Do Yoga to Overcome Fears and Engage Your Spirit

With its holistic approach, Yoga can provide solutions to the ever-increasing anxiety in the world which is the root of all kinds of fears. Interestingly, Yoga does not negate the reality of existence, it only points out the way to liberation thus guiding us out of chronic anxiety. Many people wear anxiety like a mask over their faces all their life. They become so habituated to anxiety that if there is nothing to be anxious about, they are still full of anguish. Shri Yogendra ji used to compare this state to that of “a donkey who would feel something is missing when it had no load laden on its back”. Let us find out how to overcome your fear with yoga, explore its connection to anxiety, and find out more about specific techniques to liberate the mind and body.

What is Fear?

Fear is a natural response to perceived threats, designed to protect us. However, chronic fear can lead to emotional turbulence, physical tension, and spiritual disconnect. Persistent fear may manifest as anxiety, stress, or an inability to enjoy life fully.

Fear often acts as a barrier between us and our true potential, binding us with invisible chains that limit our growth. Whether it’s the fear of failure, rejection, or uncertainty, it can paralyze the mind and spirit. Yoga, with its ancient wisdom and holistic practices, offers a pathway to confront and transcend these fears, helping us engage our inner spirit and live more fulfilling lives.

Yoga doesn’t just help manage symptoms; it transforms the way we perceive and respond to fear. It brings balance to the mind and body, reconnecting us to the present moment. Yoga helps to balance one’s sympathetic nervous system. 

Yogic Ways to Overcome Fears

Shri Yogendra ji has shown us several different ways to overcoming our fears such as the following: 

• Let go

If you let go of your fears, you will find that your anxiety decreases. However, you must learn to think clearly and act decisively. Just like a surgeon operates on a malignant growth which impairs physical health, anxiety has to be rooted out through regular swadhyaya or self-study. 

• Empower your will

The psychology of tapa – capacity to bear the opposites, whatever be their source – is sure to help in decreasing anxiety. Through regular hatha yoga practices, the will is made stronger and even a lethargic person prone to constant anxiety, will find that there is no time for anxiety. Anxiety and fears can be reduced by interacting with nature. Plant a few fruit and vegetable seeds and watch their growth and care for their nourishment.  

• Stay active and keep learning

One can overcome anxiety by keeping busy with activities such as learning new languages, skills or taking up challenging jobs. Constant activity which is positively directed and faith in the larger process, helps one overcome deep-rooted anxiety. 

Know yourself

When our basic needs are met, we should direct ourselves into the enquiry of the nature of Self – whatever be the means we choose. Through selfless service or Karma yoga, Jnana yoga, Raja yoga or through Bhakti yoga, one can surely overcome human anxieties and fears.  

Yoga Poses for Overcoming Fear

Yoga provides tools to address fear at its root by calming the nervous system and enhancing emotional resilience. Here are some effective yoga poses for overcoming fear that help in releasing emotional blockages and building inner strength.

1. Yogendra Sarvangasana (Shoulder Stand Pose)

Yogendra Sarvangasana is an inversion. It is an excellent asana that has a favorable effect on the entire body. It is yoga for overcoming fear.

Starting Position:

1. Lie supine on the mat, feet together and hands resting beside the body. Keep the mind calm and body relaxed.

Sequence of Steps:

1. Exhale and raise your legs to make a right angle with your body, keeping your knees straight.
2. Raise your arms, hold your waist, and push your body up as far as possible, resting your weight on your elbows.
3. Carefully shift your hands towards your waist, supporting your back.
4. Set your chin in the jugular notch and maintain the pose, breathing normally.
5. Return to the starting position by bending your knees and lowering your hips while inhaling.

Benefits:

• Physical: Strengthens arms and shoulders, keeps spine flexible, and nourishes the brain with blood.
• Therapeutic: Improves thyroid function, relieves congestion, and balances various body systems.
• Psychological: Relieves stress, reduces fears, calms the brain, and increases confidence.

Precautions:

• Avoid if you have hypertension, cardiac ailments, respiratory disorders, or neck injuries.
• Do not perform after vigorous exercise to avoid strain.

Best Time to Practice: Morning or early evening.

2. Yogendra Ushtrasana (Camel Pose)

Yogendra Ushtrasana is a backward bending pose which is beneficial for making you emotionally stronger so that your anxiety is reduced and your confidence builds up. 

Starting Position:

1. Kneel on the mat with toes curled in, leaning backward and placing your hands behind you.

Sequence of Steps:

1. Inhale and lift your pelvis, pushing your body outward and upward.
2. Allow your neck to fall gently backward.
3. Maintain the posture while retaining the breath.
4. Exhale and return to the starting position.

Benefits:

1. Physical: Reduces thigh fat, stretches hip flexors, and improves posture.
2. Therapeutic: Alleviates lower back pain, improves respiration, and has a favorable influence on various glands.
3. Psychological: Develops confidence, relieves stress and anxiety, and calms the mind.

Precautions:

• Avoid if you have abdominal inflammation, ulcers, or a slipped disc.

Best Time to Practice: Preferably in the morning.

2.Yogendra Drdhasana (Firm Pose)

Yogendra Drdhasana is a relaxation pose that mimics the restfulness of deep sleep in a short period. It is ideal for managing anxiety and reducing stress.

Starting Position:

1. Lie down in a supine position with legs extended and together.

Sequence of Steps:

1. Turn to your right side, folding your right arm to rest your head.
2. Extend your legs, placing the left foot over the right.
3. Rest your left hand alongside your body and maintain this position with normal breathing.

Benefits:

• Physical: Eases breathing and aids digestion.
• Therapeutic: Relieves headaches, fatigue, and normalizes blood pressure.
• Psychological: Reduces anxiety, calms the mind, and induces a meditative state.
• Precautions: Avoid if you have severe depression.

Best Time to Practice: Anytime, especially when feeling anxious or stressed.

Pranayama for Fear and Anxiety

Breathing techniques can help regulate the mind, making them essential for those wondering how to get rid of fear:

Yogendra Pranayama-Bhramari (Bee Breath)

Bhramari Pranayama, or bee breath, involves producing a humming sound to create vibrations in the head, promoting concentration and relaxation. 

Starting Position:

1. Sit in Sukhasana or a comfortable meditative posture with a straight spine and eyes closed.

Sequence of Steps:

1. Inhale deeply and, with the mouth closed, exhale while making a humming bee sound.
2. Ensure the sound is smooth and continuous.

Benefits:

• Nervous System: Beneficial effect on the nervous system, restoring lung elasticity.
• Therapeutic: Induces meditative states, relieves hypertension, stress, anger, and frustration.
• Psychological: Calms the mind and reduces anxiety.

Precautions: This pranayama is safe for all.

Best Time to Practice: Morning or evening.

Other Yogic Techniques for Relief from Fear

Yogendra Laya (Absorption Technique)

Yogendra Laya involves syn chronizing breathing with thinking to achieve deep relaxation and concentration. This technique is highly effective yoga to reduce stress and anxiety.

Preparation:

1. Sit in a comfortable meditative posture with eyes closed.
2. Keep the mouth closed, and the tongue touching the palate.

Practice of Technique:

1. Observe normal breathing without controlling it.
2. Focus on the air entering and exiting your nostrils.
3. Gradually, you may lose awareness of breathing, feeling relaxed and expanded.

Benefits:

• Relaxation: Aids in physical and mental relaxation.
• Therapeutic: Releases anxiety and tension.
• Psychological: Excellent form of meditation, strengthening objectivity.
• Precautions: Avoid if severely depressed.

Best Time to Practice: Anytime for about 15 minutes.

Anitya Bhavana

This technique of reflection enables us to realise that nothing is permanent. It also cultivates a witness-like attitude in us and helps us to see things from a different perspective without getting overly attached to anything. Change is inevitable – we observe changes that are constantly happening inside and outside of us. 

This reflection technique can be practised as follows:

1. Sit with your back erect and close your eyes.
2. In your mind remember the events of the previous day in detail as they happened.
3. Make no attempt to judge any action or event.
4. Say to yourself, “What was in the morning is not at mid-day, what was at mid-day is not at night, for all things are transitory. Why should I be attached to anything when nothing is permanent and everything keeps changing?”
5. Practice daily before going to sleep. 

Pratipaksha Bhavana

‘Pratipaksha’ means ‘opposite’ and ‘Bhavana’ means ‘sentiment’. Therefore, this technique which has been mentioned in Maharshi Patanjali’s Yoga Sutras, discourages one to entertain any negative thoughts such as rage and hopelessness. It advises one to generate positive thoughts to overcome the negative ones. 

This wonderful technique has the power to change a person’s outlook on life in general. 

1. Observe your thought process carefully whenever any negative thought or emotion arises.
2. Make a conscious effort to replace such thoughts and emotions with good and amicable thoughts. 
3. Do not pay much attention to the negative thoughts if they come up again and constantly think the opposite. 
4. Make this a habit till it becomes a second nature. 

Shanti Mantra

Etymologically, ‘that which protects the mind’ is a mantra. Chanting any Shanti Mantra every morning sets a positive tone for the day ahead.

The Shanti Mantra chanted at The Yoga Institute is – 

“Our self-development is possible only if we maintain a balanced state of mind all the time, all the time, all the time.”

Holistic Tips to Overcome Fear

• Writing down 10 positive points of your day shifts focus away from fear.
• Reduce exposure to fear-inducing news or media.
• Art, music, or gardening can help process and release suppressed emotions.
• Talking to friends, family, or a therapist can help alleviate fears.
• Regular yoga and meditation deepen your resilience against fear.

FAQs

• Can yoga completely eliminate fear?

Yoga helps in understanding and managing fear, reducing its impact on your life. While it may not eliminate fear entirely, it transforms how you respond to it.

• Can yoga help with phobias?

Yes, yoga can complement therapies for phobias by calming the mind and building resilience.

• What’s the connection between fear and the body?

Fear often manifests as physical tension or tightness, which yoga helps release through movement and breath.

• How does breathing help in overcoming fear?

Deep breathing activates the parasympathetic nervous system, reducing the fight-or-flight response associated with fear.

• Can yoga help with stage fright?

Yes, poses that enhance confidence and pranayama techniques can help reduce stage fright.

• What role does visualization play in overcoming fear through yoga?

Visualization during meditation can help reframe fears and instill positivity.

• Can yoga prevent fear from recurring?

While fear may still arise, regular yoga practice builds resilience, making you less likely to be overwhelmed.

• Can yoga help with fear of failure?

Yes, yoga promotes self-acceptance, reducing the pressure associated with failure.

Overview

Yoga not only teaches us how to get rid of fear but also how to transform fear into a stepping stone for personal growth. With consistent practice and the right guidance, you can harness its power to live fearlessly and embrace your spirit fully.

Yoga techniques to manage anxiety and fear can have wonderfully good effects on your mental and physical health. Whether you're dealing with the pressures of public speaking, the challenges of teenage anxiety, or simply seeking a way to maintain a calm and focused mind, yoga offers a holistic approach that can help you achieve your goals. Remember, the journey of yoga is personal and gradual, so practice with patience and dedication.