yoga

Yoga is a wonderful form of movement. It makes us aware of our bodies and brings inner peace into our lives. It calms our minds and slows us down. If you are someone who hasn’t done much of Yoga, start small with a few basic asanas. Know that it’s not about perfecting the poses, but about practicing to feel our bodies each day. Yoga also eases our anxious mind and makes us feel centered and grounded. When you feel anxious and flustered, try yoga poses and see how it brings calmness and clarity into your day.

Take a look to these Yoga poses for anxiety:

Vrikshasana (Tree Pose)

Yoga For Anxiety – Tree Pose

This yoga asana is a classic standing asana that is simple and feels relaxing. Doing this asana makes you focus and calms your racing anxious mind. This asana improves concentration, memory and strengthens your leg muscles.
To do this pose, bear all your weight on your right leg and gently lift the other foot off the ground. Then slowly place the left foot toward the inside of the right leg, possibly near your thigh. You can keep your hands in a prayer position while doing this asana. Hold the pose for about two minutes, and repeat with the other foot.

Balasana (Child’s Pose)

Yoga For Anxiety – Child’s Pose

This one is a super relaxing yoga pose that all yogis enjoying doing in their regular practice as well. But at times when you feel an anxiety attack popping up on you, get your body in this position. It slowly relaxes the muscles and releases tension which calms your mind and body.
To get into the child’s pose, get into a kneeling position and sink into your heels. As you do this, allow your torso to fall into your thighs and rest your forehead on your mat. Keep your hands placed in front or on the side. Hold the post for about 1-2 minutes.

Paschimottanasana (Seated Forward Bend)

Yoga For Anxiety – Seated Forward Bend

If you feel frazzled and all over the place, open your yoga mat out and get into this asana. It relieves anxiety and calms the mind. It also aids in digestion and reduces fatigue. Long day at work? This forward seated bend is your answer to release all the stress.


To do this pose, sit on a cushion and keep your legs straight. If your knees are bending slightly, it is fine. Take a long deep breath and lift your arms. As you exhale, move your body from the hips and reach for your legs. You can keep your hands anywhere on the floor. If you can, try and hold your feet with your hands. Breathe normally and try staying in the position for about 1 minute.

Viparita Karani (Legs-Up-The-Wall Pose)

Yoga For Anxiety – Legs Up On The Wall Pose

This one is known to restore your body and mind into a relaxed state. You do not have to be flexible to reap the benefits of this yoga asana. So whenever you feel the anxiety kicking in, get close to a wall and try this pose.

You can keep a cushion to give your buttocks some support. Then slowly lift your legs and raise along the lengths of the wall. Your back is supposed to be in line with the floor when doing this asana. So it’s almost like your body makes an ‘L’. Stay in this position for about 10-15 minutes and notice how relaxing it feels.

Supta Baddha Konasana (Reclining Bound Angle Pose)

Yoga For Anxiety – Reclining Bound Angle Pose

This asana is also a restorative one that increases flexibility and makes us calm. So when you’re anxious, you know what to try. Lie down on your back and bring your soles together. If you want, you can place a cushion under your hips for support. Now keep one hand on your stomach, the other on your heart, and feel your breathing. Continue to do this for about 10 minutes for the best results.

Uttana Shishosana (Extended Puppy Pose)

Yoga For Anxiety – Extended Puppy Pose

The extended puppy pose relaxes our entire body. It stretches our leg & hip muscles. It allows our spine to stretch. Doing so relaxes our bodies from top to bottom. It calms our overworked mind and makes us feel de-stresses.
To do this asana correctly, get on all fours (like a tabletop). Put your hands forward, raise your buttocks from your heels. Press into your arms and make sure you keep them straight. Gently place your forehead on the floor and allow your chest to lighten up.

Matsyasana (Fish Pose)

Yoga For Anxiety – Fish Pose

This is another good asana that regulates our blood pressure. This helps us feel calmer.
Lie down on your back with your arms on the side, legs a few inches apart. Now slide your hands underneath your thighs, keeping your palms down. Push into your elbows and use the arms to lift your chest toward the ceiling. Arch your spine, and roll your head back. Make sure your head or neck does not bear the weight of your body. Take long deep breaths and slowly get on your back.

Uttanasana (Standing Forward Bend)

Yoga For Anxiety – Standing Forward Bend

To do this pose correctly, stand with your feet apart and hands on your hips. Stretch your arms up as you inhale. You can allow your knees to bend a little. As you exhale, bring your body forward. Let your hands hang loose. Tuck your chin into your chest and stay like that for a minute or two to notice a difference.

Downward Facing Dog (Adho Mukha Shvanasana)

Yoga for Anxiety – Downward Facing Dog Pose

This one is also a great asana no matter what stage you are in your yoga practice. It releases all the tension from our bodies and brings a nice stretch to our body muscles. Start by being on all fours. Then slowly lift your hips upward. Make sure the arms are straight. Keep your hands under each shoulder and press backward with your hips. Slowly bring your chest to your thighs and lift your body up from your tailbone. Do this for about 1 minute while taking long deep breaths the whole time.

Know that nothing will magically make your troubles, anxiety, and fears go away. Start somewhere and start small. While you are doing the asanas you might feel your racing thoughts taking over. Make a conscious effort to bring your focus to your breathing and win over your anxious mind. Remember, practice makes us better, so don’t give up and stay at it (:

Also Read: Yoga Workshops in Rishikesh

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