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- Seated Neck Stretch. To perform Seated Neck Stretch: Share on Pinterest. Begin in Easy Pose (Sukhasana), also known as a comfortable cross-legged seat. Inhale and reach your right arm overhead.
- Cat Pose. Share on Pinterest. To perform Cat Pose (Marjaryasana): Cat and Cow Pose are performed together. Come to a tabletop position on your hands and knees.
- Cow Pose. Share on Pinterest. To perform Cow Pose (Bitilasana): From Cat Pose, exhale and drop your belly, broaden through your chest, and extend the crown of your head and tailbone upward.
- Extended Puppy Pose. Share on Pinterest. To perform Extended Puppy Pose (Uttana Shishosana): From a tabletop position, shift your hands a little forward and knees back.
- Overview
- 1. Hero pose
- 2. Tree pose
- 3. Triangle pose
- 4. Standing Forward Bend
- 5. Fish pose
- 6. Extended Puppy pose
- 7. Child’s pose
- 8. Head-to-Knee Forward Bend
- 9. Seated Forward Bend
Yoga can help you reduce feelings of stress and anxiety by connecting with your mind, body, and environment. Through certain poses and breathing techniques, you can learn how to control negative thoughts at your own pace.
Many people turn to yoga when feelings of anxiety start to creep in or during times of stress. You may find that focusing on both your breath and your ability to be present in each pose can help quiet negative mental chatter and boost your overall mood.
It’s all about meeting yourself where you are. Practicing one or two postures for just a few minutes a day can have a major impact, if you’re open to the practice.
To get the most out of your session, take note of the sensations that move throughout your body as you come into each pose. Allow yourself to feel and experience whatever emotions arise.
If you feel your thoughts start to scatter, gently bring your mind back to the mat and continue your practice.
Read on to learn how to do some of our favorite anxiety-busting postures.
Active Body. Creative Mind.
This seated posture can help you find your center. Focusing on your breath may help you find ease in the stillness of this pose.
Muscles worked:
•erector spinae
•quadriceps
•knee muscles
Active Body. Creative Mind.
This classic standing pose may help you focus inward, quieting racing thoughts.
Muscles worked:
•abdominals
•psoas
•quadriceps
Active Body. Creative Mind.
This energizing pose can help ease tension in your neck and back.
Muscles worked:
•latissimus dorsi
•internal oblique
•gluteus maximus and medius
Active Body. Creative Mind.
This resting standing pose may help relax your mind while releasing tension in your body.
Muscles worked:
•spinal muscles
•piriformis
•hamstrings
Active Body. Creative Mind.
This backbend can help relieve tightness in your chest and back.
Muscles worked:
•intercostals
•hip flexors
•trapezius
Active Body. Creative Mind.
This heart-opening pose stretches and lengthens the spine to relieve tension.
Muscles worked:
•deltoids
•trapezius
•erector spinae
Active Body. Creative Mind.
This relaxing pose may help ease stress and fatigue.
Muscles worked:
•gluteus maximus
•rotator muscles
•hamstrings
Active Body. Creative Mind.
This pose may help soothe your nervous system.
Muscles worked:
•groin
•hamstrings
•spinal extensors
Active Body. Creative Mind.
This pose is thought to calm the mind while relieving anxiety. If you feel that your thoughts have been scattered throughout your practice, take this time to turn inward and come back to your intention.
Muscles worked:
•pelvic muscles
•erector spinae
•gluteus maximus
Jan 18, 2023 · Whether you suffer from an anxiety disorder or experience bouts of more mild anxiety, here are seven specific ways your yoga practice can help you find relief—both quickly, and over the long haul. Kat Fowler
- Sun Salutation A, variation. Why this series helps anxiety: The rhythm of this sequence calms your brain and helps you breathe more deeply. How to: From a standing or seated position (in a chair works great!)
- Balasana (Child’s Pose) Why this pose helps anxiety: The forward bend and the proximity to the ground help calm your entire system. How to: Kneel on the floor.
- Uttanasana (Standing Forward Bend) Why this pose helps anxiety: Standing Forward Bend relieves stress and takes advantage of gravity to help relax your shoulder and neck, which is where we often hold a lot of tension.
- Malasana (Garland Pose) Why this pose helps anxiety: Garland Pose draws your energy down, which can be very grounding when you feel scattered, stressed, or anxious (or all three).
- Butterfly (Baddha Konasana) If you’re looking for a relatively simple posture that grounds you in the moment when you’re feeling anxious, then try this one!
- Extended Triangle (Utthita Trikonasana) Experts recommend this simple asana as a yoga exercise for beginners, as it’s seen as a pose that can help you cope better when life is tough.
- Bridge Pose (Setu Bandha Sarvangasana) This powerful inversion opens up space around your heart, creating more freedom for you to focus and think more clearly.
- Half Moon Pose (Ardha Chandrasana) Half moon is named as such as it’s said to resemble an Indian moon floating in the sky. Though it’s not easy, it has many advantages when it comes to using yoga to improve your mental health.
May 4, 2021 · Yoga encourages mental and physical relaxation, which helps reduce stress and anxiety. The physical postures promote flexibility, relieve tension, and alleviate pain.
Aug 12, 2022 · Yoga for stress and anxiety - A guide to help us cope when feeling overwhelmed. Includes the best yoga poses & breathing exercises to turn to when feeling anxious or stressed.
