5 Yoga Poses that Reduce Anxiety and Stress Levels

10 December, 2018
Yoga poses for anxiety allow us to connect with ourselves, they improve our flexibility and combat muscle and joint pain.

Yoga poses for anxiety are among the many techniques to alleviate anxiety and stress levels. This is because they allow us to channel negative energy in order to fight against these problems.

Currently, many health centers recommend practicing yoga poses for anxiety in order to ease tension and reduce negative emotions.

The main advantages of this practice are due to the concentration and physical demand that it requires. These requirements aid in reducing cortisol levels, correcting breathing patterns and improving body posture.

Moreover, researchers have demonstrated that yoga improves joint healthThese movements also help to prevent heart illnesses and diabetes.

The best thing about these yoga poses for anxiety is that you can practice them from the comfort of your home or in any free office space.

Try them out!

Read also: Yoga for Back Pain

1. Energizing breathing


Energizing breathing or Kapalabhati Pranayama is one exercise that cleanses your airways and boosts metabolic activity.

In addition, it’s a deep breathing technique where you must relax your abdomen and forcefully exhale. This allows the abdominal muscles to contract.

You can reduce your stress levels and clear your mind by practicing this energizing breathing technique.

How do you do it?

  • Sit on a mat with your legs crossed and your back upright.
  • Put your hands on your knees and relax your face.
  • Start breathing naturally and passively.
  • Inhale deeply and slowly through your nose, until your lungs are full of air.
  • Sharply contract your abdominal muscles.
  • After exhaling, inhale again.
  • Repeat this ten times.

2. Balasana or child’s pose

Balasana or child’s pose is a stretching exercise that controls tension in the back and the neck.

You do this pose while breathing slowly, which contributes to reducing anxiety and battling the problems caused by stress.

Because of the effort it entails, it’s best to do this pose on a mat or on a comfortable surface.

How do you do it?

  • Get on your knees and lower yourself forward so that your forehead is on the mat.
  • Place your arms to the sides of your body with your palms up next to your toes. You can also choose to place your palms in front of you past your head. Note that your palms should be faced down if choosing this position.
  • Breathe deeply and concentrate on the pose for 30 seconds.

3. Uttanasana

You’ve probably had to stretch your back by leaning forward before.

Uttanasana is a modified version of this activity, which seeks to ease muscular tension and channel bad energy.

How do you do it?

  • Inhale and raise your arms above your head.
  • Exhale and lean forward, but contract your abdomen and keep your back and legs straight when doing this.
  • Place your hands at the sides of your feet and keep all your fingers straight.
  • Move your head towards your feet and make an effort to stretch your legs more by using your quadriceps.
  • If you feel too much pressure in your legs then you can bend your knees a little.
  • Stay in this position for 30 seconds. Gradually increase the amount of time spent in this position every time you practice this pose until you reach a minute.
  • Slowly return to your original position.

4. Downward facing dog

Its original name is Adho Mukha Svanasana, which is a position that warms up almost every part of the body.

This is one of the yoga poses for anxiety used to tone the nerves in the spinal cord and improve blood circulation from the lower body to the head. Furthermore, this position helps to reduce stress and control the symptoms of anxiety. It also strengthens muscles and joints.

How do you do it?

  • Get on all fours, with your hands in front of your shoulders and your legs shoulder-width apart.
  • Lift your knees away from the floor and support yourself on your toes.
  • Avoid arching your back too much because this could cause muscle injuries.
  • Lift your ribs in order to give more support to your shoulders and spine.
  • Push your tailbone towards your heels and put pressure on it by using the interior and exterior part of your feet.
  • Maintain this position for 20 seconds and then rest.

5. Backbends


This type of back bend is more comfortable if you do them on an exercise ball.

This is because the ball will help to correct your body posture and will control circulatory problems, anxiety, and stress.

How do you do it?

  • Sit comfortably on an exercise ball, with your back straight.
  • Use your feet as balance support.
  • Lean back on the ball and naturally curve your spine.
  • Keep your hands at the sides of the ball or on the floor in front of your head.
  • Put pressure on your feet and land on the palms of your hands.
  • Stay in this position for several seconds while taking deep breaths and let your spine stretch.

When you practice these yoga poses for anxiety regularly, you will be able to keep stress and anxiety at bay. You’ll also improve your flexibility and joint health.

  • Li, A. W., & Goldsmith, C. A. W. (2012, March). The effects of yoga on anxiety and stress. Alternative Medicine Review. https://doi.org/10.1016/j.jinsphys.2011.01.005
  • VV.AA (2018).Effect of Modified Slow Breathing Exercise on Perceived Stress and Basal Cardiovascular Parameters. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5769199/