The "fire" in everyone's heart must be extinguished quickly

With the changes of the times and the development of society, the fast-paced and stressful work and life make people prone to anxiety. Some people say that this is an era of anxiety for all.

The relationship between stress and efficiency is an inverted U-shaped curve. A moderate level of stress (anxiety) can maximize efficiency, while too low or too high is not good. But the reality is that most people’s problem is that their anxiety levels are too high. Anxiety comes from the pressure of comparing ourselves to each other.

In a survey, 97% of people believed that their ability level was at least at the social average. This survey reflects people's subconscious desire for self-affirmation. If in a certain aspect, we reach or exceed the social average (or our own expectations) and it is consistent with our subconscious, we will feel satisfied; otherwise, we will feel anxious.

There is a mental illness called bulimia, the root cause of which is anxiety, and binge eating is just a way for them to relieve anxiety.

There is a behavioral phenomenon called shopaholic, the root of which is also anxiety, and shopping is also a means for them to relieve anxiety.

These two hysterical ways of venting are unhealthy and irrational, and will make your anxiety worse the next time it strikes.

Faced with this reality of national anxiety, it is time for us to take some action!

Researchers at Boston University School of Medicine found that practicing yoga can increase the level of gamma-aminobutyric acid, thereby helping people overcome mental problems such as anxiety and depression.

When you realize that a small flame of anxiety has been ignited in your heart, use this set of yoga poses to extinguish it!

Remember to breathe slowly and deeply during the poses to allow more fresh oxygen to participate in your practice!

1. Corpse Pose Variation (24-30 breaths for 3 minutes)

Place two bricks at one end of the mat, about 15 cm apart. The top brick is placed at the lowest height, and the other bricks are placed at either the lowest height or the medium height (medium height is more intense). Lie back and rest your head on the top block; adjust the bottom block to below your heart. Open your arms wide and breathe deeply into your lower lungs.

2. Crunches (8-10 breaths per minute)

Remove the brick and bend your knees. Spread your toes wide and actively bring your feet back toward your hips. Cross your arms and wrap them around your lower ribs; bring your hands slightly inward to bring your ribs together. This move is especially beneficial for mothers who experienced rectus abdominis separation during pregnancy and childbirth. Exhale and press your lower back toward the floor while lifting your shoulders off the floor, keeping your neck long. While inhaling, slowly lower your back and repeat 4-5 times.

3. Bridge pose (8-10 breaths per minute)

Relax your back and return to the floor, bending your legs and placing your feet flat on the floor, hip-width apart and directly underneath your knees. Slowly roll your tailbone toward the ceiling and lift your hips up. Stretch your arms out and clasp your hands together, or open your arms wide and feel your feet, arms, and head resting on the floor. Take deep breaths, reaching the lowest part of your lungs with each breath, and exhale completely. Hold for a moment, exhale, and lower your body back to the floor.

4. Cat and Cow Pose (12 minutes, 16-20 breaths)

Roll to your right side and rest for a while. Then get on your hands and knees with your hands directly under your shoulders, fingers spread wide, and your knees directly under your hips. If your knees feel uncomfortable, place a cushion under them. Inhale and open your heart, exhale and sink your tailbone toward the floor and lift your mid back toward the sky. Repeat 4-5 times.

5. Double Angle Pose (8-10 breaths per minute)

Place your feet about two mat-widths apart, with your toes slightly turned inward and your heels pointed outward. Then, without moving your feet, imagine them moving toward each other and feel your legs tighten. You can either leave your torso and arms hanging, or wrap your index and middle fingers around your big toe. Let your shoulders relax toward your back.

6. Locust pose (8-10 breaths per minute)

Release your hands and step forward into Downward Dog. Move your body into plank position and lower your body down. Rest your forehead on the floor and stretch your arms out wide. Lift your heart, head, and arms while keeping the back of your neck long, then raise your legs, extending your head and toes, away from each other, allowing the energy flow of this pose to flow laterally rather than vertically. Hold for 4-5 thorough breaths, noting how your breathing affects the shape of the pose. Lower your body back to the floor, turn your head to one side, take one or two breaths, and repeat two more times.

7. Reverse desktop pose (8-10 breaths per minute)

Roll to a sitting position, letting your feet rest on the floor. Place your hands behind you with your wrists directly underneath your shoulders and your fingertips pointing toward your feet, then lift your hips into reverse tabletop pose, making sure your knees are directly over your ankles. Find a line that runs through your knees, hips, and top of your head. Push the ground with both feet and hands. Observe each inhale and exhale as the breath flows through your torso.

8. Easy sitting pose (32-40 breaths in 4 minutes)

Release the pose and return to a sitting position, placing your hands on your thighs. Feel the lengthening of your spine and reconnecting with your breath. Close your eyes, turn your gaze inward, scan your body, and observe how you feel in the moment. With this inward focus, follow your breath, allowing it to fully expand your rib cage and feel the energy circulating around your heart.