Yoga and Anxiety

Lyn Russell, RYT-500, RCYT, B.Ed., Dip.T., ACOA Dip. (M.Nat.Th) • May 25, 2022

How Can Yoga Help?

Anxiety is experienced when our body reacts to stress. Our sympathetic nervous system kicks in and sets off a wave of chemical reactions in the body to help us deal with perceived or actual threats and helps us prepare to flee or fight the cause. This can lead to a variety of symptoms that may include:

feeling short of breath
clammy / hot
fearful
restless

When the cause of the stress has passed, our body returns to normal and the symptoms are relived. If we experience stressors frequently, our body stays on high alert and the stress response gets stuck in overdrive. Over time, the bodies physical and emotional responses to stress become experienced as anxiety. Different symptoms are experienced by different people, but they may include:

digestive issues
sleep issues
physical pain
racing mind
shortness of breath
feelings of panic
exhaustion

Yoga is highly effective in helping regulate the autonomic nervous system. The many tools of yoga - from breathing techniques and meditation to physical postures (asanas) and mantra recitation, can help move the body from that high alert state of the sympathetic nervous system, to a state of calm (the parasympathetic nervous system).

Yoga Therapy can play a vital role in helping support people of all ages who experience anxiety. According to the International Association of Yoga Therapists (IAYT), "Yoga Therapy is the process of empowering individuals to progress toward improved health and wellbeing through the application of the teachings and practices of yoga. Yoga is a scientific system of self-investigation, self-transformation, and self-realisation that originated in India."

Yoga therapy is a wonderful complementary therapy for those with anxiety or panic disorders. Working with each individual, using a tailored approach to suit the specific needs of the student, techniques can be used to help them stay grounded and connected to the breath and body when feeling anxious or during a panic attack. Mindfulness-based practices can also be used to manage unwanted thoughts such as anticipating future panic attacks.

Key yoga techniques for managing acute anxiety and panic disorder include:

relaxing muscle tension
combining gentle movements with coordinated breathing
pranayama - yoga breathing techniques
meditation

If you would like to find out more about how yoga can help anxiety and panic disorders, please contact me.

To book a Private Yoga Session to tailor an individualised support plan for your needs, click on the Book Now button at the top of the page and go to 'Private Sessions'.

Lyn is currently completing her Graduate Diploma in Yoga Therapy

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By Lyn Russell, RYT-500, RCYT, B.Ed., Dip.T., ACOA Dip. (M.Nat.Th) • July 30, 2023

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Yoga for Older Students

By Lyn Russell, RYT-500, RCYT, B.Ed., Dip.T., ACOA Dip. (M.Nat.Th) • October 14, 2022

Why is yoga and yoga therapy for older students so beneficial and why do they require special attention? When discussing the needs of older students, we are referring to those aged over 50. You may be surprised that we class 50 and over older, however these students present with a more unique history than our younger students. Therefore it is important to provide yoga sessions or yoga therapy that is suited to their special needs. Along with the usual intake steps that apply to all students, when looking at older students we need to pay particular attention to things such as: injury history and medical conditions lifestyle factors medications aims and expectations Injury history and medical conditions Injury history and medical conditions are important details that your yoga teacher should know regardless of your age. You may not know what is relevant to your yoga practice, so it is important to inform your yoga teacher or yoga therapist of your medical history, medical conditions and injury history. This allows us to provide practices that can support certain body or organ systems Lifestyle factors Lifestyle factors are extremely important to consider when planning a yoga practice for older students. Things to pay attention to include sleep quality, energy level and nutrition Medication Medication can have a huge impact on the type of yoga practice older students should be doing. Certain medications can change your balance, coordination and pain perception. Informing your yoga teacher or yoga therapist can allow them to provide a safe practice for your individual circumstances. Key Areas For Focus in Yoga We aim to maintain a healthy range of motion: Moving the body in different directions - forwards, backwards, side bending and rotation all encourage tissue elasticity, lubrication and circulation. Improve posture: As we age we tend towards flexion, which can create flow-on effects on bone loading, breathing, digestion, energy, and mood. Building the back body and posterior shoulder strength, as well as allowing time in 'neutral' positions of the spine is important. Postures such as chest openers and shoulder stretches as well as deep breathing is very beneficial. Working and strengthening under-utilised areas such as the back and posterior shoulders, the glutes, core and upper body Improving stability and preventing falls with poses that coordinate opposite sides of the body, standing and kneeling poses, foot awareness work and moving from pose to pose are key areas to work on as we age. Down-regulating the nervous system by emphasising the parasympathetic nervous system through mindful movement, Yoga Nidra, body scans, yin and restorative poses, Savasana, breath work and meditation. Cultivating acceptance of the stage of life we find ourselves in is extremely important. This may involve a gradual withdrawal from family and worldly life, to prepare for life as we age. Concepts from yoga philosophy can be helpful here - svadhyaya (self-study), vairagya (non-attachment) and santosha (contentment) There are many tools of yoga that can support the body, mind and emotions as we age. Why not give yoga or yoga therapy a try and see what it can do for you.