Yoga Poses for Anxiety: Find Inner Peace and Calm

Before we delve into the yoga poses, it's important to understand anxiety and how yoga can help. Anxiety is a common mental health condition characterized by excessive worry, fear, and restlessness. It can manifest in various forms, including panic attacks, social anxiety, and generalized anxiety disorder. While there are many treatment options available, yoga offers a holistic approach to managing anxiety.

Additionally, yoga has been found to boost mood, increase energy levels, and reduce symptoms of depression. It promotes relaxation and mindfulness, creating a sense of calm and well-being.

Yoga Poses for Anxiety Relief

Now that we understand the benefits of yoga for anxiety, let's explore a variety of yoga poses that can help alleviate symptoms. Remember to listen to your body and practice at your own pace. It's important to find what feels comfortable and safe for you.

1. Channel-Cleaning Breath (Nadhi Shodhana)

Begin your yoga practice with the channel-cleaning breath, also known as Nadhi Shodhana. This breathing technique helps bring focus and oxygen to the brain, promoting a sense of calm. Sit in a comfortable position, either in a chair or cross-legged on the floor. Take a few deep breaths in and out through your nose to center yourself.

To perform the channel-cleaning breath, use your right thumb to close your right nostril. Inhale deeply through your left nostril, then release your right nostril and close your left nostril with your ring finger. Exhale through your right nostril. Inhale through your right nostril, then switch sides and repeat the pattern for several breaths. This breathwork technique helps balance the energy in your body and calms the mind.

2. Bound Angle Pose (Baddha Konasana)

Bound Angle Pose is a gentle seated pose that promotes relaxation and increases circulation. Begin by sitting on a mat with your legs extended to the sides. Exhale as you bring the bottoms of your feet together, pulling them towards your pelvis. Allow your knees to drop to the sides. Press your heels together while taking several deep breaths. This pose helps open the hips, release tension, and calm the nervous system.

 

3. Big Toe Pose (Padangusthasana)

Big Toe Pose is a standing forward bend that stretches the hamstrings and calms the mind. Stand on a mat with your feet six inches apart. Flex your quadriceps to lift your kneecaps. Exhale as you fold forward at your waist, keeping your back, neck, and head in a straight line. Grab your big toes with the index finger, middle finger, and thumb of each hand. Press your big toes into the floor to secure the hold.

On an inhale, straighten your arms and raise your torso to gently release your hamstrings. Exhale as you fold back down into the forward bend. Repeat this pattern for several breaths. If you are unable to touch your toes, you can use a strap under your big toe to assist in the stretch. This pose helps release tension in the back and hamstrings, promoting relaxation and stress relief.

 

4. Cat Pose (Marjaryasana)

Cat Pose is a gentle spinal stretch that helps release tension and brings awareness to your breath. Start in a tabletop position with your knees directly below your hips and your hands below your shoulders. Keep your head and neck neutral, and your gaze on the floor.

On an exhale, round your spine like a cat, keeping your shoulders and hips in position as much as possible. Release your neck, but avoid tucking your chin to your chest. As you inhale, return to the starting position. You can repeat Cat Pose or move directly into Cow Pose, which we'll explore next, to alternately stretch your abdominal muscles and promote relaxation in the spine.

 

5. Cow Pose (Bitilasana)

Cow Pose is a gentle backbend that complements Cat Pose. Start in a tabletop position with your knees directly below your hips and your hands below your shoulders. Keep your head and neck neutral, and your gaze on the floor.

On an inhale, lift your chest and sitz bones toward the ceiling. Allow your belly to sink toward the floor as you lift your head into a forward gaze. As you exhale, return to the neutral starting position or transition into Cat Pose. This gentle movement helps stretch the spine, release tension, and promote relaxation.

 

6. Bridge Pose (Setubandha)

Bridge Pose is a rejuvenating backbend that opens the chest and relieves anxiety. Lie faceup on a mat with your knees bent and heels hip-width apart. Place your heels directly under your knees and your arms at your sides with palms on the floor. If needed, you can place a folded towel or blanket under your shoulders for added support.

On an exhale, press through your heels and inner feet, raising your hips towards the ceiling. Continue to lift your hips until your thighs are almost parallel to the floor. Clasp your hands beneath your pelvis and lift your chin away from your chest. Press your sternum towards the ceiling and broaden your shoulder blades. Hold this pose for up to one minute, focusing on your breath and allowing any tension to release. Exhale as you gently roll your spine back to the floor.

 

7. Camel Pose (Ustrasana)

Camel Pose is an energizing backbend that opens the heart and promotes deep breathing. Kneel on the floor with your knees hip-width apart. Gently flex your glutes and press the tops of your feet and shins into the floor. Place your hands on the back of your hips/pelvis.

Keep the front of your thighs pressed back as you press your pelvis forward. Be mindful not to strain your lower spine. On an inhale, raise your sternum and heart as you roll your shoulder blades back and down. Keep your head up and chin close to your sternum. Support yourself with your hands at your lower back, or to go deeper, touch the backs of your feet with your hands.

If you are new to this pose, you can use one hand at a time for support. Remember to continue pressing back through your thighs to maintain stability. Hold this pose for 30 to 60 seconds, focusing on the expansion of your chest and the release of any tension.

 

8. Bow Pose (Dhanurasana)

Bow Pose is a dynamic backbend that strengthens the back muscles and promotes deep breathing. Lie facedown on your mat with your arms at your sides. Keep your knees hip-width apart as you bring your heels as close to your glutes as possible. Grasp your ankles with your hands.

On an inhale, simultaneously lift your thighs, heels, head, and sternum away from the floor. Pull your shoulders away from your ears and keep your shoulder blades against your back. Hold this pose for 20 to 30 seconds, focusing on your breath and the extension of your spine. Remember to maintain a steady breath throughout the pose.

 

9. Extended Puppy Pose (Uttana Shishosana)

Extended Puppy Pose is a gentle forward bend that stretches the spine and releases tension in the shoulders and upper back. Start on all fours with your knees below your hips and your hands below your shoulders. Point your toes and walk your hands forward. Raise your glutes while dropping your forehead to the floor. Keep your arms active by not allowing your elbows to touch the floor.

Maintain a slight curve in your lower back to feel a stretch through your spine. Pull your hips toward your heels and stretch through your arms. Continue to breathe deeply as you hold the pose for 30 seconds, feeling the release of tension in your upper body. To release, bring your glutes to your heels and lift out of the pose.

 

10. Extended Triangle Pose (Utthita Trikonasana)

Extended Triangle Pose is a standing pose that stretches the entire body, promotes balance, and relieves anxiety. Stand with your feet three to four feet apart. Point your left foot forward while pointing your right toes to the side, creating a 90-degree angle. Align your heels, and ensure that the kneecap of each leg is aligned with the corresponding ankle.

Actively reach your arms out from your sides until they are parallel to the floor, palms facing down, and shoulder blades wide. Exhale as you fold at the hip joint toward your right leg. Rotate your torso to the left but maintain an equal stretch on both sides. With your arms straight, use your right hand to touch your shin, ankle, or the floor, while raising your left arm toward the ceiling. Hold the pose for 30 to 60 seconds, focusing on your breath and the extension of your body. Repeat on the other side.

 

11. Legs-Up-the-Wall Pose (Viparita Karani)

Legs-Up-the-Wall Pose is a restorative pose that promotes relaxation and rejuvenation. Sit with your legs straight in front of you and the right side of your body pressed against a wall or headboard. Exhale as you turn your back to lie on the floor, raising your legs up the wall until they point toward the ceiling.

Your sitz bones do not have to be pressed against the wall, but try to get as close as possible. There should be a slight arch through your torso to your shoulders. If necessary, adjust your position to find the most comfortable support for your hips and pelvis. Rest your hands at your sides or on your stomach. Take deep, slow breaths and hold this pose for anywhere from 5 to 20 minutes, allowing your body and mind to relax fully.

 

12. Head-to-Knee Forward Bend (Janu Sirsasana)

Head-to-Knee Forward Bend is a seated forward bend that stretches the entire back of the body, releases tension, and promotes relaxation. Sit on your mat with your legs straight in front of you. If you have tight hips or hamstrings, place a blanket under your sitz bones for support. Inhale as you bend one knee and bring your heel in towards your pelvis, resting the foot against the inner thigh of the opposite leg.

Exhale as you bring your torso over the extended leg, aligning your navel with the thigh of the extended leg. Your hands and arms can remain at the sides of the leg, or you can reach them out to take hold of the foot. Lengthen forward as you hold this pose for 1 to 3 minutes, focusing on your breath and feeling the stretch in the back of your body. Repeat on the other side.

 

Embracing the Benefits of Yoga for Anxiety Relief

As you explore these yoga poses for anxiety relief, remember that yoga is a journey of self-discovery and self-care. Each pose offers its unique benefits, allowing you to find inner peace, calm your mind, and release tension. Through regular practice, you can build strength, flexibility, and resilience, not only in your body but also in your mind.

It is essential to approach your yoga practice with patience and mindfulness. Listen to your body and honor its limitations. If you are new to yoga or have any health concerns, it is recommended to consult with a certified yoga instructor to ensure safe and proper alignment.