Try yoga to beat anxiety disorder

While depression is widely spoken about, anxiety disorder is being overlooked. A report by ASSOCHAM states that over 42% of the private sector employees suffer from depression or anxiety disorder.

A combination of pranayama, yoga nidra, and meditation will reduce the anxiety levels considerably.

Pranayama is the technique that propagates breath control. If you ever feel tensed, panicked, disturbed, overworked or anxious, try pranayama to unwind and de-stress. Pranayama will reduce the flow of thoughts, increase focus and minimise anxiety levels. Breathing techniques such as deep breathing, ujjayi, and nadi shudhi pranayama brings calmness within.

Omkar meditation is yet another way of focusing on the breath, the sound of chanting 'Om' creates vibrations throughout the body, generating positive vibes.

Other useful breathing techniques include humming bee breath (brahmari), alternate nostril breathing (nadi shoddana), abdominal breathing (adham pranayama) and balanced breathing (sama vritti).

After a long working day, when you are tired and stressed, these set of asanas can help your body relax:

Viparita karani not only relaxes the legs and improves circulation in the pelvic region, it also calms the body and mind.

Setu Bandha Sarvangasana strengthens the spine and soothes the mind.

Vyagrasan, adho mukha svanasana or padahastasana, etc are also relaxing postures.

If you are unable to sleep after a long hectic day, practise yoga nidra. It reduces chronic pain, dizziness and heart palpitations. Lie down in shavasana with hands and feet apart and focus on the breath. This will relax every muscle and refresh the entire body.

(The author is consultant yoga therapist at Fortis Hospital)