Anxiety has become an unwelcome companion in modern life. The hustle of work, personal responsibilities, and digital distractions usually fuel it. Many people are turning to holistic practices like yoga to find relief. You can see for yourself on Google. There are literally numerous forums and websites where people are asking for yoga poses to help reduce anxiety.
If you’re also looking for them, well, you’ve come to the right place! In this blog, Alpesh Yoga – trusted for yoga teacher training in Goa – will share a list of yoga asanas that can help you deal with anxiety and make you feel rejuvenated and light.
So, roll out your yoga mat, sit, and brace yourself for a journey to peace – one pose at a time.
Child’s Pose (Balasana)
Child’s Pose is a resting pose, which induces a feeling of safety and relaxation. This asana for anxiety melts away tension while calming the nervous system by stretching the lower back, hips, and thighs in a gentle way.
How to Do It
– Sit on your mat with your big toes touching each other and your knees apart.
– Lower your torso forward, putting your forehead on the mat.
– Extend your arms forward or put them along with your body.
– Take deep breaths and aim for 1-3 minutes per inhale and exhale.
Cat-Cow Pose (Marjaryasana-Bitilasana)
The gentle flow exercises between the cat and cow positions, helps release spine tension and blend breathing with the movements, ideal to reduce nervous stress.
How to Do It:
– Lie in the tabletop on hands and knees
– Inhalation by arching of the torso back, opening your head up along with extending the tailbone for cow pose.
– Exhalation in rounding up of the spine as you keep drawing in your chin as well as the pelvis downwards for a Cat pose.
– Repeat for 5-10 cycles, moving slowly and mindfully.
Bridge Pose (Setu Bandhasana)
Bridge pose opens up your chest, extends the spine, helps reduce mild stress and depression, and activates your parasympathetic nervous system. Practicing this asana regularly promotes relaxation, thus, reducing anxiety.
How to Do It:
– Lie on your back with knees bent and feet hip-width apart
– Place arms at your side and palms are going to be down.
– As you press your feet into the ground, push hips upward toward the ceiling.
– Hold for 30 seconds to 1 minute, then lower down slowly.
Seated Forward Bend (Paschimottanasana)
This forward-folded pose calms the nervous system and inspires reflection, so it’s great for quieting a racing mind.
How to Do It:
– Sit on the mat with your legs straight out in front of you.
– Inhale and lengthen your spine, reaching your arms up over your head.
– Exhale and fold forward, reaching for your feet or shins.
– Allow your head and neck to release, holding for 1-2 minutes.
Legs-Up-the-Wall Pose (Viparita Karani)
This restorative pose is very effective for fighting anxiety. This yoga asana helps reduce fatigue and encourages blood flow to the brain, so you can relax.
How to Do It:
– Sit sideways next to a wall and swing your legs up as you lie back.
– Adjust your position so your hips are close to the wall.
– Rest your arms by your sides, palms facing up.
– Stay in this position for 5-10 minutes, breathing deeply.
Standing Forward Fold (Uttanasana)
This pose for stress and anxiety reduction opens up the back, shoulders, and neck. While performing it, practitioners will feel more grounded. They will also feel like their anxious feelings are getting overshadowed by happy and positive emotions. In simple words, uttanasana creates a sense of relief and optimism.
How to Do It:
– Stand with your feet hip-width apart.
– Inhale as you lengthen your spine, and exhale as you fold forward from the hips.
– Let your head hang heavy, and bend your knees slightly if needed.
– Hold for 30 seconds to 1 minute, then slowly rise.
Corpse Pose (Savasana)
Often done at the end of a yoga session, Savasana allows you to fully relax and integrate the benefits of the asanas. It’s an excellent way to release residual tension and quiet the mind.
How to Do It:
– Lie flat on your back with your arms by your sides, palms facing up.
– Close your eyes and focus on your breath.
– Stay in this pose for anxiety and stress for 5-10 minutes, practicing mindfulness.
Alternate Nostril Breathing (Nadi Shodhana Pranayama)
Also known as Nadi Shodhana Pranayama, it is the yogic breathing practice that focuses on balancing the nervous system and calmness of the mind. As opposed to yoga poses, this is a sitting practice based on the breath; therefore, people of all ages and fitness can practice it easily.
How to Do It:
– Sit comfortably with an erect spine.
– Use your right thumb to shut your right nostril and inhale through the left nostril.
– Use your right ring finger to close the left nostril and exhale through the right nostril.
– Repeat for 5-10 cycles, switching nostrils.
Yoga for Anxiety: Conclusion
There you go! We told you about poses to deal with anxiety in 2025. By dedicating time to these asanas, you can cultivate inner peace, improve your mental health, and find balance amidst life’s challenges.
But hey, it is always best to join a yoga retreat guided by experienced teachers. Under professional guidance, you can get rid of anxiety quickly. At Alpesh Yoga, we offer a plethora of retreats, each designed to suit different levels and goals. Check out our website today and pick the best program for you!
Got any questions to ask? Send them to alpeshyoga@gmail.com and get a quick reply from experts.
Namaste!
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