Yoga Therapy for Anxiety and Stress

Introduction: Anxiety and stress can adversely affect mental and physical health. Yoga
therapy offers tools to manage these conditions naturally.

Yoga Poses and Practices:

1. Balasana (Child's Pose): Calms the mind and relaxes the body, reducing stress and
anxiety.
2. Legs-Up-the-Wall Pose: Promotes relaxation by reducing tension and stress in the
body.
3. Seated Forward Bend (Paschimottanasana): Relieves anxiety by calming the mind and
stretching the spine.
4. Corpse Pose (Savasana): Encourages deep relaxation, releasing tension and stress from
the body and mind.
5. Warrior Poses (I, II, III): Builds strength and confidence, reducing stress and anxiety
levels.

Breathing Techniques (Pranayama):

1. Ujjayi Breathing: Calms the mind and regulates breathing, reducing anxiety symptoms.
2. Bhramari (Bee Breath): Relieves stress and anxiety, promoting a sense of peace and
tranquility.

Conclusion: Regular practice of these yoga poses and breathing exercises can alleviate
anxiety, stress, and promote mental well-being.

Document 3: Yoga Therapy for Insomnia

Introduction: Insomnia can disrupt sleep patterns and affect overall health. Yoga
therapy offers relaxation techniques to improve sleep quality.

Yoga Poses and Practices:

1. Supta Baddha Konasana (Reclining Bound Angle Pose): Relaxes the body and mind,
promoting better sleep.
2. Forward Fold (Uttanasana): Calms the nervous system, easing tension and facilitating
relaxation.
3. Supported Bridge Pose: Relieves stress and encourages a restful state for better sleep.
4. Corpse Pose (Savasana): Encourages deep relaxation and prepares the body for sleep.
5. Legs-Up-the-Wall Pose: Reduces anxiety and promotes relaxation, aiding in sleep
induction.

Breathing Techniques (Pranayama):

1. 4-7-8 Breathing: Calms the mind and relaxes the body, aiding in falling asleep faster.
2. Nadi Shodhana (Alternate Nostril Breathing): Balances the nervous system,
promoting relaxation and better sleep.

Conclusion: Regular practice of these yoga poses and breathing exercises can help
alleviate insomnia and improve sleep quality.