Let’s be honest. Anxiety isn’t just a buzzword we throw around anymore. It’s a real, physical thing. It’s the tightness in your chest before a meeting. The racing thoughts when you’re trying to sleep. The overwhelming dread that hits out of nowhere. But here’s the good news—there are tools that can help. And one of the most natural, accessible, and calming of them all is yoga.
No, you don’t need to twist yourself into a pretzel or chant for hours. You just need a mat, a little space, and the willingness to breathe. Yoga has been proven to activate the parasympathetic nervous system, which helps your body calm down and shift out of fight-or-flight mode. You don’t need to be flexible. You just need to show up.
In this blog, we’re diving into 11 yoga poses that can help you find a sense of peace, slow your thoughts, and ground your energy when anxiety feels like it’s taking over.
Why Yoga for Anxiety?
Let’s start with the basics. Anxiety lives in both the body and the mind. It’s not just a mental storm—it creates real tension in your muscles, shortens your breath, and keeps your nervous system on high alert. That’s where yoga comes in.
Yoga helps in three key ways:
- It slows your breathing and heart rate.
- It shifts your focus inward and away from outside stressors.
- It stretches and softens tight areas where we store stress, like the shoulders, neck, and back.
Now let’s get to the good part. Here are 11 poses you can try whenever anxiety hits, or even better—before it does.
1. Child’s Pose (Balasana)
This is the go-to pose when you need to feel safe and grounded. It gently stretches your back, hips, and thighs while encouraging deep, slow breathing.
How to do it:
Kneel on your mat, bring your big toes to touch, and sit back on your heels. Fold forward so your torso rests between your thighs. Stretch your arms forward or let them rest beside you. Let your forehead touch the mat.
Why it helps:
Child’s Pose reminds your body it’s okay to rest. It’s comforting and helps regulate your breath.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This gentle flow between two poses helps release tension in the spine and connects breath to movement.
How to do it:
Start on all fours with your wrists under shoulders and knees under hips. Inhale, arch your back, lift your tailbone, and look up (Cow). Exhale, round your spine, tuck your chin, and press the floor away (Cat). Flow between these two with your breath.
Why it helps:
It brings movement to your spine and slows your breath, making it a great warm-up to release anxious energy.
3. Standing Forward Fold (Uttanasana)
This pose literally turns your world upside down and gives your brain a break from sensory overload.
How to do it:
Stand with feet hip-width apart. Hinge at the hips and fold forward, letting your head and arms hang. Slightly bend your knees if needed.
Why it helps:
The gentle inversion calms the nervous system and helps quiet the mind. It’s like hitting pause on stress.
4. Legs-Up-the-Wall Pose (Viparita Karani)
This one’s simple but powerful. It shifts blood flow, reduces fatigue, and soothes a racing heart.
How to do it:
Lie on your back near a wall. Scoot your hips close to the wall and extend your legs up. Arms can rest by your sides or on your belly.
Why it helps:
This pose helps slow your heart rate and calms the mind. It’s great before bed or after a stressful day.
5. Bridge Pose (Setu Bandhasana)
This mild backbend opens the chest and releases tension from the spine and neck.
How to do it:
Lie on your back with knees bent and feet hip-width apart. Press into your feet, lift your hips, and clasp your hands under your back. Hold and breathe.
Why it helps:
Anxiety often collapses our chest and posture. This pose counters that, bringing more space and oxygen into the body.
6. Seated Forward Bend (Paschimottanasana)
This one is great for stretching your spine and calming your brain.
How to do it:
Sit on the mat with legs extended. Inhale, reach arms overhead, exhale and fold forward from your hips, reaching for your feet or shins.
Why it helps:
It encourages introspection and helps you turn inward. Perfect for anxious thoughts that need to be quieted.
7. Reclining Bound Angle Pose (Supta Baddha Konasana)
This heart-opening pose is gentle and restorative, perfect for deep relaxation.
How to do it:
Lie on your back, bring the soles of your feet together and let your knees fall open. Support your thighs with cushions if needed. Hands can rest on your belly or sides.
Why it helps:
It opens the hips, a place where we often store tension and fear. This pose also helps slow down your breath.
8. Easy Pose with Deep Breathing (Sukhasana)
Sometimes, less is more. Just sitting and breathing can work wonders.
How to do it:
Sit cross-legged with your spine straight. Close your eyes and place your hands on your knees or lap. Focus on slow, even breathing.
Why it helps:
It centers the mind and brings you into the present moment, away from worry about the future.
9. Corpse Pose (Savasana)
This isn’t just lying down—it’s a conscious way to relax every part of your body.
How to do it:
Lie flat on your back, arms at your sides, legs extended. Let your whole body soften. Focus on your breath and let go.
Why it helps:
Savasana allows your body to fully integrate all the benefits of your practice. It’s the ultimate calm-down.
10. Eagle Pose (Garudasana)
This one may surprise you. It requires focus, balance, and control, which pulls you out of anxious spirals.
How to do it:
Stand tall, wrap your right leg over your left and hook your foot behind if possible. Cross your arms the same way and bring palms together. Sit low and hold.
Why it helps:
Balancing poses shift your focus to the present. It grounds you when your thoughts are all over the place.
11. Supine Twist (Supta Matsyendrasana)
This relaxing spinal twist helps release stored tension and aids digestion—something anxiety often messes with.
How to do it:
Lie on your back, hug your right knee to your chest, then guide it across your body to the left. Extend your right arm out and gaze to the right. Repeat on the other side.
Why it helps:
It helps squeeze out the stress, both physically and emotionally. It’s like wringing out anxiety.
You Don’t Need to Be a Yogi to Start
If you’re new to yoga or feel intimidated by the idea, don’t be. This practice isn’t about how flexible you are or how long you can hold a pose. It’s about showing up. Breathing. Being kind to yourself.
Start with just one pose. Add another tomorrow. Your body will thank you. Your mind will settle. And over time, you’ll notice anxiety doesn’t grip you the same way it used to.
Keep it simple. Keep it honest. Keep breathing.
Disclaimer: This article is for informational purposes only and should not be considered a substitute for medical advice, diagnosis, or treatment. Always consult with a healthcare provider before beginning any new exercise or mental health routine.:max_bytes(150000):strip_icc():focal(749x0:751x2)/jazz-jennings-61-11252019-016a1eef92fd463497346168eedef715.jpg?w=150&resize=150,150&ssl=1 "Jazz Jennings Shows Off 100-Pound Weight Loss at Harvard Graduation—And It’s So Inspiring!")
