YOGA UNTUK MEMBANTU MENGATASI KECEMASAN / ANXIETY DISORDER

Summary

Linda leads a gentle yoga and relaxation session to help participants ease anxiety and worry. The practice combines breathing, stretching, simple movement, and guided visualization.

Key Strategies and Techniques

• Settle and focus: Sit cross-legged with a straight but relaxed posture. Close your eyes, notice your breath, and set aside worries for the duration of the practice.
• Lengthen the exhale: Breathe in through your nose and exhale slowly for longer. Imagine the inhale bringing in positive energy and the exhale releasing tension and worry.
• Alternate-nostril breathing (Nadi Shodhana): Use your thumb and ring finger to alternate closing your nostrils, breathing in through one side and out through the other. The instructor suggests searching the channel for a separate tutorial with more detailed guidance.
• Gentle stretches and movement:
  • Hold a butterfly pose, then lean forward comfortably to stretch the hips. Let gravity guide the movement rather than forcing it.
  • Move into a forward-leaning seated stretch, keeping your shoulders relaxed.
  • Lie on your back with your knees bent and lift and lower your pelvis several times.
  • Hug your knees and gently rock side to side, then do supine twists with your arms open.
• Relaxation and visualization: Rest lying down, release tension in your body, and breathe slowly. Linda guides participants to imagine cutting a “negative emotional rope” connecting them to past anxiety, repeating that the past is gone and they are letting it go.
• Positive self-talk: Use affirmations such as “I am a strong and healthy person.” Visualize becoming calmer, more confident, and better able to face different situations.
• Spiritual reflection: The closing guidance encourages surrendering worries to God and trusting that challenges are within your capacity to face.

Presenter and Source

• Linda — Yoga With Linda TV Channel, as named in the video.