Here’s a simple, effective combination of 3 yoga asanas and 2 pranayamas to help release stress and anxiety, even if you're a beginner. No equipment needed—just a quiet space and your breath.
🌿 Gentle | Beginner-Friendly | No Equipment Needed
🧘♀️ 3 Asanas (Yoga Poses)
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1. Balasana (Child’s Pose)
How: Kneel down, sit on your heels, and fold forward with arms stretched in front or by your sides.
Hold for: 1–2 minutes, breathing slowly.
Why: Calms the brain, relaxes the spine, promotes a sense of safety and surrender. -
2. Viparita Karani (Legs Up the Wall)
How: Lie on your back and rest your legs vertically against a wall. Hands can rest on belly or by your sides.
Hold for: 5–10 minutes.
Why: Deeply calming for the nervous system, reduces fatigue and anxious thoughts, improves blood flow. -
3. Setu Bandhasana (Bridge Pose)
How: Lie on your back, bend knees, feet hip-width apart. Inhale, lift your hips slowly.
Hold for: 30–60 seconds, repeat 2–3 times.
Why: Opens the chest, regulates the nervous system, releases tension in the spine and heart.
🌬️ 2 Pranayamas (Breathwork Techniques)
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1. Anulom Vilom (Alternate Nostril Breathing)
How:
Close right nostril, inhale through left.
Close left nostril, exhale through right.
Inhale through right, exhale through left. Repeat for 5–10 minutes.
Why: Balances both sides of the brain, reduces anxiety, clears emotional fog. -
2. Bhramari (Humming Bee Breath)
How:
Close eyes. Gently block ears with index fingers.
Inhale deeply, exhale while making a humming "mmm" sound.
Focus on the vibration. Do 5 rounds.
Why: Soothes the nervous system, reduces tension, brings a deep sense of inner peace.
🕯️ Optional Ending:
After completing, sit quietly and repeat this affirmation:
“I am calm. I am safe. I trust the process of life.”
🧘♀️ Practice Tips:
- Practice daily, especially in the morning or before sleep
- Use soft background music or complete silence
- Light a candle or incense for a calming atmosphere
- Focus on slow, deep breathing throughout your practice
