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How to Reduce Anxiety with These Yoga Poses

How to Reduce Anxiety with These Yoga Poses

Anxiety can take over your days and leave you incapacitated, so your life isn’t as fruitful as it could be. Many people suffer from anxiety which is based on their feelings of separation, failure, rejection, and pressure from others. Yoga can greatly reduce anxiety, no matter why you’re experiencing it.

Sometimes the source of anxiety healing will surprise you. Yoga teacher training courses teach you (ref) about the benefits at every level within your body and spirit.  Breathing and stretching support things like your adrenal glands to reduce stress or your throat chakra to release thought-causing tension.

So to combat anxiety, get on the mat and try these poses with controlled breathing to relax the mind and muscles. Let yoga help reduce built-up stress that might be creating chronic anxiety while lowering your blood pressure and heart rate.

Learn to Breath

Breathing in yoga is just as important as the physical poses themselves. This is especially the case with anxiety which affects your breathing. This proves the breathing and anxiety connection is powerful. To combat anxiety, try alternate nostril breathing while sitting in the lotus pose.

Nadi Shodhaa (nostril breathing) controls your breath and sends blood to the brain that is rich in oxygen.

Steps for the Breathing

  • Start with your left hand on your lap and turn it upward to the sky while you take the right hand and put your index and middle finger in between your eyes.
  • Your thumb is going to close your right nostril while you hold your left nostril with your ring finger.
  • Inhale deeply through both nostrils and then exhale.
  • Take your thumb to the right nostril and hold it as you breathe in through your left nostril for a count of 2.
  • Hold both nostrils closed for a count of 6.
  • Take your thumb off the right nostril only and count to 4.
  • Now inhale through the right nostril for 2, hold for 6 and exhale through the left nostril for 4.
  • Repeat the process for up to 2 minutes. You’ll be surprised at how relaxed you become.

Padmasana (Lotus Pose)

The lotus pose is a hip opener which is where we tend to repress our emotions.

Steps for Lotus Pose

Sit in lotus or any seated cross-legged pose that feels comfortable and promotes a tall spine. Ground yourself by sitting up against a wall with pillows supporting you under your knees. This allows the body to relax fully and release some anxiety.

Viparita Karani (Legs up the Wall Pose)

This pose requires open wall space and a rolled-up towel or bolster. For further relaxation, put your eye pillow or scented hand towel over your eyes.

Steps for Legs up the Wall Pose

  • To start the pose, you’ll sit sideways to the wall while your knees and hip touch the wall.
  • Swing your legs up onto the wall, so they’re straight, with your upper body flat on the ground. The shape mimics a “pike” position.
  • Put the bolster or towel under your hips.
  • Your toes should be facing the ceiling, and your arms spread out beside you.
  • You can help your anxiety levels by facing your palms down toward the floor.
  • If you want to feel safe in this 5-minute pose, put a blanket over yourself.

Balasana (Child’s Pose)

The child’s Pose is a very calming pose that has instant soothing effects on the brain. When you fold the body inward with eyes looking back, it sends a signal to the brain that you’re safe and supported. It quickly puts a stop to the overwhelming thoughts your mind conjures up, relieving stress.

Steps for Child’s Pose

  • Sit on your heels while bending forward with your arms stretched out.
  • Bring your belly to your knees and head to the mat.
  • Breathe in and relax your body. You should notice a gentle stretch in your back.

Can ASMR Yoga Poses Help Reduce Anxiety?

Many people find that practicing ASMR yoga benefits for relaxation can help reduce anxiety. The combination of gentle yoga poses and ASMR triggers, such as whispering or soft sounds, can create a calming and soothing environment, promoting a sense of inner peace and tranquility.

Makarasana (Crocodile Pose)

The crocodile pose is extremely relaxing because it allows you to breathe in deeply.

Steps for Crocodile Pose

  • Lie facedown on the mat.
  • Open your legs wider than hip distance.
  • Your toes should go outward while your heels point inward.
  • Bring your arms in front of you. Take the left hand and wrap it around your right elbow. Take the right hand and wrap it around your left elbow.
  • Draw elbows towards you, so the shoulder and upper back come off the floor ever so slightly.
  • Rest your head on your forearms.


These poses will instantly reduce stress and also prevent accumulated anxiety which can begin to take a toll on your health. When you keep your mind and body healthy through a daily practice of anxiety-fighting poses, you will notice a difference in your ability to handle stress.

Where you may have reacted negatively to situations before, you will learn to breathe through them and handle them more effectively.

Make yoga a part of your daily routine and experience life without constant anxiety.