Six Yoga Poses to Help Reduce Stress and Anxiety Modern life brings constant pressure that leaves many people feeling anxious and overwhelmed. Yoga offers a practical way to address these problems through gentle movements that relax both your body and mind. Adding certain poses to your everyday schedule can help lower anxiety levels & bring back feelings of tranquility. Below are six effective yoga poses that work to ease stress and worry.
1. Child’s Pose (Balasana)
Why It Helps:
Child’s Pose is a deeply restorative posture that gently stretches the spine, hips, and thighs while soothing the nervous system. It encourages slow, deep breathing and helps lower the heart rate, making it very effective for easing anxiety and stress.
How to Practice:
• Kneel on the floor with your big toes touching and knees slightly apart.
• Sit back on your heels and slowly lower your torso toward the floor.
• Stretch your arms forward or let them rest alongside your body.
• Take slow, deep breaths and stay in the pose for 30 seconds to several minutes.
2. Seated Forward Fold (Paschimottanasana)
Why It Helps:
This calming forward bend stretches the hamstrings and lower back while promoting mental relaxation. Forward folding postures are known to reduce stress, calm the mind, and support healthy digestion, especially when feeling overwhelmed.
How to Practice:
• Sit on the floor with both legs extended straight in front of you.
• Inhale to lengthen your spine, then exhale and hinge forward from the hips.
• Reach toward your feet, ankles, or shins without straining.
• Keep the spine long and breathe deeply for 30 seconds to 1 minute.
3. Legs Up the Wall (Viparita Karani)
Why It Helps:
This gentle inversion relaxes the legs and lower back while improving circulation. It activates the body’s relaxation response, helping to calm the nervous system and reduce anxious thoughts.
How to Practice:
• Sit close to a wall and slowly lie down on your back.
• Swing your legs upward so they rest vertically against the wall.
• Allow your arms to relax by your sides or overhead.
• Close your eyes and breathe slowly for 5–10 minutes.
4. Cat–Cow Pose (Marjaryasana–Bitilasana)
Why It Helps:
The flowing movement between Cat and Cow gently mobilizes the spine, releases back tension, and improves circulation. Coordinating movement with breath helps quiet the mind and reduce anxiety.
How to Practice:
• Begin on all fours with wrists under shoulders and knees under hips.
• Inhale, drop the belly, lift the chest and tailbone (Cow Pose).
• Exhale, round the spine, tuck the chin, and draw the belly inward (Cat Pose).
• Continue flowing between the two poses for 5–10 slow rounds.
5. Corpse Pose (Savasana)
Why It Helps:
Savasana allows the body and mind to completely relax. By remaining still and aware of the breath, accumulated stress is released, making it one of the most effective poses for anxiety relief.
How to Practice:
• Lie flat on your back with legs extended comfortably.
• Place your arms slightly away from the body, palms facing upward.
• Close your eyes and bring attention to your natural breathing.
• Remain in the pose for 5–10 minutes or longer if comfortable.
6. Easy Pose (Sukhasana)
Why It Helps:
Easy Pose supports mental clarity, steady breathing, and relaxation. It is ideal for meditation and breathwork, both of which help calm the mind and reduce anxiety.
How to Practice:
• Sit cross-legged on the floor or on a cushion.
• Keep your spine upright and shoulders relaxed.
• Rest your hands on your knees, palms facing up or down.
• Close your eyes and focus on slow, steady breathing for 5–10 minutes.
