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Yoga for Anxiety: 11 Poses to Try, Why It Works, and More

Discover the power of yoga for anxiety relief with these 11 poses. Learn how yoga can help manage anxiety and stress, and find out why it’s so effective.

Anxiety is a common condition that affects millions of people worldwide. While there are many treatment options available, yoga is one practice that has gained popularity for its ability to help manage anxiety and stress. In this blog post, we’ll explore how yoga can help with anxiety, 11 yoga poses to try, and why yoga is effective for reducing anxiety.

What is Anxiety


Anxiety is a feeling of worry, fear, or unease about future events or uncertain situations. It can manifest as physical symptoms such as rapid heartbeat, sweating, and trembling. Anxiety disorders are the most common mental health conditions in the United States, affecting over 40 million adults each year.

Anxiety is often associated with the body’s “fight or flight” response, which is a natural physiological response to perceived threats or danger. When triggered, the brain releases hormones such as adrenaline and cortisol, which can lead to physical symptoms such as rapid heartbeat, shallow breathing, and muscle tension.

How can yoga help with anxiety?

Yoga is a mind-body practice that has been shown to have numerous benefits for mental health, including anxiety. There have been numerous studies conducted on the benefits of yoga for anxiety and stress management. According to a study published in the Journal of Psychiatric Practice, yoga can be an effective adjunctive treatment for anxiety disorders, especially when combined with other treatments such as medication and therapy. Another study published in the Journal of Alternative and Complementary Medicine found that a 10-week yoga program was effective in reducing symptoms of anxiety and depression in women with generalized anxiety disorder. Articles in reputed journals like Yogajournal have also supported Yoga and meditation can even help with extreme anxiety like Panic attacks.

Yoga works for anxiety by promoting relaxation and reducing tension in the body. Many yoga poses, such as forward folds and restorative poses, are designed to calm the mind and reduce stress. Yoga also focuses on deep breathing, which can help activate the parasympathetic nervous system and reduce the body’s stress response.

11 yoga poses to try for anxiety

Child’s Pose (Balasana)

Start on your hands and knees and bring your hips back towards your heels while stretching your arms forward. Rest your forehead on the floor or a block, and relax your entire body.

Cat-Cow Pose (Marjaryasana-Bitilasana)

Start on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your head and tailbone towards the ceiling (Cow Pose). As you exhale, round your spine and tuck your chin towards your chest (Cat Pose).

Downward-Facing Dog (Adho Mukha Svanasana)

Start on your hands and knees and lift your hips up and back. Press your hands and feet into the floor, lengthen your spine, and relax your head and neck.

Standing Forward Fold (Uttanasana): 

Stand with your feet hip-distance apart and fold forward from your hips, bringing your hands towards the floor or to blocks. Relax your head and neck and let your spine lengthen.

Bridge Pose (Setu Bandhasana): 

Lie on your back with your knees bent and your feet hip-distance apart. Lift your hips up towards the ceiling while pressing your feet and arms into the floor. Keep your neck and shoulders relaxed.

Legs-Up-the-Wall Pose (Viparita Karani)

Lie on your back with your hips close to a wall and your legs extended up the wall. Relax your entire body and breathe deeply.

Cobra Pose (Bhujangasana): 

Lie on your stomach with your hands under your shoulders. As you inhale, press into your hands and lift your chest and head off the floor. Keep your shoulders relaxed and your elbows close to your sides.

Seated Forward Bend (Paschimottanasana)

Sit with your legs extended in front of you and fold forward from your hips, bringing your hands towards your feet. Keep your spine lengthened and your shoulders relaxed.

Reclining Bound Angle Pose (Supta Baddha Konasana): 

Lie on your back with the soles of your feet together and your knees bent out to the sides. Relax your entire body and breathe deeply.

Corpse Pose (Savasana): 

Lie on your back with your arms and legs extended and your palms facing up. Close your eyes and relax your entire body.

Warrior II (Virabhadrasana II): 

Stand with your feet wide apart and turn your right foot out to the side. Bend your right knee and extend your arms out to the sides. Keep your shoulders relaxed and your gaze over your right hand.

Other tips for managing anxiety

In addition to yoga, there are other techniques that can help manage anxiety. Meditation, deep breathing exercises, and mindfulness practices have all been shown to have benefits for anxiety. It’s important to find the techniques that work best for you and incorporate them into your daily routine.



Yoga is a powerful tool for managing anxiety and promoting overall well-being. By incorporating the 11 yoga poses mentioned above, you can reduce stress, calm the mind, and promote relaxation. If you’re interested in incorporating yoga into your wellness routine, the National Center for Complementary and Integrative Health has plenty of information and resources to help you get started.Remember to listen to your body and practice safely, and consider consulting with a healthcare professional before starting a new exercise routine. With consistent practice, yoga can help you find peace and tranquility in a world full of stress and anxiety.

Visit our Website and learn from the world’s foremost yoga experts about the multiple benefits of yoga or how to perform it safely. You can also go through our multiple courses and take a free demo. So start your Yoga Journey with us now.

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