Anxiety can be overwhelming, often leaving the body tense and the mind racing. Thankfully, yoga offers a natural, calming way to release tension, quiet the mind, and restore balance. Whether you're new to yoga or a seasoned practitioner, these simple, soothing poses can help you calm your nerves and find a sense of inner peace.

Here are 7 yoga poses that can help reduce anxiety, promote relaxation, and bring your body and mind back into harmony:

1. Child’s Pose (Balasana)

This gentle, grounding pose is perfect for calming the nervous system and promoting relaxation. The pose allows you to fold inward, feel supported, and ease tension in the back, shoulders, and neck.

How to Do It:

· Begin on your hands and knees, with your wrists under your shoulders and knees under your hips.

· Lower your hips toward your heels, allowing your forehead to rest on the mat.

· Stretch your arms out in front of you or let them rest by your sides.

· Close your eyes and take deep, slow breaths.

Benefits:

· Relieves tension in the back, neck, and shoulders

· Calms the mind and promotes emotional stability

· Helps with stress and anxiety relief

2. Legs Up the Wall Pose (Viparita Karani)

This restorative pose helps calm the nervous system, reduce anxiety, and improve blood circulation. It’s a simple way to relax after a long day or a stressful moment.

How to Do It:

· Sit close to a wall, and then lie on your back, swinging your legs up to rest against the wall.

· Keep your arms relaxed by your sides, with palms facing upward.

· Close your eyes and take deep, slow breaths, staying in this pose for 5-10 minutes.

Benefits:

· Relieves tension in the legs and lower back

· Reduces stress and promotes relaxation

· Improves circulation and reduces fatigue

3. Seated Forward Fold (Paschimottanasana)

This pose involves deep stretching of the back and legs and is known for calming the nervous system. It also allows for deep breathing and introspection, which can help reduce feelings of anxiety.

How to Do It:

· Sit with your legs extended straight in front of you, keeping your feet flexed.

· Inhale to lengthen your spine, and as you exhale, slowly fold forward, bringing your chest toward your thighs.

· Hold your feet or shins and gently relax your head towards your knees.

· Breathe deeply and hold for 30 seconds to a minute.

Benefits:

· Releases tension in the back and hamstrings

· Calms the mind and relieves anxiety

· Promotes deep, restorative breathing

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

This dynamic movement between Cat Pose and Cow Pose helps to release tension in the spine, improve flexibility, and relieve stress. The fluid motion can help calm both the body and mind.

How to Do It:

· Start on your hands and knees in a tabletop position, with wrists directly under shoulders and knees under hips.

· Inhale as you arch your back (Cow Pose), lifting your chest and tailbone upwards.

· Exhale as you round your back (Cat Pose), tucking your chin and drawing your belly button toward your spine.

· Continue to flow between the two poses for 1-2 minutes, coordinating your breath with your movements.

Benefits:

· Releases tension in the spine and neck

· Helps improve flexibility

· Calms the mind and improves focus

5. Bridge Pose (Setu Bandhasana)

This gentle backbend helps open the chest and hips, while also calming the nervous system. It is known to relieve anxiety and stress by encouraging deep breaths and promoting a sense of grounding.

How to Do It:

· lie on your back with your knees bent and feet flat on the mat, hip-width apart.

· press your feet into the floor and lift your hips toward the ceiling, keeping your shoulders and feet grounded.

· Clasp your hands underneath your back or keep them by your sides for extra support.

· Breathe deeply and hold for 30 seconds to a minute.

Benefits:

· Relieves stress and anxiety

· Opens the chest and improves posture

· Tones the glutes and strengthens the lower back

6. Corpse Pose (Savasana)

Often considered the most important pose in yoga, Savasana is the ultimate relaxation posture. It allows the body to integrate the benefits of the practice and provides a space for deep rest and mental clarity.

How to Do It:

· lie on your back with your legs extended straight and arms resting by your sides, palms facing up.

· Allow your feet to naturally fall open, and close your eyes.

· Breathe deeply, letting go of any tension in your body. Focus on the rise and fall of your breath, and let go of all thoughts.

· Stay in this position for 5-10 minutes.

Benefits:

· Deep relaxation for both the body and mind

· Reduces anxiety and stress

· Promotes mindfulness and emotional clarity

7. Alternate Nostril Breathing (Nadi Shodhana)

This simple yet effective pranayama (breathing technique) can immediately calm the mind and balance the nervous system. It helps reduce stress, anxiety, and mental clutter.

How to Do It:

· Sit comfortably with your spine straight and shoulders relaxed.

· Use your right thumb to close your right nostril.

· Inhale deeply through your left nostril, then close your left nostril using your right ring finger.

· Open your right nostril and exhale slowly through the right side.

· Inhale through the right nostril, close it, and exhale through the left nostril.

· Continue alternating nostrils for 5-10 minutes.

Benefits:

· Balances the nervous system

· Reduces anxiety and stress

· Improves mental clarity and focus

Conclusion

Yoga is a powerful tool for managing anxiety, calming the mind, and promoting overall well-being. By incorporating these calming yoga poses into your daily routine, you can naturally reduce stress, improve mental clarity, and cultivate a deeper sense of inner peace. Whether you're dealing with the pressure of work, daily life, or personal challenges, these simple yet effective yoga poses can help restore balance and bring a sense of calm into your life.

Take your time with each pose, focus on your breath, and let go of any tension. Over time, you’ll notice a significant reduction in anxiety, and you'll feel more centered and grounded.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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Kokila Chokkanathan

05/10/2025 12:47 PM