As per the Pew Research Center’s analysis, 35% of Indian adults practice yoga for anxiety on the regular basis. That said, anxiety is one of the very common feelings in people that affect mental health and well-being. Among all relaxation techniques available for the management of stress and anxiety, yoga happens to top the list. It has the necessary framework that helps in healing symptoms of anxiety and depression.
Here are 12 yoga poses for calming the mind and body to combat the effects of anxiety.
Child’s Pose (Balasana)
Pose child’s posture is a grounding posture that induces relaxation. This simple pose will calm all the tension in the lower back, hips, and shoulders while encouraging deep, mindful breathing. It could be a good place to begin if you need support for your anxiety. Grounding will quiet your mind, helping you reconnect with your breath.
Legs-Up-The-Wall Pose (Viparita Karani)
This restorative posture is a favourite to relieve tension and anxiety. Even through elevating the legs, blood starts going up to the heart, thus soothing down the nervous system. Gentle inversion can easily reduce both physical and mental stress. In the long run, it can help people get hold of mental health issues related to their mental health conditions, such as insomnia and anxiety.
Corpse Pose (Savasana)
This is a very effective pose for total relaxation practised at the end of a yoga session. Entering stillness calms the mind and brings about a reduction in the level of stress in the body. It is very beneficial for those with cases of anxiety and depression because it promotes deep relaxation.
Cat-Cow Pose (Marjaryasana/Bitilasana)
This flowing movement from one to another posture loosens up the stiffness in the spinal cord and brings deep inhalation. As a great pose for relaxing the mind and the body, it is a good yoga for anxiety and stress. Practising this cat-cow pose regularly loosens the tight muscles and relaxes the body.
Extended Puppy Pose (Uttana Shishosana)
It combines the child’s pose with the downward dog, opening the heart and stretching the upper body. What’s amazing is that this pose works to ease worries since it encourages deep breathing and stretches along the spine. It’s one ideal posture for those struggling with emotional tension and tight physical parts.
Happy Baby Pose (Ananda Balasana)
The happy baby pose opens the hips and unwinds the lower spine, releasing all the tension in an area that typically shows signs of anxiety and stress. It is kind of playful but also calming and also an effective yoga for anxiety.
Sitting Forward Bend (Paschimottanasana)
This forward bend stretches the spine and hamstrings and encourages an inner focus. It is a wonderful posture for feeling relief under anxious feelings because it might calm one down and introduce some inner reflection. Besides, it soothes symptoms of stress: fatigue and headaches.
Standing Forward Bend (Uttanasana)
Like the seated forward bend, this is going to help release tension in the back, shoulders, and neck; therefore, it’s excellent for those who experience stressful times and anxiety. It enhances the flow of blood to the brain, making this pose relaxing and refreshing. So, it also leads to a great yoga for anxiety.
Fish Pose (Matsyasana)
Fish pose stretches the throat, chest, and abdomen, regions that tend to be narrowed due to anxiety. The heart-opening position assists one in taking deep breaths, a requirement for calming the nervous system. Fish pose is the perfect remedy for both physical and mental stress.
Sphinx Pose (Salamba Bhujangasana)
This soft backbend opens the heart and energises the spine. It is an excellent starting pose to handle mental disorders since it encourages relaxation while strengthening the upper body.
Bound Angle Pose (Baddha Konasana)
Bound Angle Pose, or Butterfly Pose, is excellent for opening the hips and relaxing the pose. The constant stretching releases the feelings of tension that have travelled down from the lower half of the body, making it an excellent stress-reducing and anxiety-relief pose.
Plow Pose (Halasana)
This is a deep inversion exercise that stretches the entire back while stimulating the nervous system. It also works quite well in calming down the mind and easing feelings of anxiety and depression, though it has to be treated with care as it does stretch the neck.
Also Read: Yoga for Immunity: Best Yoga Poses to Boost Immunity
Bonus: Corpse Pose with Guided Meditation (Savasana with Meditation)
To reap the full potential of yoga for anxiety, combine the classic Savasana position with the use of guided meditation. Listening to a soothing meditation or visualisation deepens the relaxation effects of the lying still posture. This fusion of relaxation and mindfulness may become one of your new favourites since it helps to quiet down racing thoughts like the wind. Meditation helps bring the mind to the present, which often reduces the anxiety over things gone by or feared for in the future. Perform the above 12 yoga for anxiety and feel relaxed.
How to Add Yoga to Your Daily Practice for Anxiety End
To derive the mental well-being benefit of yoga, try these poses regularly and combine them with relaxation techniques such as pranayama (breath control) and meditation. Over time, you are likely to realise that not only do feelings of anxiety decrease with yoga, but overall well-being increases.
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