3 effective Yoga exercises

We can counter fears with new behavioral and reaction patterns in order to set a counterpoint in acute situations and to get out of the overpowering feeling of fear. When we are afraid, our posture, facial expressions and gestures change, we move differently and our voice changes. This is the physical reaction to our inner processes. With the help of yoga exercises, we can “quiet” ourselves and practice non-judgmental evaluation and patience. At the same time, certain messenger substances are released in the brain that calm strong emotions. Consciously assuming a certain physical position therefore has just as much influence on our psychological state.

Once anxiety rises, the following 3 yoga poses can calm your body and mind:

  • Cat pose (Marjarasana)
  • Down dog (Adho Mukha Svanasana)
  • Seated forward bend (Paschimottanasana)

How long do I hold the yoga positions?

Hold the positions for at least 30 seconds up to several minutes, depending on your physical conditions and yoga experience. In principle, the longer the better, because the greater the effect. The holding time is one aspect for the calming effect, the pressure receptors in the skin and the promotion of exhalation also explain the effective effect. If you are practicing yoga for the first time, please practice the postures only with proper instruction. You can find a number of videos on the Internet.