The Best Yoga Poses for Anxiety Relief

Are you looking for a way to reduce your stress and anxiety levels? Yoga can be the perfect solution! Learn the best yoga poses that can help you achieve relaxation and peace of mind. You can start today to find relief.

Quick facts: Best Yoga Poses For Anxiety

  • ✅ Pranayama (breathing exercises) can reduce symptoms of anxiety, such as depression and heart rate, according to a study from Harvard Medical School. Source: Harvard Medical School
  • ✅ Yoga poses that focus on poses that increase the flow of energy, such as Warrior II, Tree Pose, and Half Moon, can help reduce anxiety symptoms. Source: Mental Health America
  • ✅ Forward bends, such as Child’s Pose or Seated Forward Fold, can help reduce stress and tension. Source: Yoga International
  • ✅ Yin yoga poses, such as Cobra and Child’s Pose, can help relax the body as well as the mind. Source: Yoga Journal
  • ✅ Restorative yoga poses, such as Legs Up the Wall, can help to ease stress and anxiety by calming the body’s nervous system. Source: Yoga with Kassandra.


Yoga has long been known to be beneficial to both physical and mental health, and it may be especially helpful for those struggling with anxiety. Yoga can help reduce anxiety by calming the mind and body through mindful breathing, stretching, postures, and meditation. It can also be used as a form of self-care and self-reflection as well as providing a calming space away from the hustle and bustle of everyday life.

Practicing yoga poses specifically designed to relieve anxiety can help to focus on relaxation, allowing you to move away from anxious thoughts. This article will provide an introduction to various yoga poses which are believed to provide relief from anxiety symptoms.

Benefits of Yoga for Anxiety Relief

Yoga has been proven to be a useful tool in managing stress and anxiety. With a few mindful minutes of stretching and breathing, you can reduce your overall stress levels and gain a sense of control over your emotions.

In this article, we’ll discuss the various benefits that yoga can provide for relieving anxiety:

Reduces Stress

Yoga can be an effective tool to help manage and reduce stress. Research has demonstrated that yoga can help to reduce stress hormones, such as cortisol, and increase the levels of endorphins, the so-called “happy hormones” that evoke feelings of wellbeing. By making time for regular yoga practice, you can help to reduce your overall anxiety levels.

Certain yoga poses are particularly beneficial for anxiety relief. These poses are designed to promote relaxation by lengthening your body and allowing gravity to pull it into a gentle stretch. They also encourage deep breathing, which is incredibly helpful in calming down your nervous system. Examples of poses that are great for reducing stress include:

  • Mountain pose
  • Downward-facing dog
  • Happy baby pose
  • Cobra pose
  • Camel pose
  • Child’s pose

Regular practice of these postures can have lasting effects on both your physical and mental health.

Improves Self-Awareness

Yoga can be an important tool in managing anxiety. One of the most significant benefits of yoga is that it increases self-awareness. By improving self-awareness, practitioners are better able to recognize and understand the physical and mental symptoms associated with anxiety. This enhanced sense of awareness helps them identify when they feel anxious and make changes in lifestyle, thinking patterns, or outlook that can reduce feelings of stress and worry.

Yoga also promotes conscious breathing techniques as part of its practice, which can help to reduce physical tension in the body that may lead to feelings of anxiety. Keeping up a regular practice of yoga can be a great aid in managing symptoms of anxiety and improving overall well-being.

Enhances Focus

Focusing on the breath during yoga can help improve concentration and focus, both in and out of the practice. When your mind is wandering and not focusing on the intention of the yoga postures, gently bring your attention back to the breath. This calming activity works with the nervous system to help reduce anxiety, fear, and panic.

Yoga breathing exercises or pranayama can help increase oxygen intake while releasing stress stored in those tight spots; they also allow us to sink deeper into the sensations of the body while cultivating more focus. As we move from one posture to another, we are challenged to stay present and focused—our attention is no longer drawn away by external distraction as we learn to be more comfortable in our own skin. This is one of many ways that yoga enhances our mental clarity and skills for life off the mat.

Poses for Anxiety Relief

Yoga is a great way to reduce anxiety and stress levels. There are various poses and breathing exercises that can help you to relax and be more mindful of your thoughts and feelings.

In this article, we will explore some of the best yoga poses for anxiety relief:

Child’s Pose

Child’s Pose is a hugely calming, restorative posture in the practice of yoga. It is generally used as the starting point for a yoga sequence and provides a transition before or after any posture. The essential characteristics of the pose are to relax the chest and low back while maintaining relaxed and steady breathing, allowing the mind to relax.

Child’s Pose can be extremely helpful for reducing stress and anxiety levels. When practiced slowly and with awareness, it can ease tension from tightness in the muscles from stress or physical activity. It also helps in grounding oneself during times of emotional distress, restoring balance to one’s energy centers by bringing attention back to their inner core. Additionally, because it forces us to focus on our breath, it can also provide relief from racing thoughts that commonly lead to anxiety attacks.

Warrior Pose

The Warrior Pose is an energizing yoga pose that is part of the Sun Salutation sequence, which helps to reduce stress and tension. This pose requires strength and concentration, but it also offers many benefits when used as a way to combat anxiety.

The Warrior Pose helps to build strength in your legs and arms, while also relieving any tension you may be feeling in your shoulders, back or neck. It also helps to improve your focus, clarity and balance which are all beneficial for calming down anxious racing thoughts. Additionally, since Warrior Pose helps activate the lower body energy centers or “chakras,” this can create a sense of grounding and balance if you are feeling overwhelmed or agitated from anxiety.

To practice this pose, begin standing up straight with your feet firmly planted into the ground approximately 3-4 feet apart. Turn one foot out so that it’s angle is at ninety degrees while keeping the other foot parallel with your hips. Then inhale and reach both arms outward as you bend one knee at a ninety degree angle with your heel lifting up towards the ceiling. Hold this position for five to ten breaths with inhales and exhales being equal in length before releasing back into standing position on both legs.

Seated Forward Fold

Seated Forward Fold is a calming, grounding pose that helps to relieve tension and stress. It allows you to connect with your breath while stretching your legs, releasing any tension held in the lower body.

To begin this pose, sit with your legs outstretched in front of you. Bend from the hips as you fold forward and try to bring your chest toward your knees. You can hold onto each leg with your hands or cross your forearms on top of each leg for support. To deepen the stretch, press into the feet or stones as you exhale further into the fold. This can help quieting both mind and body, allowing any anxious thoughts to pass through without attaching or clinging onto them.

Keep your breaths long and deep, shifting around until you find a comfortable yet stable position that allows for a gentle stretch throughout the entire body.

Legs Up the Wall

Legs Up the Wall pose is a very simple but powerful pose that can help to reduce anxiety symptoms almost instantly. This pose is an inversion, meaning when your legs are up the wall, your heart is higher than your head. Inversions not only help improve blood flow and lymphatic circulation, but they also create a calming effect on the body and nervous system.

To practice Legs Up the Wall pose, start by sitting sideways near a wall. Once you are in position, slowly lay on your back and swing your legs up onto the wall. Make sure your hips are as close to the wall as possible. If it’s comfortable for you, stay here for anywhere from 5-10 minutes with your eyes closed and focus on easy breathing. As you rest in this position, pay attention to how your body feels as stress and tension melts away with every breath you take.

Corpse Pose

Corpse Pose (Savasana) is a deeply relaxing yoga pose used to reduce anxiety and relieve stress. It involves lying flat on your back in a comfortable position, allowing the body to completely relax and let go of any lingering tension or tightness. Keeping your face relaxed, close your eyes and focus on your breath.

Start by taking deep and slow breaths through your nose, filling up the body with air before releasing it slowly through your mouth.

The position of Corpse Pose helps to calm the mind, sending healing energy into all areas of the body. By slowing down breathing and resting in stillness, this pose helps to create a sense of inner peace in the midst of racing thoughts or anxious feelings. Corpse Pose also releases physical tension that has built up throughout the day such as neck stiffness or shoulder pain from sitting at a desk for too long.

Tips for Practicing Yoga for Anxiety Relief

Practicing yoga is a great way to relieve stress and anxiety. The mindful movements, deep breathing, and relaxation involved in yoga help to calm the mind and shift focus away from worrying thoughts. It can also be beneficial for the body, as certain yoga poses can help to stretch and relax the muscles which can reduce the physical manifestations of anxiety. Read on to find out which yoga poses are best for anxiety relief.

Set an Intention

Before beginning any type of yoga practice, it’s important to set an intention. Yoga is a meditation practice and the intention is the focus of your meditation. It could be anything from calming anxiety to finding peace and compassion for yourself. Setting a powerful intention encourages mindfulness throughout your yoga practice which can help to reduce anxiety.

When setting an intention for your yoga practice, sit comfortably in a quiet space and take several full deep breaths. Once you’re feeling relaxed, clearly envision what you want from your practice and focus on that goal throughout the remainder of the session. Incorporating this mindfulness into each pose can help to keep your mind clear, calm, and relaxed.

Breathe Deeply

Breathing deeply is one of the most important and effective techniques for anxiety relief. In yoga for anxiety, the focus is on mindful breathing with each pose. Specifically, a practice of yoga encourages deep belly breaths. This type of breath focuses on your diaphragm rather than your chest, which means you’re drawing in more oxygen and releasing more carbon dioxide. When we’re anxious our tendency is to take shallow breaths from the chest. Practicing deep belly breathing will help you slowly give way to relaxation and reduce stress hormones in your body.

A few simple breathing exercises that you can use as part of your yoga practice are:

  • Nadi Shodhana Pranayama (Alternate Nostril Breathing)
  • Anulom Vilom Pranayama (Ujjayi Breath).

Both of these techniques bring a sense of balance to the body, calming frazzled nerves and restoring inner harmony.

Take Your Time

When practicing yoga for anxiety, it’s important to take your time. As you move through poses, focus on your breath and breathing deeply. This will help to slow down your racing mind and create more peace and tranquility in your body.

Another important tip is to pay attention to how each pose feels in your body and what sensations arise during the process. This helps bring awareness and attention to the anxiety you are feeling rather than running away from it or numbing it out with distractions. If a certain pose or sequence feels too overwhelming, pause, take a few deep breaths, and then continue when you feel ready.

By taking your time with each pose, you can stay present with sensations that can be uncomfortable and practice moving through them instead of avoiding or numbing out those feelings. Allowing yourself this time for self-reflection will allow an opportunity for healing as well as a stronger sense of self-awareness.


The best yoga poses for anxiety relief are those that focus on deep breathing and grounding, including poses like Child’s Pose, Legs Up the Wall, Chair Pose, Warrior II Pose and Corpse Pose.

Doing yoga can help to reduce stress and anxiety by bringing about a sense of calmness and focus. It can also help to increase physical endurance, improve sleep quality and decrease overall levels of anxiety. Doing these poses on a regular basis can lead to improved well-being in both the body and mind.

While anxiety is often treated with medication or therapy, it is important to remember that some self-care practices such as yoga can be incredibly beneficial for overall mental health and wellness.

FAQs about: Best Yoga Poses For Anxiety

Q: What are the best yoga poses for anxiety?

A: The best yoga poses for anxiety are forward fold, child’s pose, bridge pose, seated forward bend, legs-up-the-wall pose, and corpse pose.

Q: How do yoga poses help with anxiety?

A: Yoga poses help to reduce anxiety by calming the mind, improving breathing and circulation, and releasing tension in the muscles.

Q: Are there any yoga poses that should be avoided for anxiety?

A: Certain poses should be avoided for anxiety, such as inversions, backbends, and twists.

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