The constant barrage of responsibilities, challenges, and uncertainties can make even the calmest among us feel a little on edge. But what if we told you that you could find a little peace and tranquility right from the comfort of your living room? Enter yoga for anxiety, your new best friend in the battle against stress.
Yoga is so much more than just a physical practice. It’s a holistic approach to wellness that combines physical postures (asanas), breathing exercises (pranayama), and meditation to help calm the mind and reduce anxiety. And the best part? You don’t even have to leave your house to do it.
Yoga for anxiety: Poses, breathing and mindfulness techniques
Asanas to ease anxiety
Here are some yoga poses that are particularly effective for managing anxiety. Don’t worry, you don’t need to be a human pretzel to do these!
- Balasana (Child’s Pose)
Balasana is a restful pose that can help calm the mind and relieve tension in the body. Kneel on the floor, sit back on your heels, and then fold forward. Extend your arms in front of you or rest them alongside your body. This pose gently stretches the lower back, hips, and thighs while encouraging restorative breathing, which is a key aspect of yoga for anxiety.
- Viparita Karani (Legs Up the Wall Pose)
Legs Up the Wall Pose is a great way to relax and reduce anxiety. Sit next to a wall and swing your legs up onto the wall as you lower your back to the floor. You can place a pillow under your hips for added comfort. This pose promotes relaxation by reversing the blood flow, which can help calm the nervous system.
- Uttanasana (Standing Forward Bend)
Standing Forward Bend is a calming pose that helps to stretch the hamstrings, calves, and lower back. Stand with your feet hip-width apart, and as you exhale, bend forward at the hips, bringing your chest towards your thighs. Let your head hang heavy, and your arms dangle or hold onto your elbows. This part of yoga for anxiety releases tension in the back and neck to promote relaxation.
- Supta Matsyendrasana (Supine Spinal Twist)
Supine Spinal Twist is a gentle twist that helps to release tension in the spine and calm the nervous system. Lie on your back and draw your knees to your chest. Extend your arms out to the sides in a T shape, and let your knees fall to the right, turning your head to the left. Hold for several breaths and then switch sides. This pose helps to detoxify the body and soothe the mind.
- Savasana (Corpse Pose)
Corpse Pose might just be the most important asana during yoga for anxiety. Lie flat on your back with your arms at your sides, palms facing up. Let your feet fall open and close your eyes. Focus on your breath and allow your body to fully relax.
Pranayama for anxiety
Breathing exercises, or pranayama, are a crucial component of yoga for anxiety. Here are two techniques to try:
- Nadi Shodhana (Alternate nostril breathing)
This calming breathing technique helps balance the mind and reduce stress. Sit comfortably with your spine straight. Close your right nostril with your right thumb and inhale deeply through your left nostril. Close your left nostril with your right ring finger, release your right nostril, and exhale through the right nostril. Inhale through the right nostril, close it with your thumb, and exhale through the left nostril. Repeat for several rounds.
- Ujjayi (Ocean Breath)
Ujjayi is a powerful technique in yoga for anxiety, as it calms the mind and body. Inhale deeply through your nose, then exhale slowly while constricting the back of your throat, creating a sound similar to ocean waves. This controlled breathing helps anchor your mind and reduce anxiety.
Meditation and mindfulness for anxiety
In addition to physical postures and breathing exercises, meditation and mindfulness are key components of yoga for anxiety. To get started, find a quiet space, sit comfortably, and set a timer for five to ten minutes. Close your eyes, focus on your breath, and practice mindfulness by observing your thoughts without judgment.
If your mind wanders, gently return your attention to your breath. Taking just a few minutes each day to sit quietly and focus on your breath can make a significant difference in your overall stress levels.
Try online yoga for anxiety with Yoga Holmes
Create a sense of calm and balance that helps you navigate life’s challenges with yoga for anxiety. At Yoga Holmes, we believe in the transformative power of yoga for mental health and well-being.
Whether you’re a seasoned yogi or a complete beginner, our yoga classes are available online to help you find your zen and reduce anxiety. So, roll out your mat, take a deep breath, and let’s find our inner calm together — start your free trial at Yoga Holmes!