Question 1

What are some effective strategies for managing anxiety in daily life?

Accepted Answer

Here are some effective ways to manage anxiety, based on various strategies:Breathing Techniques
Deep Breathing: Practice deep breathing exercises, such as inhaling for a count of four and exhaling for a count of four. This can help slow your heart rate and calm your mind2 3.
4-7-8 Technique: Inhale for four seconds, hold for seven, and exhale for eight seconds to promote relaxation3.
Mindfulness and Meditation
Mindfulness: Engage in mindfulness practices that focus on being present in the moment. This can include guided meditation or simply observing your surroundings2 4.
Daily Meditation: Incorporate a routine meditation practice to help train your brain to manage anxious thoughts more effectively3.
Physical Activity
Exercise Regularly: Physical activity is a powerful stress reducer. Aim for at least 30 minutes of moderate exercise most days of the week, such as walking, yoga, or tai chi2 5.
Journaling
Keep a Journal: Writing down your thoughts and feelings can help clarify what triggers your anxiety and provide an outlet for expressing emotions3 5.
Challenge Negative Thoughts
Cognitive Restructuring: Question and challenge unhelpful thoughts by examining their validity. This helps in reframing negative thinking patterns3 4.
Lifestyle Changes
Healthy Diet: Eating a balanced diet rich in fruits, vegetables, and whole grains may contribute to reduced anxiety levels5.
Limit Caffeine and Alcohol: These substances can exacerbate anxiety symptoms; reducing or eliminating them can be beneficial5.
Social Support
Connect with Others: Spend time with friends and family to alleviate feelings of isolation. Social interactions can provide emotional support and reduce stress3 5.
Professional Help
Therapy Options: Consider seeking therapy, such as cognitive behavioral therapy (CBT), which has been shown to be effective in managing anxiety disorders3 5.
Medication Consultation: If anxiety is severe, consult with a healthcare professional about possible medication options that may help manage symptoms3 5.
Additional Strategies
Plan Worry Time: Set aside specific times to focus on your worries, which can help prevent them from dominating your day1.
Progressive Muscle Relaxation: Gradually tense and relax different muscle groups to relieve physical tension associated with anxiety1.
Implementing these strategies can help you find effective ways to manage anxiety in daily life. Each individual may respond differently, so it’s important to explore various methods to discover what works best for you.

Question 2

How can I challenge negative self-talk to manage anxiety

Accepted Answer

Tips to Challenge Negative Self-Talk and Manage Anxiety
If you’re looking to tackle negative self-talk and manage anxiety, try these strategies:
1. Recognize Negative Self-Talk
Awareness: The first step is to notice when negative thoughts creep in. Keeping a journal can help you track these thoughts and identify any recurring patterns.
2. Challenge Your Thoughts
Question Your Thoughts: Ask yourself, “Is this thought based on facts or just assumptions?” or “What evidence do I have that contradicts this belief?” This can help you break down distorted thinking.
Reframe Your Thoughts: Swap out negative thoughts for more balanced or positive ones. For example, instead of saying, “I can’t handle this,” try, “I’ll do my best.”
3. Practice Self-Compassion
Be Kind to Yourself: Treat yourself the way you would treat a good friend. Remember, everyone makes mistakes, and it’s perfectly okay to be imperfect.
4. Use Positive Affirmations
Affirm Yourself: Make a habit of using positive affirmations to boost your self-image. For instance, change “I’m not good enough” to “I am capable and worthy.”
5. Mindfulness and Meditation
Practice Mindfulness: Engage in mindfulness techniques to observe your thoughts without judgment. This can help you detach from negative self-talk and lessen its emotional weight.
Meditation: Regular meditation can heighten your awareness of your thoughts and help you take control of them.
6. Cognitive Behavioral Therapy (CBT)
Consider Professional Help: Think about working with a therapist who specializes in CBT. This approach focuses on recognizing and changing negative thought patterns, providing you with effective tools to manage anxiety.
7. Journaling
Write It Down: Use journaling as a tool to explore your thoughts and feelings. Putting your negative self-talk on paper can help you gain clarity and come up with strategies to counter it.
8. Practice Gratitude
Focus on the Positive: Cultivating gratitude can help shift your focus away from negative thoughts. Regularly acknowledge what you’re thankful for to nurture a more positive mindset.
By incorporating these strategies into your routine, you can effectively challenge negative self-talk and ease anxiety over time. Remember, change takes practice and patience, so be gentle with yourself throughout the journey.

Question 3

What are the common symptoms of anxiety disorders?

Accepted Answer

Anxiety disorders can manifest in various ways, and common symptoms include excessive worry, restlessness, fatigue, difficulty concentrating, irritability, muscle tension, and sleep disturbances. Physical symptoms may also occur, such as increased heart rate, sweating, trembling, shortness of breath, and dizziness. Understanding these symptoms is crucial for recognizing anxiety disorders and seeking appropriate help

Question 4

What are some effective immediate relief techniques for anxiety

Accepted Answer

Quick Techniques for Anxiety Relief
If you’re feeling anxious and need immediate relief, here are some effective techniques to try:
1. Deep Breathing Exercises
4-7-8 Breathing: Inhale deeply for 4 seconds, hold your breath for 7 seconds, and then exhale slowly for 8 seconds. Repeat this until you start to feel calmer.
Diaphragmatic Breathing: Focus on breathing deeply from your belly. This technique encourages steady, full breaths that can help ground you.
2. Grounding Techniques
5-4-3-2-1 Method: Ground yourself by identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This exercise helps pull your focus away from anxious thoughts.
Change Your Posture: Stand tall in a power pose, like the "Wonder Woman" stance, or simply sit up straight to open your chest and take deep breaths.
3. Physical Activity
Take a Brisk Walk: Light exercise, such as a quick walk, can release endorphins and help reduce anxiety levels.
Move Around: Pacing or doing a brief physical task can help you shake off nervous energy.
4. Sensory Techniques
Aromatherapy: Breathe in calming scents, such as lavender oil, to promote relaxation. Lavender is known for its soothing properties.
Cold Water Splash: Splash some cold water on your face to trigger a calming effect on your body.
5. Distraction and Humor
Watch Something Funny: Laughter can interrupt anxious thoughts and promote relaxation by boosting your mood and increasing oxygen intake.
Engage in a Fun Activity: Dive into something enjoyable, like reading a book or listening to music, to shift your focus away from stress.
6. Acceptance and Mindfulness
Accept Your Feelings: Acknowledge your anxiety without judgment. Accepting how you feel can sometimes help reduce its intensity.
Use a Calming Mantra: Repeat a reassuring phrase, such as “This too shall pass,” to help redirect your thoughts.
By trying out these techniques, you can find quick relief when anxiety strikes. Remember, it’s perfectly normal to feel anxious from time to time, so don’t hesitate to explore what works best for you.

Question 5

How effective is exercise in reducing anxiety

Accepted Answer

Exercise is one of the most effective ways to combat anxiety, and research backs this up. Here are some key insights into how physical activity can improve your mental health:
The Benefits of Exercise
More Effective Than You Might Think: Regular exercise can be 1.5 times more effective than medication or therapy for easing mild to moderate anxiety and depression. Some studies show that exercise can cut down mental health issues by 42% to 60%, often outperforming traditional treatments.
What Types of Exercise Work: Almost any form of exercise is beneficial, but aerobic activities like walking, running, and cycling, along with mind-body exercises such as yoga, are particularly helpful. Resistance training is also great for boosting your mood.
Intensity Counts: Moderate to high-intensity workouts tend to offer the best results. Even a quick, intense workout can have significant mental health benefits—sometimes even more than longer, gentler sessions.
Why Exercise Works
Chemical Boosts: When you exercise, your body releases neurotransmitters like serotonin and endorphins, which can lift your mood and lower anxiety. Plus, it activates areas of the brain that help regulate emotions.
Physical Relief: Working out helps reduce muscle tension and lowers your body’s stress responses, giving you immediate relief during anxious moments.
How to Get Started
Frequency and Duration: Even just 10 minutes of exercise can help reduce anxiety symptoms. Aim for about 150 minutes of moderate-intensity activity each week for the best results.
Choose What You Enjoy: Picking activities you love makes it easier to stick with your routine. Whether it’s dancing, hiking, or joining a sports team, having fun is key to maintaining consistency.
In short, exercise is a powerful ally in managing anxiety, offering both quick relief and long-lasting benefits. By making physical activity a regular part of your life, you can boost your physical health and significantly improve your mental well-being.

Question 6

What types of exercise are best for reducing anxiety

Accepted Answer

Top Exercises to Help Ease Anxiety
If you're looking to manage anxiety effectively, certain types of exercise can be especially helpful. Here are some great options to consider:
Aerobic Exercises
Running: Jogging for at least 30 minutes can really help clear your mind and reduce stress, which is essential for easing anxiety symptoms.
Walking: A brisk walk can boost your mood and help you breathe more deeply, counteracting the shallow breathing often linked to anxiety.
Swimming: This low-impact activity encourages deep breathing and engages various muscle groups, making it beneficial for both your body and mind.
Mind-Body Exercises
Yoga: By combining physical poses with controlled breathing, yoga is excellent for reducing anxiety. It promotes mindfulness and relaxation, making it a favorite for those seeking mental health benefits.
Tai Chi: This gentle martial art focuses on slow, controlled movements and deep breathing, which can significantly lower anxiety levels.
Dance
Dancing: Whether you join a dance class or just have fun dancing at home, this activity can boost your mood by releasing endorphins. Plus, it’s a joyful way to get your body moving!
Resistance Training
Weightlifting: While it’s often associated with building strength, resistance training can also play a role in reducing depression symptoms and enhancing overall mental wellness.
A Few Extra Tips
Intensity Matters: Moderate to high-intensity workouts tend to be most effective in reducing anxiety. But remember, any physical activity counts, even short bursts like a quick 10-minute walk!
Choose What You Love: Engaging in activities that you genuinely enjoy makes it easier to stick with a routine, which is key for long-term mental health benefits.
Incorporating these exercises into your daily life can provide both immediate relief from anxiety and long-term improvements in your overall mental well-being.

Question 7

How does anxiety impact daily life and relationships

Accepted Answer

Anxiety can have a profound impact on daily life and personal relationships, creating challenges that can affect both individual well-being and social interactions.
Daily Life
Routine Disruption: When anxiety sets in, it can make everyday tasks feel overwhelming. Even simple decisions may become difficult, leading to procrastination and decreased productivity at work or school.
Physical Symptoms: Anxiety often comes with physical signs like a racing heart, sweating, and fatigue. These symptoms can hinder your ability to engage in daily activities and might lead to avoiding certain situations altogether.
Emotional Distress: Constant worry and fear can take a toll on your emotional health, causing irritability and trouble focusing. This emotional weight can also disrupt sleep, making anxiety even harder to manage.
Avoidance of Activities: Many people with anxiety may find themselves dodging social events or activities they once enjoyed because of fears of being judged or rejected, which can increase feelings of isolation.
Relationships
Communication Issues: Anxiety can create barriers to effective communication. Individuals may withdraw or behave unpredictably, leading to misunderstandings and confusion for their loved ones.
Increased Conflict: The stress associated with anxiety can lead to more frequent arguments and emotional distance between partners or friends. Small disagreements might escalate due to heightened sensitivity or misinterpretations.
Impact on Intimacy: Anxiety can strain close relationships by making it hard for partners to be emotionally available or supportive. This can leave partners feeling neglected and unsure of how to help, resulting in frustration and helplessness.
Social Withdrawal: Fear of social interactions can lead to distancing from friends and family, intensifying feelings of loneliness and worsening anxiety symptoms.
In conclusion, anxiety disrupts daily routines and complicates interpersonal relationships. It’s important for those affected to seek support and develop effective coping strategies to manage their symptoms.

Question 8

Can anxiety lead to physical health issues

Accepted Answer

Absolutely, anxiety can lead to several physical health issues. Here are some key ways it affects the body:
Cardiovascular Health
Increased Heart Rate: Anxiety often leads to a racing heart and palpitations, which can put unnecessary strain on your heart over time.
High Blood Pressure: Ongoing anxiety can result in elevated blood pressure, which increases the risk of heart disease and stroke.
Immune System
Impaired Function: While short-term anxiety might give a temporary boost to your immune system, prolonged anxiety can weaken it, making you more vulnerable to illnesses like colds and the flu.
Digestive Issues
Gastrointestinal Problems: Anxiety can throw your digestive system off balance, causing issues such as nausea, diarrhea, and irritable bowel syndrome (IBS). The stress hormone cortisol, which is released during anxiety, can disrupt the normal digestive processes.
Respiratory Problems
Breathing Difficulties: Anxiety can make respiratory conditions like asthma and chronic obstructive pulmonary disease (COPD) worse, leading to more hospital visits for those affected.
Musculoskeletal Effects
Muscle Tension: Chronic anxiety often causes muscle tension, which can result in headaches, back pain, and other discomforts due to your body being in a constant state of "fight or flight."
Long-Term Health Risks
Chronic Conditions: People dealing with anxiety disorders are at a higher risk of developing chronic issues, such as arthritis, digestive problems, and even certain cancers, due to the long-term effects of stress on the body.
In conclusion, while we often think of anxiety in terms of mental health, its impact on physical health is significant. Finding effective ways to manage anxiety is crucial for overall well-being.

Question 9

Anxiety treatment as per ayurveda

Accepted Answer

AYURVEDIC FORMULATION CAN BE USED IN ANXIETY
1. ASHWAGANDHA:-
Ashwagandha is an adaptogenic herb used in Ayurvedic medicine to help the body cope with stress and anxiety. It is believed to have neuroprotective and anti-inflammatory properties that distinguish it from other Ayurvedic herbs.
Ashwagandha Dosage: There’s no set standard for ashwagandha dosage, but many studies recommend around 300 mg taken twice a day. Ashwagandha can be consumed in various forms like capsules, tablets, powders, teas, or gummies. If you're using it to improve sleep, you could take one dose in the morning and another at night.
Potential Side Effects: In higher doses, ashwagandha may cause digestive issues like upset stomach, diarrhea, or nausea. Although uncommon, some have experienced liver complications.
Precautions: It’s important to check with your healthcare provider before using ashwagandha, especially if you're pregnant, breastfeeding, or on other medications. Those with hormone-sensitive prostate cancer, thyroid disorders, diabetes, or autoimmune diseases should also be cautious.
2.BRAHMI
Brahmi is an adaptogenic herb used in Ayurvedic medicine to promote mental clarity and cognitive function. Unlike other Ayurvedic herbs, Brahmi is traditionally used specifically for improving memory and concentration.
Brahmi (Bacopa monnieri) has been a go-to herb in Ayurvedic medicine for centuries to help with anxiety and boost brain function. While it’s generally safe, it’s smart to talk to your doctor before using it, especially if you're pregnant, breastfeeding, taking medications, or dealing with health issues.
How to Take Brahmi for Anxiety:
Brahmi Supplements: Capsules: Brahmi is available in capsule form, with typical doses ranging from 300-450 mg per day. Always stick to the recommended dosage on the product label.
Powders: You can add Brahmi powder to water, smoothies, or juice. The dose will depend on the product, so make sure to follow the directions.
Brahmi Tea: Brew Brahmi tea by steeping 1-2 teaspoons of dried Brahmi leaves in hot water for about 10-15 minutes.
You can enjoy 2-3 cups a day, adding honey or lemon if you prefer.
Brahmi Oil: Brahmi oil can be massaged into your scalp to help relieve stress and anxiety.
You can also add a few drops of the oil to your bath for a calming experience.
Tips for Taking Brahmi:
Start with a low dose and increase it gradually if needed.
Taking Brahmi with food can help your body absorb it better.
Stay hydrated and drink plenty of water throughout the day.
Be patient—Brahmi might take a few weeks to show noticeable results.
Things to Keep in Mind:
Brahmi can interact with some medications, so check with your doctor before starting it, especially if you’re already on medication.
If you experience any side effects like stomach upset or feeling overly drowsy, stop using Brahmi and reach out to your healthcare provider.
By following these guidelines, you can use Brahmi safely and effectively for managing anxiety.
3. Shankhpushpi (Convolvulus pluricaulis):
Shankhpushpi, a highly regarded herb in Ayurveda, is known for its ability to help reduce anxiety. It works through several mechanisms to promote calmness and improve mental clarity.
How Shankhpushpi Eases Anxiety:
Soothing the Nervous System:
Shankhpushpi has calming properties that help relax the nervous system. It can ease overactive neural activity, which leads to a more peaceful state of mind.
Regulating Neurotransmitters:
It’s believed to help balance neurotransmitters like serotonin and dopamine, which are key to stabilizing mood. By doing this, Shankhpushpi may reduce anxiety symptoms.
Reducing Stress and Anxiety:
Some research suggests that Shankhpushpi has anti-anxiety and anti-stress effects, making it helpful for relieving feelings of nervousness and unease.
Boosting Cognitive Function:
Shankhpushpi is known for improving memory and focus, which can help reduce stress and anxiety by keeping the mind clearer and more focused.
How to Take Shankhpushpi:
Powder: Mix Shankhpushpi powder with water, milk, or juice and drink it daily.
Capsules: Pre-measured capsules are available for convenience. Follow the recommended dosage on the label.
Herbal Tea: You can brew Shankhpushpi leaves into a soothing tea.
Ayurvedic Blends: It’s often combined with other herbs in Ayurvedic formulas specifically designed to help with anxiety.
Important Considerations:
While Shankhpushpi is generally safe, it's best to consult a healthcare provider before starting, especially if you're pregnant, breastfeeding, on medication, or have any health issues.
Begin with a low dose and increase gradually if needed.
It may take a few weeks to see noticeable benefits, so be patient.
If you experience any side effects, stop using it and consult your doctor.
Shankhpushpi can be a natural and gentle way to help manage anxiety, especially when used regularly and correctly.
4. Jatamansi (Nardostachys jatamansi):
Jatamansi, also known as Spikenard, is a popular herb in Ayurveda for helping with anxiety and supporting overall mental health.
How Jatamansi Helps with Anxiety:
Calming the Nervous System:
Jatamansi acts as a natural sedative, helping to calm the nervous system and reduce overactive neural activity, which can promote a sense of calm.
Balancing Neurotransmitters:
It's thought to help regulate important neurotransmitters like serotonin and dopamine, which are essential for mood balance. This can help relieve anxiety by keeping these levels in check.
Stress and Anxiety Relief:
Research suggests that Jatamansi can help lower feelings of stress and anxiety, making it great for reducing worry, nervousness, and overall restlessness.
Better Sleep:
Jatamansi is often used to improve sleep quality, which is key for managing anxiety. It may help with insomnia and promote deeper, more restful sleep.
How to Take Jatamansi:
Powder: You can mix Jatamansi powder with water, milk, or honey and take it daily.
Capsules: Pre-measured capsules are a convenient option—just follow the dosage on the label.
Ayurvedic Blends: Jatamansi is also commonly found in Ayurvedic blends that target anxiety and stress.
Things to Consider:
While Jatamansi is generally safe, you should talk to a healthcare provider before using it, especially if you’re pregnant, breastfeeding, on medication, or have any medical conditions.
Start with a small dose and gradually increase if needed.
Be patient—it might take a few weeks to see the full benefits.
If you notice any side effects, stop using it and consult your doctor.
Jatamansi can be a natural and effective way to help manage anxiety, especially when used consistently over time.
5. Manjistha (Rubia cordifolia):
Manjistha is mainly known for its impressive blood-purifying qualities, but it might also play a role in easing anxiety indirectly by boosting overall health. While it’s not a go-to remedy for anxiety, here’s how it could help:
How It May Help:
Cleansing the Blood:
Manjistha is often hailed as a powerful blood purifier. By helping to eliminate toxins from your bloodstream, it might contribute to better overall health, which can positively affect your mood and potentially lessen anxiety.
Reducing Inflammation:
This herb has anti-inflammatory properties that can help decrease inflammation throughout your body, including your brain. Since chronic inflammation is linked to various mental health issues, including anxiety and depression, this could be beneficial.
Ways to Use Manjistha:
Powdered Form: You can mix Manjistha powder into water, milk, or honey for daily consumption.
In Ayurvedic Remedies: It’s often found in combination with other herbs in Ayurvedic treatments designed to target specific health concerns.
Things to Keep in Mind:
Before adding Manjistha to your routine, it’s wise to talk to a healthcare professional, especially if you're pregnant, breastfeeding, on other medications, or have existing health issues.
Start with a small dose and increase it gradually as needed.
Be patient—significant benefits might take a few weeks to notice.
If you experience any negative side effects, stop using it and consult your doctor.
Important Note: While Manjistha may offer some supportive benefits, it’s not a primary treatment for anxiety. If you're dealing with anxiety, it's essential to reach out to a mental health professional for proper diagnosis and care.
Important Considerations:
It is important to consult with an Ayurvedic practitioner to determine the best course of treatment for your individual needs.
Ayurvedic herbs and formulations can interact with other medications, so it is important to disclose all medications you are taking to your doctor or Ayurvedic practitioner.
While Ayurvedic herbs are generally safe, it is important to use them as directed and to avoid excessive dosages.
If you experience any adverse effects, discontinue use and consult with a healthcare professional.

Question 10

Helpful yogas for anxiety

Accepted Answer

1.Hero Pose:

Hero Pose is a calming seated posture that helps you find your center. By concentrating on your breath, you can cultivate a sense of ease in the stillness this pose offers.
Muscles Worked:
Erector spinae
Quadriceps
Knee muscles
Ankle muscles
How to Get Into Hero Pose:
Begin by kneeling on the floor with your knees close together and your feet slightly wider than hip-width apart.
Allow the tops of your feet to rest flat on the ground.
Sit back so your bottom rests between your feet. If this position isn't comfortable, you can use a yoga block or a thick book for support.
Place your hands gently on your thighs.
Sit up straight to open your chest and lengthen your spine.
Hold this pose for up to 5 minutes while focusing on your breath, allowing yourself to relax and center your thoughts.
2.Tree Pose

This classic standing pose is excellent for helping you focus inward and calm your racing thoughts.
Muscles Worked:
Abdominals
Psoas
Quadriceps
Tibialis anterior
How to Get Into Tree Pose:
Hold this pose for up to 2 minutes. Switch sides and repeat.
Start by standing tall with your feet hip-width apart.
Shift your weight onto your right foot.
Slowly lift your left foot off the ground.
Turn the sole of your left foot inward toward your leg.
Place your left foot against the outside of your right ankle, shin, or thigh—just be careful not to press it into your knee.
Find a comfortable position for your hands, whether you bring them together in prayer at your heart or let them hang relaxed by your sides.
3.Triangle Pose

This energizing pose is great for easing tension in your neck and back.
Muscles Worked:
Latissimus dorsi
Internal oblique
Gluteus maximus and medius
Hamstrings
Quadriceps
How to Do This Pose:
Stand with your feet wider than hip-width apart.
Turn your left toes forward and angle your right toes slightly inward.
Extend your arms out to the sides at shoulder height, with your palms facing down.
Lean your torso forward and reach out with your left hand.
Hinge at your hips to move your right hip back. You can place your left hand on your leg, the floor, or a block for support.
Reach your right arm up toward the ceiling.
Look in a direction that feels comfortable for you.
Hold the pose for up to 1 minute, then switch sides and repeat.
4.Reclining Bound Angle Pose

This soothing pose is perfect for letting go of anxiety and inviting a sense of calm. You can enhance the experience by placing a block or cushion under your back for a deeper heart opener.
Muscles Engaged:
Adductors
Groin muscles
Pelvic muscles
Psoas
How to Get Into This Pose:
Lie down on your back and bring the soles of your feet together.
Support your knees or hips by placing cushions underneath them for comfort.
Rest one hand on your stomach and the other on your heart, focusing on your breath as you settle in.
Stay in this position for up to 10 minutes, allowing yourself to relax and unwind.
5.Seated Forward Bend

This pose is great for calming your mind and easing anxiety. If your thoughts have been all over the place during your practice, take a moment to turn inward and reconnect with your intention.
Muscles Engaged:
Pelvic muscles
Erector spinae
Gluteus maximus
Gastrocnemius
Instructions:
Sit at the edge of a folded blanket or cushion, keeping your legs straight out in front of you. It’s okay to have a slight bend in your knees if that feels better.
Inhale and raise your arms overhead.
As you exhale, gently hinge at your hips and lean forward, placing your hands on your legs, feet, or the floor—wherever feels most comfortable.
Hold this position for up to 5 minutes, focusing on your breath and letting go of any tension.
6.Child Pose

This comforting pose can help melt away stress and fatigue.
Muscles Worked:
Gluteus maximus
Rotator muscles
Hamstrings
Spinal extensors
How to Do It:
Start in a kneeling position and gently sink back onto your heels.
Fold forward, walking your hands out in front of you.
Let your torso rest heavily on your thighs, with your forehead touching the floor.
You can keep your arms extended in front of you or let them relax alongside your body.
Hold this pose for up to 5 minutes, focusing on your breath and allowing your body to relax.

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