Yoga Poses to Deal with Election Anxiety
Yoga can be a powerful way to manage election-related anxiety, especially during highly charged political times, which can bring about a lot of stress, anxiety, and emotional turbulence. Whether it’s the constant media coverage, the uncertainty of results, or the pressure of differing opinions, it’s not uncommon for people to feel overwhelmed. Yoga encourages mindfulness, deep breathing, and physical relaxation, all of which help soothe the nervous system and alleviate the mental and physical effects of stress.
1. Child’s Pose (Balasana)
Child’s Pose is a gentle restorative pose that promotes relaxation and eases tension in the body. It calms the mind, reduces stress, and helps you reconnect with the present moment.
How to do it:
- Start on your hands and knees in a tabletop position.
- Bring your big toes together and spread your knees wide apart.
- Slowly lower your torso down toward the floor, resting your forehead on the mat.
- Extend your arms forward or relax them alongside your body.
- Breathe deeply and hold for 1-3 minutes, allowing your body to relax and release tension.
Why it helps: Child’s Pose encourages introspection and a sense of grounding, which is particularly helpful when external circumstances feel chaotic. It also stretches the back and hips, releasing pent-up tension.
2. Legs Up the Wall (Viparita Karani)
Legs Up the Wall is an easy but effective restorative pose that promotes relaxation and helps regulate the nervous system. By elevating your legs, you improve circulation and reduce feelings of stress and anxiety.
How to do it:
- Sit with one side of your body against a wall.
- Gently lie back and swing your legs up the wall, keeping your legs extended and your back flat on the floor.
- Keep your arms at your sides with palms facing up, or place them on your abdomen to encourage deep breathing.
- Close your eyes and breathe deeply, holding the pose for 5-10 minutes.
Why it helps: This pose reduces the flow of adrenaline and helps activate the parasympathetic nervous system (the “rest and digest” system), which helps calm the body and mind.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose is a dynamic flow that helps relieve tension in the spine, shoulders, and neck, areas where many people tend to carry stress. It also encourages mindful breathing and helps you release emotional buildup.
How to do it:
- Begin in a tabletop position with your hands directly under your shoulders and knees under your hips.
- On an inhale, arch your back and lift your head and tailbone toward the ceiling (Cow Pose).
- On an exhale, round your back, tuck your chin to your chest, and press your palms into the floor (Cat Pose).
- Continue flowing between the two poses for 5-10 rounds of breath.
Why it helps: The flowing movement and deep breathing in Cat-Cow create a rhythm that helps reduce anxiety, release tension, and improve circulation. It’s a great way to bring awareness back to your body and clear your mind.
4. Mountain Pose (Tadasana)
Mountain Pose is often considered the foundation of all standing poses. It encourages a strong, grounded posture while helping you focus on your breath. In moments of heightened anxiety, Mountain Pose can help you regain a sense of balance and stability.
How to do it:
- Stand tall with your feet hip-width apart.
- Press your feet firmly into the ground, engaging your legs, and lift your kneecaps.
- Lengthen through your spine and reach your arms overhead with palms facing each other.
- Keep your gaze straight ahead, softening your eyes, and focus on your breath.
- Hold the pose for 30 seconds to 1 minute, breathing deeply.
Why it helps: Mountain Pose helps you feel rooted and connected to the earth, which can be particularly helpful when external events feel overwhelming. It promotes a sense of calm and presence, encouraging mindful awareness.
5. Seated Forward Fold (Paschimottanasana)
Seated Forward Fold is a calming and deeply relaxing pose that stretches the entire back of the body. It encourages deep breathing and can help release stored stress in the lower back, where tension often builds up during times of anxiety.
How to do it:
- Sit with your legs extended straight in front of you and your feet flexed.
- Inhale and lengthen your spine, reaching your arms toward your feet.
- On an exhale, slowly fold forward, reaching for your feet or shins. Keep your back straight.
- Relax your head and neck, allowing the tension in your body to release as you breathe deeply.
- Hold the pose for 1-3 minutes.
Why it helps: This pose calms the nervous system by promoting deep, restorative breathing while gently releasing tension in the hamstrings, lower back, and neck. It can be very soothing during times of mental unrest.
6. Corpse Pose (Savasana)
Savasana is the ultimate relaxation pose in yoga and is perfect for clearing your mind and releasing any lingering stress. It’s an excellent way to end a yoga session or to simply take a break from the chaos of the world around you.
How to do it:
- Lie flat on your back with your legs extended and arms at your sides, palms facing upward.
- Close your eyes and bring your attention to your breath, letting it become slow and steady.
- Let go of all tension in your body and allow your thoughts to drift away.
- Stay in this pose for 5-10 minutes, or longer if you wish.
Why it helps: Savasana encourages a deep state of relaxation and mindfulness, helping to reset your mental and physical state. It’s an essential practice for relieving anxiety and tension, allowing the body to restore balance.
Breathing Practices to Complement Your Yoga
In addition to these poses, incorporating breathing exercises can help calm the mind and reduce anxiety. Techniques like Ujjayi breath (victorious breath), Nadi Shodhana (alternate nostril breathing), and Kapalbhati (skull shining breath) can help regulate the nervous system, promote relaxation, and improve mental clarity.
Conclusion
Yoga provides an accessible, effective way to manage election anxiety and any stress that may arise from it. By incorporating grounding poses, focused breathing, and mindful movement into your routine, you can create a sense of peace amidst the uncertainty and intensity of election seasons. Remember to take time for yourself, honor your emotions, and use yoga as a tool for self-care, helping you stay balanced and calm no matter the external circumstances.