If you’re a woman who lives with anxiety, you aren’t alone.

If you’re a woman who lives with anxiety, you aren’t alone. Studies show that women have a much higher prevalence of anxiety disorders than men. The good news is there are many practical tools you can use to help treat and manage your anxiety. Yoga is one of them. With a regular practice, you can try to address anxious thoughts and related physical symptoms like a racing heart. Read on to find out how to use yoga to address anxiety.

Yoga is an effective form of exercise, improving strength, flexibility, and coordination. However, it also has mental health benefits. Research suggests that yoga can reduce stress and help mitigate symptoms related to depression and anxiety. Long-term, these mental health issues can have serious repercussions, increasing the risk of issues like hypertension and insomnia. By taking action to address anxiety now, you are protecting your future health.

1. Understand the mental and physical benefits of yoga

   Yoga is an effective form of exercise, improving strength, flexibility, and coordination. However, it also has mental health benefits. Research suggests that yoga can reduce stress and help mitigate symptoms related to depression and anxiety. Long-term, these mental health issues can have serious repercussions, increasing the risk of issues like hypertension and insomnia. By taking action to address anxiety now, you are protecting your future health.

2. Select the style of yoga that’s right for you

   There are many types of yoga, so it’s important to choose a style that fits your needs. HealthifyMe has a guide to the various types that can help you decide. For example, hatha yoga is all about restoring balance in the body and mind. Meanwhile, kundalini yoga is all about repetitive poses and is designed to improve awareness. There are also specialty yogas like hot yoga and aerial yoga.

3. Decide whether you want to join a studio or practice independently
   

   Once you’ve picked a yoga style, decide how you want to practice. You can join a local studio, for example, and take classes alongside other people. Another option is to take classes independently. You can opt for videos for an at-home yoga practice, or start one-on-one lessons with a private instructor to help get the hang of finding alignment. Some studios also offer online yoga classes, helping you get the best of both worlds. For example, Yogi Maria Rojas offers private and online yoga classes.

4. Come up with a plan for making yoga a regular habit 

   One of the hardest things about starting a new exercise routine is making it a regular habit. Zen Habits has tips to help you get going. For example, you can pick a set time to work out every day. If you work out in the mornings, setting out your gear the night before can be handy. You can also use fitness apps like MyFitnessPal to track your practice and progress. Seeing your progress over time can be motivating and keep you going.

5. Invest in the right yoga gear and clothing

   When you start your yoga practice, invest in basics like yoga mats, brands, blocks, and a water bottle. You’ll also want the right clothing to ensure you feel at ease. Yogawear should be flexible but comfortable and not constricting. Many women love high-waisted leggings for the additional support, and close-fit tanks or tees help you avoid having fabric flopping in your face during downward dog. 

   A supportive bra is also important, particularly if you have a larger bust size. Your practice won’t feel right if you’re having to tug on your bra or start to feel exposed. You can find supportive bras for harder to fit sizes online when you shop at retailers that specialize in selling bras for larger busts. These will be a bit of an investment, but they’ll be worth it as your practice starts to take off. 

6. Be patient as you continue your yoga journey

   It takes time to find your way in a yoga practice. Be patient with yourself, and don’t push too hard too fast. This increases your risk of injuries. Common examples of yoga injuries include neck tightness, torn rotator cuffs, and wrist pain. Working with a qualified instructor will help you maintain a steady pace without placing undue stress on your body. Your teacher will also make sure you’re doing poses correctly to avoid injury.

    

   Anxiety can take a serious toll on your quality of life if it’s not properly managed. However, yoga can make a difference. Start by finding a style that speaks to you, and determine whether you want to work with an instructor or solo. Making it a habit might be hard at first, but if you add it to your calendar and make an appointment with yourself, you’ll have an easier time adjusting. Bolster your practice with comfortable clothing that offers plenty of support, and be mindful of not overdoing it. That last thing you want is to be sidelined from your practice after you get started. We hope these tips help you on your path toward yoga, and that you find new healing for your anxiety.