 10-15 minutes can make a difference. Focus on your breath and connect with your body as you move through the poses. Be mindful of how each pose makes you feel, both physically and emotionally.
Yoga can help improve flexibility, strength, and endurance while promoting relaxation and stress relief. It’s also been shown to improve sleep quality and reduce anxiety levels. So why not give it a try? Start your day with some morning yoga and see how it positively affects the rest of your day.
All You Can Do is Your Best
It’s easy to worry about things that are out of our control, but all we can do is our best. That said, worrying about things that we can’t control only wastes energy and causes unnecessary stress. Instead of worrying, focus on what you can do to improve the situation. If you’re worried about an upcoming test, study as much as you can and then let go of the outcome. If you’re worried about a loved one’s health, send them healing energy and love. Trust that they are doing their best and that everything will work out. Remember, all you can do is your best.
Loving-Kindness for Others
Loving-kindness for others is one of the most important aspects of life. It helps us to see the good in others and to be more compassionate towards them. When we are kind to others, we are also being kind to ourselves. It is a win-win situation!
Loving Kindness Distracts Worrying About Yourself
When you’re caught up in worrying about yourself, it’s easy to forget the people and things that you love. Practicing loving kindness can help you to refocus your attention on the positive aspects of your life and relationships.
Loving-kindness is a practice that involves sending thoughts of love and compassion to yourself and others. It can be done through visualization, meditation, or simply by repeating positive affirmations.
The benefits of practicing loving kindness are well-documented. Studies have shown that it can decrease anxiety and depression while increasing feelings of happiness and well-being.
So the next time you worry about yourself, take a moment to send some love to the people and things that matter most to you. It just might be the distraction you need to get out of your head and back into the present moment.
Is Your Worry Based on Reality?
If you’re like most people, you worry about things that never happen. You might worry about getting sick, losing your job, or not having enough money. Did you know that worrying can make these things more likely to happen?
Worrying is a negative emotion that creates stress in the body. When you’re stressed, your immune system is weaker, and you’re more likely to get sick. Stress also makes it harder to concentrate, which can lead to mistakes at work and getting fired. If you’re constantly worrying about money, you’re more likely to make financial decisions that are not in your best interest.
So how can you tell whether your worry is based on reality or imagination? Here are some questions to ask yourself:
1. What evidence do I have that this will happen?
2. Is there anything I can do to prevent this from happening?
3. What is the worst thing that could happen if this did happen?
4. How likely is it that this will happen?
If you can’t answer these questions with any certainty, then your worry is probably based on your imagination, not reality. Instead of worrying about what might happen, focus on what you can do to ensure it doesn’t happen. And remember, even if the worst does happen, you’ll be able to handle it.
Most Worries are Pure Fiction
Most of the things we worry about never come to pass. Most of the things we worry about are entirely unfounded. So why do we do it? Worrying is a form of negative thinking that creates stress and anxiety. It’s a self-fulfilling prophecy; the more we worry, the more likely we are to make the very thing we’re worrying about come true.
Yoga can help break the cycle of worrying by calming the mind and body. Worrying when we’re in a state of relaxation is difficult. Yoga also helps to perspective; from our vantage point on the mat, it’s easier to see that most of our worries are unfounded and petty. If you find yourself worrying excessively, try yoga as a way to calm your mind and ease your worries.
Humor is a Positive Distraction from Worry
Humor is a positive distraction from worry. A study found that when people were asked to worry about a problem for eight minutes, they experienced an increase in anxiety. However, their anxiety decreased when they were asked to distract themselves with humor for eight minutes.
Another study found that laughter can help reduce stress and improve immunity. Laughter activates the body’s natural relaxation response and releases endorphins, which are feel-good chemicals that boost mood and relieve pain.
So next time you’re feeling stressed or anxious, try watching a funny movie, reading a hilarious book, or spending time with friends who make you laugh. You may find that your worries start to fade away.
Focus on the Light in Life
When it comes to worrying, it can feel like we’re constantly in the dark. Our minds can become consumed with thoughts of what could go wrong, leading to a lot of stress and anxiety. However, there is always light at the end of the tunnel. Focusing on the positive things in life is essential, and Yogi Bhajan taught us that “worrying is like a rocking chair; it gives you something to do, but it doesn’t get you anywhere.”
When we focus on the light, we are reminded that there is always hope. No matter how dark our thoughts may be, we can find comfort knowing that the light will eventually shine through. This doesn’t mean that we should ignore our problems or try to sweep them under the rug. But it does mean that we should try to see the good in every situation and not let worry consume us.
If you’re struggling with worry, yoga can be a great way to help you find peace of mind. Through various breathing exercises and poses, yoga helps to calm the nervous system and ease anxiety. It’s also a great way to connect with your body and release any tension you may be holding onto. So next time you’re feeling stressed, try doing some yoga and focus on the light in life.
Yoga for Self-Appreciation
The act of showing yourself gratitude is a powerful way to increase your overall sense of well-being. When you take the time to focus on the things you’re grateful for, you’re more likely to see the positive aspects of your life rather than the negative.
Yoga is a great way to show yourself some self-appreciation. Not only can it help to ease stress and anxiety, but it can also promote positive body image and physical health.
Many different yoga poses can be beneficial for self-appreciation. Some poses to try include:
1. Child’s Pose: This pose helps stretch and lengthen the spine and promotes relaxation. It’s a great way to start or end your yoga practice.
2. Downward Dog: This classic yoga pose is not only great for stretching the hamstrings and strengthening the arms, but it also helps improve circulation and boost energy levels.
3. Cobra Pose: This pose helps open the chest and lungs, improving breathing and aiding in relaxation. It’s also helpful in strengthening the back muscles.
4. Warrior I Pose: This standing pose helps promote confidence and courage. It’s also a great way to stretch the legs and open the hips.
Noon Time Yoga for Positive Thoughts
It’s no secret that yoga can help alleviate stress and anxiety, but did you know that noon-time yoga can be beneficial in promoting positive thinking? That’s because the sun is at its highest point in the sky at noon, which means that it’s also at its most potent.
Yoga poses that are particularly beneficial for promoting positive thinking include those that stimulate the solar plexus chakra, such as the cobra pose and the boat pose. Any yoga pose can be beneficial for promoting positive thinking if it’s done with intention.
So next time you feel stressed or down, take a break for noon yoga. It just might be the pick-me-up you need to help you avoid worrying your life away!
Understanding Negative Thoughts
It’s no secret that worry can take a toll on our mental and physical health. What exactly is a worry, and why do we do it?
Worry is defined as a thought or feeling of anxiety or concern about something with an uncertain outcome. We worry about things that we care about and that we think could have a negative outcome.
There are many different types of worry, such as:
1. Health worry: worrying about our health or the health of a loved one
2. Money worry: worrying about money or finances
3. Work worry: worrying about our job or career
4. Relationship worry: worrying about our relationships with others
Most of us have experienced some form of worry at one point or another. And for some people, worry is a constant companion. If you tend to worry a lot, you may be wondering how to stop. Yoga can help manage and reduce anxiety and stress.
Triggers that Cause Worrying
Many triggers can cause us to start worrying. It might be something as small as a negative thought or memory that pops into our head, or it could be a more significant event, like losing our job or getting a bad diagnosis from the doctor. Whatever the trigger, once we start worrying, it can be hard to stop.
Some of the Most Common Triggers for Worry Include:
1. Financial stressors: Money is one of the leading causes of worry and stress for many people. Whether you’re worried about not having enough money to cover your bills or about a significant financial decision, money can be a big trigger for worry.
2. Health concerns: Another common trigger for worry is health-related issues. This could be anything from worrying about a specific health condition to general anxiety about your health and well-being.
3. Relationship problems: Relationship difficulties are another frequent cause of worry. Whether you’re worried about a current relationship issue or you’re fretting over an upcoming family event, relationship problems can trigger significant levels of worry.
4. Work-related stress: Job-related worries are also common triggers for anxiety and stress. If you’re worried about a looming deadline at work or you’re concerned about a potential layoff, work-related stress can be a big trigger for worry.
Yoga Breathing in Relaxed Silence
Regarding yoga, breathing is an integral part of the practice. Many people say that yoga is more about the breath than it is about the poses. The breath is what helps to connect the mind and body, and it can be used as a tool to help relax the body and calm the mind.
When you’re feeling anxious or stressed, one of the best things you can do is to focus on your breath. Taking deep, slow breaths can help ease tension in the body and release worry from your mind. If you can find a quiet place to sit or lie down, close your eyes, and focus on your breath, you may find that your anxiety begins to dissipate.
If you’re new to yoga breathing, there are a few things you should keep in mind. First, breathing from your diaphragm, not your chest, is important. You should also make sure that your exhales are longer than your inhales. And finally, don’t force yourself to take deep breaths; let them come naturally.
If you give yoga breathing a try next time you’re feeling stressed or anxious, we think you’ll be surprised at how effective it can be.
Using Time to Stop Worrying
No one likes worrying. It’s an unpleasant feeling that can take over our lives if we let it. There is hope! Yoga can help us to stop worrying and live more peacefully.
When we worry, we are usually obsessing over something that may or may not happen in the future. This rumination can prevent us from enjoying the present moment. Yoga teaches us to be present and to focus on our breath. Focusing on our breath allows us to let go of worry and be in the moment.
In addition to helping us to be more present, yoga also helps to ease anxiety by promoting relaxation. When we’re relaxed, we’re less likely to worry. Many different yoga poses can promote relaxation, but some of the most effective are forward bends and twists. These poses help to release tension in the body and calm the mind.
Forcing Positive Thoughts into Your Mind
It is possible to force positive thoughts into your mind through sheer willpower. If you are constantly thinking about negative thoughts, you can consciously change your thought patterns by making a concerted effort to think more positively. This takes practice, but it is possible.
Another forcing method is listening to audio recordings. These days, there are many devices we can use for inspirational information. The point is to create a habit of listening to messages, lectures, or music that inspires positivity. Your mind becomes trained to seek solutions due to inspirational information.
Some Tips for Forcing Positive Thoughts into Your Mind:
Make a list of all the things you are grateful for in your life. This could be anything from your health to your family and friends. Every time you start to worry, look at this list and remind yourself of all the good things in your life.
Repeat positive affirmations to yourself throughout the day. For example, “I am strong,” “I am capable,” or “I am worthy of love and respect.” Say these out loud or in your head whenever you start to feel down about yourself.
Challenge your negative thoughts when they arise. Why are you thinking this thought? Is there any evidence to support it? Usually, when we challenge our negative thoughts, we realize that they are not based on reality, and we can let them go.
Focus on the present moment. When we worry, we are usually focused on things that have happened in the past or might happen in the future. Worrying does nothing to change the past or future – it only causes pain in the present moment. So try to focus on what is happening right now and let go of worries.
Appreciating Family, Friends, and Pets
When it comes to finding ways to relax and de-stress, few activities can beat yoga. Not only does yoga provide an excellent workout for the body, but it also helps to clear the mind and focus on the present moment. One of the best things about yoga is that it can be done anywhere, at any time – all you need is a mat and some comfortable clothing.
One of the fundamental principles of yoga is mindfulness, which means being aware of and attentive to your thoughts, feelings, and surroundings. This can be difficult to do in our fast-paced, busy lives, but it is crucial for managing stress and anxiety. When we are mindful, we are better able to appreciate the people and things around us – including our family, friends, and pets.
Spending time with loved ones is one of the best ways to relax and de-stress, so make sure to schedule in some quality time with your nearest and dearest. If you have a furry friend at home, don’t forget to give them a little extra love too.
Evening Yoga for Positive Energy
Yoga is not only a great way to reduce stress, but it can also be very energizing. That’s why evening yoga is the perfect way to end your day.
Not only will you feel more relaxed and at ease, but you’ll also find that your energy levels are boosted. This is ideal if you’re struggling to get through the end of the day or if you find yourself worrying about things before bed.
There is plenty of different evening yoga poses that you can try, but some of our favorites include the following:
1. Child’s Pose: This pose is incredibly nurturing and calming, which makes it perfect for helping you to relax before bed. Plus, it helps to stretch out your back and hips, which can often become tight from sitting at a desk all day.
2. Downward Facing Dog: Another excellent pose for stretching out your back and hips, Downward Facing Dog is also great for lengthening your spine and promoting good posture. It’s also a great way to release any tension that might have built up in your shoulders during the day.
3. Cobra Pose: Not only does Cobra Pose help to open up your chest and lungs, but it’s also said to be beneficial for relieving anxiety and depression. If you’re feeling particularly stressed out, this is the perfect pose for you.
Moon Salutation for Positive Energy
The Moon Salutation is a great way to get some positive energy flowing through your body. It is a simple and effective yoga pose that anyone can do regardless of their yoga experience.
To do the Moon Salutation, start standing with your feet together. Take a deep breath in and raise your arms over your head. As you exhale, bend forward from your waist and place your hands on the ground in front of you. Walk your hands forward until you are in a low plank position. Take another deep breath and then exhale as you push back up to the starting position. Repeat this sequence 2-10 times depending on ability.
After you have finished the Moon Salutation, take a few moments to relax in the corpse pose. This will help to ground all of the positive energy that you just generated.
Preventing Bad Dreams with Bedtime Yoga
Bad dreams can be caused by a variety of things – stress, anxiety, trauma, outside stimuli, etc. But you can do a few yoga poses before bed that may help prevent them.
1. Child’s Pose: This pose is incredibly calming and grounding. It helps to ease anxiety and promote relaxation.
2. Legs up the wall: This pose also helps to relieve stress and tension from the body. It’s a great way to unwind before bed.
3. Supported bridge pose: This pose opens up the chest and releases any feelings of sadness or grief that might be causing bad dreams.
4. Corpse pose: Finally, this ultimate relaxation pose will help clear your mind and allow you to drift off into a restful sleep.
Yoga Nidra for Positive Energy
Yoga Nidra, also known as “yogic sleep,” is a state of complete physical, mental, and emotional relaxation. It is considered one of the deepest levels of meditation and is beneficial for reducing stress, anxiety, and insomnia.
Yoga Nidra can be practiced by anyone, regardless of experience with yoga or meditation. It is a simple practice that only requires a comfortable place to lie down and relax.
There are many recordings of Yoga Nidra available online or in stores. Once you have found a recording that you like, follow the instructions and allow yourself to drift off into a deep state of relaxation.
If you’re looking for a way to reduce stress and anxiety, improve sleep, and increase your overall sense of well-being, give Yoga Nidra a try.
Say Goodbye to Worries with Sleep Meditation
When you can’t seem to shake off worries and anxious thoughts, it can be helpful to try a sleep meditation. This type of meditation is designed to help you relax and clear your mind before bed, so you can fall asleep more easily.
There are many different ways to meditate for sleep, but a straightforward method is to focus on your breath. Find a comfortable position lying down, close your eyes, and begin taking deep, slow breaths. Inhale through your nose and exhale through your mouth. As you breathe, try to let go of any racing thoughts or worries that are on your mind. Instead, focus on the feeling of the breath moving in and out of your body.
If your mind begins to wander, simply bring your attention back to your breath. Continue breathing slowly and deeply until you relax and drift off to sleep.
Practicing yoga regularly can be a powerful tool to help reduce worry and stress in your life. By cultivating an awareness of the present moment, relaxing into Yoga postures, and learning how to trust yourself again, you can benefit from increased feelings of joy, contentment, and overall well-being. With its many physical and mental benefits, it’s no wonder that so many people are turning to yoga for help with their worries! Give it a try today and see what kind of changes you notice in your own life.
© Copyright – Aura Wellness Center – Publications Division
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How does yoga help the body and mind? Living in a fast-paced, stress-filled society, most people are anxious even while trying to rest and sleep. Anxiety and stress have become accepted parts of life, although they can both be unhealthy for the mind and body. Yoga can help a person eliminate or reduce the chronic stress and anxiety that one feels so that he or she can begin a journey toward complete holistic health.
The postures practiced in Hatha Yoga, as well as the controlled breathing exercises (pranayama) and meditation employed in its practice, are perfect for helping the body eliminate anxiety and stress. Yoga works both the mind and body, seeking balance and peacefulness. Yoga poses help increase flexibility and strength while teaching the body to push to its limits and relax simultaneously. As a Yoga practitioner follows a series of poses, this is a form of teaching the body to expel all tension and relax.
Controlled breathing teaches the practitioner to control internal energy since breath and energy are intimately tied together. When a person has control of breathing, one also has control of the mind and body, making it easy to fall into a relaxed, meditative state.
How Does Yoga Help Clarity?
Since the goal of meditation is to clear the mind so that it can become alert and present at the moment, one of the things a person must do during meditation is to identify the thoughts that are causing worry, fear, and concern. At this point, one learns to let go of these thoughts. As a person learns to empty the mind of these thoughts and to turn negative thoughts into positive ones, he or she begins to relax and fall into a deeper meditative state.
Practicing Yoga for worrying helps eliminate the constant stress and anxiety most people experience because the poses demand complete focus and concentration. To achieve each pose correctly and hold it, a person needs to stop thinking and worrying about outside things. For the moment, the only thing that matters is the balance of the pose.
How Does Yoga Help One Find Inner Peace?
The meditative aspect of Yoga training is also vital in relieving stress and anxiety. A mind struggling with anxiety and stressful ideas cannot be entirely at rest. Since meditation seeks to clear the mind of all negative ideas, the successful person achieves inner peace during relaxation. However, this inner peace is not limited to the moments set aside for meditation. It affects the person’s whole life since one can deal with worrisome situations calmly. That balanced, peaceful mind allows us to remain still and quiet within – even during emotional situations that might usually be upsetting.
How Does Yoga Help Awareness?
Yoga allows us to become aware of how thoughts and feelings impact us mentally, emotionally, and physically. Yoga drains the stress away from the mind and eases the tension resulting from stress in the body. Breathing meditations performed thrice daily will help the practitioner maintain inner balance and peacefulness. Awareness helps us separate illusion from reality, and this is why yoga for worrying works.
© Copyright – Aura Wellness Center – Publications Division