Yoga postures to face fear
March 22, 2021
Yoga is a beautiful practice of the present through which we learn to remain in a higher state of consciousness.
The mind, being intimately related to our ego and our shadows, constantly creates thoughts. Many times those thoughts are based on insecurities that the more we think about them, the more those feelings of fear and anxiety are magnified.
Fear paralyzes us and takes away our power. It traps us in a reactive and inactive state.
A mental yoga practice is to sit and watch those thoughts and try to feel those emotions that accompany fear. We must realize that we are not our mind.
But sometimes our emotions are very strong and this is when the physical practice of yoga can help you:
- positively process the discomfort you feel
- detach yourself from your personal story and get out of your head
- observe, accept and calm your thoughts
- reconnect with your center of power
Here we leave you our favorite postures that will help you recover your inner strength and raise your awareness in the present and in yourself.
Child's Pose (Balasana)
This pose is often the resting place during yoga sequences. This is so precisely because of its power to release tension in the back and shoulders (areas where fear and anxiety accumulate). Balasana brings you back into your comfort center with your body and promotes mindful breathing.
1. Start with your knees and hands on your mat, feet touching. Your hands should be just below your shoulders and your legs about hip-width apart.
2. Exhale as you roll back, letting your torso rest on your thighs. Extend your arms. Make sure your neck and shoulders are not tense.
tree pose (vrikshasana)
In general, this posture pays attention to your physical plane and your mental plane loses power.
Balancing poses are key to alleviating fear as they are a great way to explore how fear feels in your body. And the observation of fear is the first step to overcome it.
1. Standing with feet hip-width apart, bend one of your knees and bring your foot to the inside of your other thigh. The toes point to the ground.
2. Center your pelvis so that the weight is right on your supporting leg. Press your foot toward your thigh and maintain the resistance necessary for firm stability.
3. Place your hands in prayer and look slightly up or in front of you. Find tranquility in your breath.
Warrior I (Virabhadrasana I)
Warrior I (Virabhadrasana I) is an excellent empowering pose and is known for its ability to build focus and stability.
This pose is named after the mythological Hindu warrior Virabhrad, the incarnation of the god Shiva, illustrated with eight armed arms and killing a demon. In this case, our demon is fear.
Practicing this pose will inevitably make you feel stronger, with your feet firmly on the ground as you reach for the sky.
1. Start standing on your yoga mat. Take a deep breath and become aware within.
2. Inhale raising your arms above your head, and exhale bringing one foot back.
3. Turn that foot 45º and press the entire sole towards the mat.
4. Bend your front knee to 90º and center your hips.
5. Lengthen the torso and the chest towards the sky (respecting the verticality).
6. Breathe and hold the pose for at least a minute. To finish, lower your arms and bring your back foot forward. Stand as you started for a few seconds and feel the effects of Warrior I.
Warrior III (Virabhadrasana III)
This pose takes you out of your comfort zone by putting your body in a precarious position.
Balancing on one leg, while the other leg is out of sight and your torso horizontal, you feel suspended in midair. This is how Virabhadrasana III demands a leap of faith in yourself.
As you try to maintain that posture, you are showing yourself that you have the mental focus necessary to overcome any challenge.
This pose gathers your strength.
1. Start standing on dasana. Extend all your toes well so that you feel that your feet are in good contact with the ground.
2. Inhale and raise your arms above your head. Then exhale and begin to extend one of your legs behind you while concentrating your weight on the other leg.
3. Bring your torso and arms forward and parallel to the ground. Activate the core to create firmness and stability in the upper body.
4. Look down and neck relaxed, in a neutral position. Hold the pose for 5/10 breaths.
5. To come out of the pose, slowly bring the raised leg back to where the other leg is and return the torso to a vertical position. Repeat with the other side.
Chair Pose (Utkatasana)
What we like about this pose is that it works with the third energy center of your power, which is located in the belly. Known as the manipura chakra, this is the foundation of your personal power, self-esteem, and warrior energy.
Many times our fears are felt in the belly, and we need to face them to ascend them. This posture precisely stimulates the power of our third chakra by accumulating fire in the core and requiring both mental and physical resistance from you.
1. In Tadasana, take a deep breath and bring awareness inward.
2. On an inhalation, raise your arms overhead while bending your knees and letting your buttocks drop slightly.
3. Look at your posture, chest open, face forward, the soles of your feet in contact with the ground, and your knees on your toes. There is a very slight opening of the lumbar spine.
4. Hold 10/20 breaths. To get out, she drops her arms and returns to Tadasana.
These postures are our favorites to regain strength and feel the inner energy of oneself, while dissolving the thoughts that have been disconnecting you from your inner well-being. We recommend you practice them before starting the day since you can return to their effect throughout the day as soon as you notice that those uncomfortable thoughts return to your head.
Happy empowerment practice!