Yoga Poses for Anxiety – Yoga is an all-round great workout. Yes! However, that’s just one benefit. Yoga is a combination of exercise and meditative breathing. This makes yoga a great way reduce stress and anxiety.
Don’t be intimidated if you are new to Yoga. To help you relax, we have compiled a list with the top yoga poses for anxiety. Here are some ways to get started.
Panic attacks should not be shamed. These can occur to anyone. These panic-producing, sweat-inducing moments can cause your body to prepare for flight or fight even though there is no danger. Panic attacks, especially if they’re not something you’ve experienced before, can be frightening.
Yoga can be used to reduce anxiety and panic attacks. You shouldn’t force yourself to do yoga. Be calm before you rush to get into a routine.
Deep, slow breathing is a good idea. Inhale through the nose, and draw air out through your mouth. Alternate nostril breathing is also possible. You can also focus on your breath until relief is felt.
You can also benefit from a simple yoga posture. Choose one that encourages circulation and helps you relax. Child’s Pose or Bridge Pose are good options. This will open your lungs and slow down rapid breathing. It can also lower your heart rate.
The Best Yoga Poses for Anxiety
The order in which yoga poses are arranged is usually fluid. It is all about you.
You’ll eventually find the poses and sequences you love after some trial and error. Try new things and be open-minded as you work your way through your next session of yoga.
1. Bound Angle Pose (Baddha Konasana)
Here are some steps to do Baddha Konasana. With your legs extended out to the sides, sit on a mat. Inhale and bring your feet together. Bring them towards your pelvis. Keep your knees bent at the sides. Keep pressing your heels together while you take deep, exhaling inhalations.
2. Channel-Cleaning Breath (Nadhi Shodhana)
This pose is more of a prep than a pose for yogis, but it’s an excellent way to focus your mind and get oxygen to your brain.
This breathing technique can be done while you are sitting on a chair, or cross-legged on a floor. You can get comfortable by taking two to three deep, inhaling through your nose and exhaling through your mouth.
After you have settled in, close your right nostril with your right thumb. Take a deep breath through your left nostril. Next, inhale through your left nostril. Inhale through the right nostril. Then, exhale and switch sides. This pattern can be repeated for many more breaths.
3. Cat Pose (Marjaryasana)
Both this pose and the Cow Pose, work well together. Both will stretch your spine as well as your abdominal muscles.
Begin on a tabletop, hands and knees bent. Keep your knees below your hips. Your head should be neutral, your neck must remain neutral, and your eyes should be on the ground.
Exhale and round your spine. However, keep your shoulders and hips in a straight line to stretch your spine muscles. Do not tuck your chin below the chest. Inhale and return to the original position.
To alternately stretch your abdominal muscles, you can either repeat Cat Pose or go directly into Cow Pose.
4. Big Toe Pose (Padangusthasana)
Place your feet six inches apart on a mat. To lift your kneecaps, flex quadriceps (frontal thigh muscles). Inhale and then fold your waist. Keep your neck, back, and head straight. Grab your big toes using the index, middle, and thumb of one hand. To secure the hold, press your big toes on the floor.
Inhale and straighten your arms. Then, raise your torso to release your hamstrings. Fold your arms back into a forward bend on the exhale. For several more breaths, keep this going.
5. Bridge Pose (Setubandha)
Place your knees bent, hip-width apart, on your face. Place your heels under your knees, and place your arms straight up. You can also place a blanket or folded towel under your shoulders if you don’t have one or your neck is sensitive.
Press down on your heels and inner feet as you exhale. Lift your hips towards the ceiling. Keep raising your hips so that your thighs are parallel to the ground. Continue to extend your arms and clasp your hands below the pelvis.
Keep your chin up and away from your chest. Your sternum should be pointed towards the ceiling. You can also raise your shoulders by extending your shoulder blades. As you reach the ceiling, try to make a slight lift between your shoulder blades.
You can hold for as long as 1 minute. Inhale and release the tension. Roll your spine back towards the floor.
6. Cow Pose (Bitilasana)
Place your knees below your hips, and your hands below your shoulders. Your head and neck should remain neutral. Keep your eyes on the ground.
Inhale and lift your chest and sitz bones towards the ceiling. As you inhale, your belly should sink towards the floor and your head should be directed forward. Inhale and return to neutral.
7. Bow Pose (Dhanurasana)
Place your arms in front of you and lie face down. As you place your heels as close as possible to your glutes, keep your knees at hip width. Use your hands to grasp the ankles.
As you inhale, lift your legs, heels, head and sternum off the ground. Keep your shoulders back and your shoulder blades in line with your back.
This pose should be held for between 20 and 30 seconds. Breathe throughout the entire time.
8. Camel Pose (Ustrasana)
Camel Pose is an energy booster. Slowly, until you are able to hold the position fully. This will help prevent injury.
Place your knees on the ground, with your hips apart. As you gently flex your glutes, create an inward rotation of your legs. Place your feet on the floor, pressing down onto your shins and tops of your toes. Place your hands on the backs of your hips/pelvis. Press your pelvis forward while keeping your front thighs pressed down. Do not press too hard and place stress on your lower spine.
Inhale and raise your sternum and heart. Then, roll your shoulder blades back and forth. Keep your head high and your chin close to the sternum. You can support yourself by placing your hands on your lower back. Or, if you want to get deeper, touch your feet with your hands.
Try one hand at a stretch if you are new to this position. Continue to press your thighs back so that they are parallel to the ground as you reach for them. To elevate your heels if you are unable to reach your feet, lift onto your toes.
This pose should be held for between 30 and 60 seconds.
9. Extended Puppy Pose (Uttana Shosana)
Begin on your fours, with your knees under your hips and your hands below the shoulders. Point your toes forward and move your hands in front. Your forehead should be lower than your head. Do not allow elbows to touch floor.
Your lower back should curve so that you feel a stretch in your spine. Stretch your arms and hips towards the heels.
Keep your breath going for 30 seconds. Then, release the hold by bringing your glutes to your heels and lifting up from the pose.
10. Extended Triangle Pose (UtthitaTrikonasana)
Standing with your feet about 3-4 feet apart, stand tall. Point your left foot forward and point right toes towards the side. This should create a 90 degree angle. Align your heels. Align your heels with the ankle.
Reach your arms out to the sides and bring them parallel to the ground. Shoulder blades should be wider than the shoulders, with palms facing down.
Inhale and fold your hip joint towards your right leg. Rotate your torso to the right, but keep an equal stretch on each side. Straighten your arms and touch the floor with your right hand.
For 30-60 seconds, hold the pose. Repeat the process on the opposite side.