Yoga Poses to Help Reduce Anxiety Naturally
Yoga combines movement, breath control, and mindfulness - all of which can support emotional balance. Practicing slowly and focusing on steady breathing may help calm racing thoughts and reduce physical tension.
1. Hero Pose (Virasana)
A grounding seated posture that encourages stillness and deep breathing. Sit between your heels with your spine tall and hands resting on your thighs. Hold for up to 5 minutes.
2. Tree Pose (Vrikshasana)
Improves balance and focus, helping quiet mental chatter. Stand on one foot, place the other foot on your ankle or thigh (avoid the knee), and bring hands to prayer position. Hold up to 2 minutes each side.
3. Triangle Pose (Trikonasana)
Releases tension in the neck, shoulders, and back. Stand wide, extend one arm forward and hinge at the hip, lowering your hand to your leg or a block. Hold for 1 minute per side.
4. Standing Forward Bend (Uttanasana)
A gentle inversion that may calm the nervous system. Fold forward from the hips with knees slightly bent and let your head hang heavy. Hold up to 1 minute.
5. Fish Pose (Matsyasana)
Opens the chest and counters slouched posture linked to stress. Lift your chest while supporting yourself on your forearms. Hold for up to 1 minute.
6. Extended Puppy Pose (Uttana Shishosana)
Stretches the spine and shoulders while promoting relaxation. From tabletop, walk your hands forward and lower your chest toward the floor. Hold up to 2 minutes.
7. Child’s Pose (Balasana)
A deeply restorative posture that encourages surrender and rest. Sit back on your heels and fold forward, resting your forehead on the floor. Stay for up to 5 minutes.
8. Head-to-Knee Forward Bend (Janu Sirsasana)
Supports nervous system regulation. Extend one leg, place the opposite foot against the inner thigh, and fold forward gently. Hold up to 5 minutes each side.
9. Seated Forward Bend (Paschimottanasana)
Encourages introspection and mental quietness. With both legs extended, hinge forward from the hips and rest your hands comfortably. Hold up to 5 minutes.
10. Legs-Up-the-Wall Pose (Viparita Karani)
A restorative pose that promotes full-body relaxation. Lie on your back with legs extended up a wall. Relax for up to 10 minutes.
11. Reclining Bound Angle Pose (Supta Baddha Konasana)
Opens the hips and chest while calming the mind. Lie on your back with the soles of your feet together and knees supported. Focus on slow breathing for up to 10 minutes.
Takeaway
Yoga may help reduce anxiety symptoms by combining controlled breathing, mindful movement, and relaxation techniques. Even a short daily practice can improve body awareness and emotional regulation.
Disclaimer:
This information is for educational purposes only and is not a substitute for medical advice. Consult a qualified healthcare professional before starting yoga, especially if you have injuries, chronic conditions, or severe anxiety. Discontinue practice if symptoms worsen.
