Worried about upcoming wedding and experiencing anxiety? Here are Yoga postures and Breathing Techniques to help!

Inputs attributed to Kaavita Das, Founder and Yoga Expert at The Pink Lotus Academia 

Without any doubt, we can say that weddings are one of the most important days of a person’s life, and it is obvious to feel the pressure and anxiety to make the day a memorable one for your lifetime. However, this pressure can take a toll on your mind and body, leaving you feeling stressed. One great way to combat all your wedding anxiety is with a little yoga.

The ancient practice of yoga is known to offer scientifically proven solutions to many everyday problems both physical and mental. Yoga lowers stress hormones and also strengthens the nervous system while stimulating the lymphatic system which is responsible for removing toxins from the body.

Yoga also calms the mind and can contribute to a deeper regulated sleep which is very crucial for wellness. We all are aware how a good sleep can help healing and maintain a healthy body. With so many functions to attend, a sound sleep will help you stay fresh for the whole day.

There are quite a few yoga poses you can do to help you unwind and find your peace:

Sukhasana

Sukhasanarefers to a cross-legged, seated position, and one of the most basic poses used in yoga practice and meditation. It is also a calming pose and it is one commonly used for meditation and practicing breathing exercises.

1. Sit on your padding in a comfortable, cross-legged position.
2. Slide the shoulder blades down your back so your shoulders move away from your ears. The crown of your head should rise towards the ceiling.
3. Your hands can rest in your lap or on the tops of your thighs.
4. On your inhalations, feel your spine grow long. On your exhalations, root down through your seat.

Uttanasana

Standing Forward Bend stretches and lengthens the hamstrings and calves. It is regarded as a relaxing and stress-relieving pose. Traditionally, it is said to help relieve insomnia.

Steps:

1. From Raised Hands Pose, sweep your arms down on either side of your body to come into a forward fold from your hips.
2. Bring your fingertips in line with the toes. Press your palms flat to the mat if you can. You can use blocks under your hands here if they don’t reach the floor. 
3. Bend the knees a little bit so that they are not locked.
4. Bring your weight a little bit forward into the balls of your feet so that your hips stay over your ankles.
5. Let your head hang.
6. Inhale and place your hands onto your hips, press your tailbone down and contract your abdominal muscles as you rise up slowly.

Bhujangasana

Cobra Pose increases the mobility of the spine, strengthens spinal support muscles, and can help relieve back pain.¹ It opens the chest and the front of the body.

Steps:

1. Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
2. Pause for a moment looking straight down at your mat with your neck in a neutral position.
3. Inhale and lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides.
4. Keep your neck neutral. Your gaze should stay on the floor.

Setu Bandhasana

As you perform SetuBandhasana, also known as Bridge Pose, you will become more alert in both body and mind. This rejuvenating backbend will open your chest up and keep your spine flexible.

Steps:

1. Lie on the floor, bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
2. Exhale and, pressing your inner feet and arms actively into the floor, lift the buttocks off the floor.
3. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
4. Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin.
5. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck up into the torso.
6. Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor

SHAVASANA

Corpse pose is essential to practice at the end of every yoga practice. This posture rejuvenates the body, mind and spirit while reducing stress and tension.

Steps:

1. Spread the legs one to two feet apart, the toes are turned outwards, the heels facing each other, a comfortable distance apart.
2. Bring the arms a little away from the body, palms turned upward.
3. Relax the neck and allow it to turn to the side if it is more comfortable.
4. Close the eyes and focus the attention on the body, breathing normally.
5. Begin focusing each body part and relaxing it, then moving on. Keep the mind focused on relaxation, the breath should be normal. Relax the whole body.

We do not even breathe properly, most of the time it’s very shallow breathing and it is something that contributes to the stress response which can again worsen your anxiety. I would suggest that you do not take breathing for granted. Take out the time in the beginning and the end of any yoga session or just once in a day breathe deeply for at least 2-3 minutes and you can see the difference without moving a muscle.

The short time effects of yoga can be felt through breathing techniques. By learning to deeply breathe you not only allow your muscles to relax but you also feel equipped with other relaxation techniques like meditation.