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8 Kick-Ass Yoga Poses To Alleviate Your Anxiety

By Ned Taylor

June 26, 2019

In the modern world, our lives are filled with hustle and bustle that have left many of us at the dismay of stress and anxiety.

The worry lines on the forehead are a clear manifestation of people’s continuous anxious state of mind. It’s continuous suffering for people who feel out of control and live lives under presumed fear or panic.

How to control anxiety?

Anxiety is a state of mind’ which over the time becomes a chronic disorder. However, before we dig into ways to control anxiety, let’s just get a brief understanding of anxiety and how it affects people.

What Is Anxiety?

To sum it up briefly, anxiety is a disorder, a chronic disorder that is known to set off feelings of fear, worry, anger, apprehension, and nervousness.

Once a person becomes the victim to anxiety, it controls his/her behavior and prolonged exposure to anxiety might even affect the person physically.

Anxiety is a feeling of being unsettled and while most of us fall victim to anxiety at some point of time, however, a chronic victim of anxiety may fall for serious repercussions in personal, professional and family lies.

How Yoga can help?

A person with anxiety losses controls over his mind, which leads to his fall as a victim to the disorder. Yoga is a powerful therapy that helps reclaim the mind control by deep meditation, extensive breathing and specific postures.

Yoga helps to reinstate control of our body and mind by letting us free from competing with anyone else. It liberates our bodies and our minds from worldly pressures; which often subdues our natural strengths.

By focusing on specific yoga postures, allaying the mind and focusing on breathing, you can calm your nerves and reinstate a state of mind that’s focused in the present; not stuck around in the past or worried about the future.

While you practice general yoga poses, your mind gets relieved of the stress and worries, while your body encounters a feeling of relaxation and calmness. Breathing and moving in certain flow help activate the parasympathetic nervous system which releases happy hormones (endorphins); thus relieving your mind and body of the unnecessary burden.

Yoga poses for anxiety

Below are some yoga poses that you can practice to help relieve your anxiety and mental stress:

And if you are looking for some more yoga poses and further guidance do check out our ultimate yoga assessment guide. As it comes with every thing, a yoga practitioner needs when practicing solo.

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    50+ Yoga Poses
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    The detailed set of steps to get into every pose.
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    Tips and modifications for beginners to provide extra help.
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    Assessment scale for every posture which enables the user to do a perfect workout every time.
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    10+ sequences to gains the benefits in every aspect of a daily routine.

You can check out our YOGA ASSESSMENT GUIDE™ by clicking here!

Best Yoga Poses For Anxiety.

01. Child Pose.

Benefits: Child's pose is the most common yoga pose. Mostly used while resting between the sequence. A great pose which helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso.



  • Start with a tabletop position with palms and knees on the mat.
  • Keep your knees right under your hip bone.
  • While maintaining the distance between the heels bring your toes closer.
  • Lean back and put your hips over your heels.
  • Rest your forehead on the mat and extend your arms in front.
  • Push your hips down towards your heels and lengthen your spine.
  • Extend your arms further to feel the stretch.
  • Hold the pose for 5 deep breaths (50 seconds).

Tips: Women who are pregnant and people with a recent knee injury should avoid this pose..

02. Cat-Cow Pose.

Benefits: Basic yoga pose which is usually practiced for warm-ups. Stimulate abdominal organs like adrenal glands and kidneys. Relieve back pain, improve posture by strengthening neck and back muscles. The breathing pattern also helps you to calm down and relieve you from stress and anxiety..


  • Start on your hands and knees with your hands under your shoulders and knees under your hips.
  • Inhale as you drop your belly and lift your chin and tailbone up.
  • Exhale and round the back, press the hips and head towards each other.
  • Keep your arms straight and tuck your chin to your chest.
  • Move with breath inhale to arch back, exhale to round back.
  • Repeat 5 - 10 times.

Tips: Keep your belly engage throughout the pose; make slow movement by deepening your breaths. Limit your movements in case of backaches.

03. Warrior III Pose.

Benefits: Great for increasing your balance and developing lower body strength. Enhance the range of motion and stability in your shoulders. Develop core endurance for sports such as swimming cycling etc. Awesome for teaching body awareness makes you more productive and enhances concentration.


  • Start with standing on both feet with one six inches ahead of other foot.
  • Bent forward from your hips and straight back.
  • Keep your chin away from the chest and raise your arms straight.
  • Lift the back leg off the ground, point your toes backward, and reach the body forward.
  • Strive to bring the body to be parallel to the ground by maintaining a straight line from your toes to your fingertips.
  • Engage your core and back to maintain the posture and square your hips and look forward.
  • Hold the pose for 5 deep breaths (50 seconds).
  • Repeat the pose on the other leg.

Tips: Try to square your hips by lowering the hip of the raised leg and press down harder through the planted foot to raise the hip of the planted leg to even out your hips. For the modification, place a hand on a yoga block under the shoulder to maintain the balance.

04. Tree Pose.

Benefits: A beginner level balancing pose, which prepares yourself for advance poses. But that's not it, not only this pose strengthens and fine-tunes legs, hips and core muscles, but it is also great for better concentration and revitalizing your mood. Tree pose also create muscle alertness for better movement and reduced risk of sports injuries.



  • Stand at the top of your mat and bend your one knee and bring it closer to your chest.
  • Balancing on yourself on a single foot, place the sole of your lifted leg on your inner thigh.
  • Keep the standing leg straight.
  • Even out the hips by pushing the standing hip in the direction of the lifted leg.
  • Stay standing tall as you reach your arms overhead and bring your palms together in prayer
  • Slowly lift arms overhead to add a shoulder stretch.
  • Hold the pose for 5 deep breaths (50 seconds).
  • Repeat the pose on the other leg.

Tips: Focus on a non-moving point in front of you to help with balance. If your balance is out, place the bottom of lifted foot anywhere along the inside of your standing leg.

05. Camel Pose.

Benefits: If done properly this pose stretches almost all of the muscles in the body. While strengthening the spine this pose also stimulate the abdominal organs which results in better digestion and metabolism. This pose also detoxifies the body, improve lung capacity and reduce abdominal fat.


  • Start from an upright kneeling position with your hands on your hips.
  • Spread your knees about hip-width apart.
  • Lift your chest up towards the ceiling, and start to push your thighs forward.
  • Tuck your chin to your chest.
  • Slowly lean back with your upper back, and place your hands to your heels one at a time.
  • If it doesn't bother your neck, relax your head back, stretching your throat.
  • Keep lifting your chest up, pushing your thighs forward and lengthening your tailbone downward.
  • Hold the pose for 5 deep breaths (50 Seconds).

Tips: For modification, instead of reaching back with both hands, do a half camel pose with one hand at a time. The arm that is not reaching back for the foot reaches up to the ceiling. In case of knee tension, cushion the knees with a blanket.

06. Standing Forward Bend Pose.

Benefits: Stretches spine and hamstring muscles which reduces the chances of injuries and maintain flexibility. Improvised body posture. Calms your mind and helps to relieve you from a stress headache and mild depression. Stimulate abdominal organs for better digestion.

Standing forward Fold


  • Start standing straight with feet shoulder distance apart and toes facing straight forward.
  • Bend forward at the hips, lengthening the front of your torso.
  • Bend your knees and push your chest towards your thighs.
  • Grab your toes or your ankles and pull yourself further towards your thighs.
  • Straighten your knees to deepen the stretch.
  • Engage quad muscles to maximize the stretch.
  • Hold the pose for 5 deep breaths (50 seconds).

Tips: Don't round your back by bringing your shoulders forward. If flexibility is an issue let your knees slightly bend and deepen the stretch with every exhale. For modification place a yoga block in front your feet and grab it while bending.

07. Legs Up The Wall Pose.

Benefits: A passive yet very efficient pose to relieve stress and relax your mind and body. Gently stretches your hamstring and lower back. Reduces edema in legs and feet and increases blood flow towards upper body and brain, which helps to calm down your nervous system and relieves lower back tension.

leg-upto-wall yoga pose


  • Start from facing a wall.
  • Lie on your back with your hips touching the edge of the wall.
  • Put your legs straight up the wall.
  • Keep your legs straight and rest your heels on the wall.
  • Your hips can either touch the wall or be a few inches away.
  • Relax your arms by your sides with your palms facing down.
  • Relax in the pose for at least 5 minutes.

Tips: If your hamstrings are tight, lie on your back with your hips a few inches away from the wall and your legs up the wall with both knees bent. Plant your feet on the wall. For tight hamstrings, add a yoga block or blanket under your hips to elevate them.

08. Bound Angle Pose.

Benefits: Basic hip opener pose with enormous other benefits. Stimulate internal organs which improve digestion and detox. Relives you from all day of muscle fatigue. Improve hip flexibility for more mobile hips and more fluid change of direction. Great meditation pose to flush out all day stress.

bound-angle pose


  • From a seated position, press the soles of the feet together and grip the outsides of the feet.
  • Drop the shoulders down and back and open your chest.
  • Pull heels in toward the groin.
  • Use lower body strength to press your knees toward the ground.
  • Close your eyes and focus on your breathing.
  • Hold the pose for 5 deep breaths (50 seconds).

Tips: For a more relaxed version to stretch the lower back, pull the body forward to lengthen the spine, and then fold your head towards the ground.

Thanks for staying till here!

for more exercises (other than yoga) that can boost you sex life life please check out this awesome article

By the way number of researches have confirmed that that yoga is one of the best and most sustainable form of activity to loose weight and here is why

Take good care of yourself,

and C.Ya

Ned Taylor

About the author

Hey there, my name is Ned and I am on a mission to provide you health and fitness advice that are rational (i.e. back by scientific evidence) and sustainable ( means practical enough to be incorporated in normal people's routines with busy lives).

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