Yoga for anxiety- 11 Poses to Try

How does yoga help to reduce apprehension?
Many people turn to yoga when feelings of anxiety start to creep in or during times of stress. Focusing on your breath and your ability to be present in each pose can help quiet negative mental chatter and boost your overall mood.
It’s all about meeting yourself where you are. Practicing one or two postures for just a few minutes can impact if you are open to the practice.
Allow yourself to feel and experience whatever emotions arise.
If your mind has thoughts, gently bring your mind back to the mat and continue your practice.
 

1. Hero Pose 

This seated posture can help you find your center. Focusing on your breath may help you find ease in the stillness of this pose.
 
Muscles worked:

• erector spinae
• quadriceps
• knee muscles
• ankle muscles

 
Procedure 

1. Get into a kneeling position. Your knees should be together, and your feet should be slightly wider than your hips.
2. Keep the tops of your feet flat on the floor.
3. Sit back so that your bottom reaches the floor in between your feet.
4. Place your hands on your thighs.
5. Sit up straight to open your chest and lengthen your spine.
6. Hold this pose for up to 5 minutes.

 

2. Tree pose 

This classic standing pose may help you focus inward, quieting racing thoughts.
 
Muscles worked:

• abdominals
• psoas
• quadriceps
• tibialis anterior

 
 
 
 
Procedure 

1. From standing, bear your weight with your right foot and slowly lift your left foot off the ground.
2. Slowly turn the sole of your left foot toward the inside of your left leg.
3. Place it on the outer side of your left ankle, calf, or thigh.
4. Avoid pressing your foot into your knee.
5. Bring your hands into any comfortable position.
6. Hold this pose for up to 2 minutes.
7. Repeat on the opposite side.

 

3. Triangle pose

This energizing pose can help ease tension in your neck and back.
 
Muscles worked:

• latissimus dorsi
• internal oblique
• gluteus maximus and medius
• hamstrings
• quadriceps

 
Procedure 

1. Come into a standing position with your feet wider than your hips.
2. Face your left toes forward and your right toes in at a slight angle.
3. Lift your arms to extend out from your shoulders. Your palms should face down.
4. Extend your torso forward as you reach forward with your left hand.
5. Hinge at your hip joint to bring your right hip back. Take your left hand to your leg, the floor, or a block.
6. Extend your right arm up toward the ceiling.
7. Gaze in any comfortable direction.
8. Hold this pose for up to 1 minute.
9. Then do the opposite side.

 

4. Standing Forward Bend

This resting standing pose may help relax your mind while releasing tension in your body.
 
Muscles worked:

• spinal muscles
• piriformis
• hamstrings
• gastrocnemius
• gracilis

 
Procedure 

1. Stand with your feet about hip-width apart and your hands on your hips.
2. Exhale as you hinge at the hips to fold forward, keeping a slight bend in your knees.
3. Drop your hands on the floor or rest them on a block.
4. Tuck your chin into your chest.
5. Release tension in your lower back and hips. Your head and neck should hang heavy toward the floor.
6. Hold this pose for up to one minute.

 

5. Fish pose

This backbend can help relieve tightness in your chest and back.
 
Muscles worked:

• intercostals
• hip flexors
• trapezius
• abdominals

 
Procedure 

1. Sit with your legs stretched out in front of you.
2. Place your hands underneath your buttocks with your palms facing down.
3. Squeeze your elbows together and expand your chest.
4. Then lean back onto your forearms and elbows, pressing into your arms to stay lifted in your chest area.
5. If it’s comfortable, let your head hang back toward the floor or rest it on a block or cushion.
6. Hold this pose for up to one minute.

 

6. Extended Puppy pose

This heart-opening pose stretches and lengthens the spine to relieve tension.
 
Muscles worked:

• deltoids
• trapezius
• erector spinae
• triceps

 
Procedure 

1. Come into a tabletop position.
2. Extend your hands forward a few inches and sink your buttocks toward your heels.
3. Press into your hands and engage your arms muscles keeping your elbows lifted.
4. Gently rest your forehead on the floor.
5. Allow your chest to open and soften during this pose.
6. Hold this pose for up to two minutes.

 

7. Child’s pose 

This relaxing pose may help ease stress and fatigue.
 
Muscles worked:

• gluteus maximus
• rotator muscles
• hamstrings
• spinal extensors

 
Procedure:

1. From a kneeling position, go back onto your heels.
2. Fold forward, walking your hands out in front of you.
3. Allow your torso to fall heavy into your thighs, and rest your forehead on the floor.
4. Spread your arms forward, or you can rest them alongside your body.
5. Hold this pose for up to 5 minutes.

 

8. Head-to-Knee Forward Bend

This pose may help soothe your nervous system.
 
Muscles worked:

• groin
• hamstrings
• spinal extensors
• gastrocnemius

 
Procedure

1. Sit on the edge of a cushion or folded blanket with your left leg extended.
2. Press the sole of your right foot into your left thigh.
3. You can place a block under either knee for support.
4. Inhale as you spread your arms overhead.
5. Exhale as you hinge at the hips, lengthening your spine to fold forward.
6. Rest your hands anywhere on your body or the floor.
7. Hold this pose for up to 5 minutes.
8. Then repeat on the opposite side.

 

9. Seated Forward Bend

This pose calms the mind while relieving anxiety. If you feel stressed, then you should practice this pose.
 
Muscles worked:

• pelvic muscles
• erector spinae
• gluteus maximus
• gastrocnemius

 
Procedure 

1. Sit on the edge of a folded blanket or cushion with your legs straight forward.
2. You may keep a slight bend in your knees.
3. Inhale to lift your arms.
4. Slowly hinge at your hips to extend forward, resting your hands anywhere on your body or the floor.
5. Remain in this pose for up to 5 minutes.

 

10. Legs-Up-the-Wall pose

This restorative pose allows for complete relaxation of your mind and body.
 
Muscles worked:

• hamstrings
• pelvic muscles
• lower back
• front torso
• back of the neck

 
Procedure 

1. Sit with your right side against a wall.
2. Then lie back as your swing your legs up along the wall.
3. Your buttocks should be as close to the wall as is comfortable for you. It could be right up against the wall or a few inches away.
4. Relax and soften your back, chest, and neck. Allow your body to melt into the floor.
5. Hold this pose for up to 10 minutes.

 

11.  Reclining Bound Angle pose

 
This relaxing pose helps you let go of anxiety while promoting a sense of calmness. You can make it more of a heart opener by placing a block or cushion under your back.
 
Muscles worked:

• adductors
• groin muscles
• pelvic muscles
• psoas

 
Procedure

1. Lie on your back and bring the soles of your feet together.
2. Place cushions under your knees or hips for support.
3. Place one hand on your stomach area and one hand on your heart, focusing on your breath.
4. Stay in this pose for up to 10 minutes.

 
Does it work?
 
Yoga significantly reduced feelings of stress, anxiety, and depression.
Another small study from 2017 found that even a single session of hatha yoga reduces stress from an acute psychological stressor. A psychological stressor is a task or event that gives a quick response.
The stressor was a math task. After completing a video-instructed yoga session, participants experienced reduced blood pressure and reported increased levels of self-confidence.
 
Recent research supports that yoga relieves anxiety and may not be suitable for everyone.
Talk to your doctor before starting a new yoga or exercise program. They can help you identify any possible risks and recommend appropriate modifications.
Practicing yoga can sometimes bring uncomfortable feelings and emotions to the surface. Make sure you practice in a space that feels comfortable and safe.
If you feel that practicing yoga is triggering your anxiety instead of alleviating it, you might discontinue it.