6 Yoga Poses That Help Alleviate Anxiety


Anxiety is one of those things that seems to “feel” like it’s everywhere, but sadly it’s not. Many of us have experienced anxiety, and many more have even experienced its worst form – chronic anxiety.

Yoga is a great tool to use in your private practice to help you relax, reduce anxiety, and improve overall mental & physical health. It’s also a great way to get a good stretch without hurting yourself. The best yoga poses for anxiety relief are those that are focused on the abdominals. These poses help to stretch the muscles that are often used in anxious minds, helping you to calm down.

Anxiety is a state of insecurity, worrying or fear, caused by an unpleasant emotion, an expectation of danger or difficulties, a concern about the future; a nervous feeling such as butterflies in the stomach.. Read more about yoga poses for anxiety and let us know what you think. There are times in life that make us anxious, stressed and very anxious….. So strong that our thoughts become distorted or we become immobile and don’t want to do anything.

Some people self-medicate by using alcohol or drugs, or even by eating too much unhealthy food, which can lead to other addictive behaviors. While these methods may work temporarily, they only relieve the feelings rather than address the underlying issues. In the long run, a healthy, regular, daily lifestyle is necessary. If you’re struggling to start and maintain a healthy routine, a free 30-day meditation challenge can certainly help. Meditation, an important and beautiful part of yoga, can help calm a restless mind quickly.

There are so many aspects of anxiety and so many things that can help alleviate symptoms, including talk therapy, art, exercise, good nutrition and, of course, yoga.

Why yoga can help?

We often feel fear and reluctance and think there is no way out of stressful situations. A regular yoga practice with the right postures can help alleviate some of these fears.

Yoga implies deep breathing, concentration on the postures and a calm mind. This is an exercise made just for you. It’s not about listening to the outside noise or competing with anyone else. The goal of your anxiety reduction exercise is to choose movements that calm you, keep you in the moment, don’t make you run, and aren’t extremely difficult for you.

The following moves help reduce anxiety and can be tried and practiced by almost anyone. Make sure you have a comfortable mat and clothes, enough space without distractions, quiet music and essential oils (if you like) and enough time (at least 30 minutes without interruption). Without the right space and environment, yoga classes will not provide the comfort you need. Remember to always take full, long, and deep breaths when you work out.

6 Yoga postures that help reduce anxiety

Here are six yoga poses you can practice daily to slow down your hectic mind. Try to stay in each pose for at least 3-5 minutes for maximum benefit. Yoga in itself is not a panacea for anxiety, but enjoying these movements is an important part of taking care of yourself and your body and mind.

1. Legs against the wall


  • Place your mat against the wall where you can stretch your legs.
  • Place your buttocks as close to the wall as possible.  It’s easier if you roll your hips sideways against the wall first, and then turn around when you can stretch your legs straight against the wall.
  •  Relax your arms sideways, palms up.
  •  Close your eyes or use an eye compress (preferably scented). Clear your mind by focusing on your breathing.
  •  Breathe deeply: 5 breaths in, 5 breaths out.  Allow yourself to release the tension here by holding this pose for as long as you like.  The heart rate usually slows down immediately.

Tips: If you have trouble keeping your back on the ground and your legs up, place a bolster under your thighs to raise them.  You can also play relaxing music or nature sounds.

When you lift your feet above your heart, tension and stress can escape.

2. Creating children


  • Make sure you have a mat thick enough (or use a blanket) to support your knees so you are comfortable.
  • The knees can be held together or spread in a V-shape.
  • Raise your arms and extend them as far forward as possible.
  • Dodge, let it go, let it go and close your eyes. Free your head, arms, neck, shoulders, back and of course your mind.
  • Let your body dissolve into the mat; try not to hold the tension in your muscles. Allow yourself to melt deeper with each deep breath. Find peace in this pose.

3. Front seat

This pose can relieve anxiety, mild depression and headaches.

4. Cat and cow pose


  • Get on all fours, place your hands under your shoulders and your knees under your hips, and keep your back straight in a neutral position.
  • Lower your belly as you inhale, bring your shoulder blades together and open your chest, look up and find the Cow Pose. Exhale, press your palms together, around the back of your body, spread your shoulder blades and look to your navel to find a cat pose. Continue these movements while following your breathing.
  • Feel a downward bending motion of your entire back and breathe in and out in rhythm with this motion.
  • Move slowly to feel the movement of each vertebra in your spine.

It’s such a relaxing and liberating combination of postures if you do it right. Keep your eyes closed and focus on connecting each movement to your breath.

5. Forward standing bend

Standing Forward Bend This posture is very convenient and can be used at any time because it does not require a mat. Do it at the office, while shopping, in front of anything that makes you anxious. It fills you with energy and releases tension.


  • Stand so that your feet are together or thigh-width apart.
  • Keep your spine stretched by raising your arms above your head and bending forward to your toes.
  • You can drop everything and hang yourself like a rag doll or hang from your elbows with your other hands.
  • Feel the heaviness out of your shoulders, upper back and head (the places where we normally hold the most tension).
  • Close your eyes and take a deep breath, letting go of all thoughts and holding that breath for as long as you like.

6. Cadaver attitude

This pose is considered the easiest to perform physically, but the most demanding for the mind and soul.


  • Lie on the mat with your arms by your sides, palms up, legs relaxed, feet turned sideways off the mat.
  • You can use a pillow under your knees to support your lower back if you feel tension in that area.
  • Close your eyes, take the tension out of your face.
  • Breathe deeply in and out until you feel very relaxed.

Tips: The best way to determine if you are relaxed and not holding tension is to tighten or squeeze your entire body, hold for a moment, and then let go.

Clear your mind; and if a destructive thought comes up, remind yourself that this is not the time to think about it. You come back to that later.

We hope that these attitudes will become second nature to you and that you will be able to refer to them when necessary. You can practice at home or anywhere you have the physical and emotional space to do yoga.

Remember to clear your mind by taking deep breaths and focusing on each movement. Fear is not a permanent state and can be managed on the path to peace and contentment.

Yoga is known to provide physical and psychological benefits to those who practice it. Yoga can help people cope with anxiety, stress, depression, and other mental illnesses. However, it is not always easy to master a yoga posture and some people may have questions about the health benefits of yoga. In this article, we are going to show you 6 yoga poses that help alleviate anxiety. This is the first part of our series on yoga poses that can help you be mentally stable. We hope it will help you out.

Frequently Asked Questions

What is the best yoga for anxiety and depression?

Yoga is a great way to reduce stress, anxiety, and depression. There are many different types of yoga that you can try out. Some examples include Vinyasa, Ashtanga, and Bikram.

Can yoga cure anxiety disorder?

Yoga is a great way to reduce stress and anxiety. It has been shown to be effective in treating many different types of anxiety disorders, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, obsessive-compulsive disorder, and posttraumatic stress disorder.

Does Childs pose help with anxiety?

Childs pose is a yoga pose that helps with anxiety. It is also known as the fetal position.