Yoga Poses for Stress and Anxiety Relief: A Comparison
Yoga is an excellent way to help manage and reduce stress and anxiety. The controlled breathing, meditation, and gentle physical postures have proven mental and physical benefits. When practiced regularly, yoga can lower stress hormone levels, improve mood, and bring a sense of calm and relaxation.
There are many great yoga poses and sequences that are specifically aimed at alleviating stress, easing anxiety, and calming the mind and body. Here is an overview and comparison of some of the top yoga postures for relieving stress and anxiety:
Seated/Reclined Poses
Seated and reclined yoga poses are gentler and ideal for beginners. Holding these poses helps relax the muscles, slow down breathing, and promote a sense of tranquility.
Legs Up the Wall
One of the most calming inversion poses. Lie on your back with your legs up against a wall in a 90 degree angle. Place arms by your side, palms facing up. Close your eyes and breathe deeply for 5-10 minutes. Helps relieve anxiety and fatigue.
Read more about Legs Up the Wall pose
Reclined Bound Angle
Also called Reclined Cobbler’s pose. Sit near a wall, lay back with legs in a diamond shape, feet together and knees apart. Arms by side with palms up. Opens hips, calms mind.
Seated Forward Bend
Sit with legs extended. Inhale, reach arms up, then exhale and hinge forward at the hips to fold over legs. Hold toes or ankles and breathe deeply. Stretches and soothes the nervous system.
Seated Forward Bend Instructions
Savasana (Corpse Pose)
The classic restorative pose. Lie flat on back with arms at sides, palms up, eyes closed. Focus on breathing for 5-10 minutes. Invokes total mind-body relaxation.
Standing Poses
Standing poses build strength, stamina, and balance. Practicing them with intention and awareness can energize the body and clarify the mind.
Tree Pose
Balance on one leg, foot pressed to inner thigh or calf of standing leg. Hands in prayer position. Improves focus, balance, and concentration.
Warrior II
Stand with legs wide, front knee bent 90 degrees, back leg straight. Stretch arms out to sides. Opens hips and creates mental focus.
Mountain Pose
Stand tall with big toes touching, heels slightly apart. Lift chest and relax shoulders. Improves posture, balance, and self-awareness.
Standing Forward Bend
From Mountain Pose, hinge at hips, extending torso over legs. Grab elbows, ankles, or allow arms to dangle. Calms the brain and relieves stress.
How to do Standing Forward Bend
Sequences for Anxiety Relief
Stringing certain postures together in a flowing sequence can help build heat in the body, focus the mind, and melt away stress and anxiety. Here are two examples:
Morning Anxiety Relief Sequence:
Mountain Pose (30 seconds)
Standing Forward Bend (1 minute)
Half Forward Bend (30 seconds)
Mountain Pose (30 seconds)
Warrior II (right side, 1 minute)
Warrior II (left side, 1 minute)
Tree Pose (right side, 1 minute)
Tree Pose (left side, 1 minute)
Standing Forward Fold (1 minute)
Mountain Pose (30 seconds)
Evening Anxiety Relief Sequence:
Child’s Pose (1 minute)
Cat/CowPose (5 rounds)
Downward Facing Dog (1 minute)
Forward Fold (1 minute)
Low Lunge (right side, 1 minute)
Low Lunge (left side, 1 minute)
Legs up the Wall (5 minutes)
Reclined Bound Angle (2 minutes)
Savasana (5-10 minutes)
Breathing Exercises
In yoga, the breath is just as important as the poses. Conscious breathing helps manage stress and cultivate mindfulness.
4-7-8 breathing:
Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat 3-5 times. Slows racing thoughts.
Alternate Nostril Breathing:
Close one nostril, inhale through the open nostril. Close that nostril, release the other, exhale through open nostril. Inhale/switch nostrils. Exhale/switch nostrils. Repeat. Calms the nervous system.
How to do Alternate Nostril Breathing
Ocean Breath:
Inhale and exhale deeply making a “wave” sound. Imagining the ocean waves enhances relaxation.
Yoga Poses to Avoid for Anxiety
While yoga can help anxiety, certain poses may exacerbate symptoms for some people. Poses to avoid or modify if you have anxiety include:
Inversions like Headstand - Can increase heart rate and blood pressure
Backbends like Upward Facing Dog, Camel - Can produce stimulating effects
Fast-paced flows - Can heighten anxiety, do slower flows
Holding your breath - Remember to breathe smoothly and continuously
Additional Yoga Poses for Stress and Anxiety Relief
In addition to the poses compared above, there are many other excellent yoga postures and breathing techniques that can help relieve stress and ease anxiety symptoms. Here is an expanded overview:
Restorative Poses
Restorative poses involve minimal effort while supporting the body with props like blankets, bolsters, and blocks. This allows you to completely relax and release muscle tension. Some restorative poses that are beneficial for anxiety include:
Supported Child’s Pose (Balasana): Kneel on the floor and sit back on your heels. Lay your torso down between your thighs. Place a bolster or pillow lengthwise under your torso and head for support. Allow your arms to relax by your sides. Breathe deeply for 3-5 minutes.
Supported Bound Angle (Supta Baddha Konasana): Sit against a wall with the soles of your feet together and knees open to the side in a diamond shape. Place support cushions or pillows under your knees. Optionally, place another bolster or pillow under your head. Relax your torso and arms. Focus on deep breaths for 5 minutes.
Legs on a Chair: Sit sideways in front of a chair. Extend your legs to rest on the seat of the chair. Your torso and head remain upright. Place your hands in your lap or on the floor beside you. Close your eyes and hold this pose for up to 10 minutes.
Inclined Plane: Stack 3-4 blankets or bolsters at the top of your yoga mat into a pile. Lay on your back with your torso and head supported on the stack, knees bent, and feet on the floor. Completely relax your body. Hold for 5-10 minutes.
Seated Twists
Gently twisting the spine while seated can stimulate the vagus nerve, slow down your heart rate, and induce calm.
Seated Spinal Twist: Sit with both legs extended in front of you. Bend your right knee, placing your foot on the outside of the left thigh. Place your left hand behind you and gently twist your torso to the right, bringing your right arm across your left thigh. Hold for 30 seconds and switch sides. Repeat 2-3 times per side.
Lord of the Fishes: Sit with legs extended. Bend your right knee, crossing your right foot over to the outside of the left thigh. Place your right hand behind you and your left elbow on the outside of the right thigh. Gently twist to the right. Hold for 30 seconds and repeat on the opposite side.
Revolved Abdomen Pose: Sit in a simple cross-legged position. Place your left hand on your right knee and your right hand behind you. Twist your torso to the right. Look back over your right shoulder. Hold for 30 seconds and switch sides. Repeat 2-3 times per side.
Hip Openers
Opening and stretching the hips relieves tension and fosters emotional calm.
Reclined Pigeon: Lie on your back and bring your right ankle to rest on top of your left thigh, knee pointed out to the side. Clasp your hands behind your left thigh. Gently pull your left leg toward your chest until you feel a stretch in your right hip. Hold for 30 seconds, then repeat on the other side.
Seated Wide-Legged Straddle Split: Sit with both legs extended out to the side as wide as is comfortable. Keeping your back straight, walk your hands forward and lower your torso toward the floor. Hold for 30 seconds.
Frog Pose: From all fours, widen your knees and bring your hips back to your heels. Lower your chest to the floor and extend arms forward to hold this stretch for 30 seconds.
Chanting
Chanting “Om” helps steady the breathing and clear the mind of anxious thoughts.
Sit comfortably with eyes closed. Take a deep breath in and as you exhale, chant “Om” aloud or silently. Draw out the “O” and let the “m” vibrate through your lips. Repeat several times.
Yoga Nidra
Yoga Nidra is a form of guided meditation done lying down. A teacher verbally leads you through mindfulness and visualization exercises that induce complete physical, mental, and emotional relaxation. Regular practice reduces anxiety and depression.
Follow a guided Yoga Nidra video or audio recording, lying comfortably with eyes closed. Sessions range from 10-30 minutes. Allow the instructions to fully relax your body and quiet your mind.
Other Poses for Anxiety Relief
Some other beneficial yoga poses for relieving anxiety include:
Bridge Pose - Strengthens nervous system, uplifts mood
Bow Pose - Stimulates adrenals, builds resilience
Fish Pose - Calms emotions, aids depression
Eagle Pose - Improves focus, concentration
Corpse Pose - Total mind and body relaxation
Yoga Sequence to Prevent Anxiety
Here is a 20 minute yoga sequence to do regularly to help prevent anxiety from building up:
Cat/Cow - 5 rounds
Downward-Facing Dog - Hold 5 deep breaths
Ragdoll - Hold 10 seconds
Standing Forward Bend - Hold 10 seconds
Mountain Pose - 5 deep breaths
Warrior II - Hold 5 breaths each side
Extended Side Angle - 5 breaths each side
Wide-legged forward bend - 5 breaths
Spinal Twist - 5 breaths each side
Legs Up Wall - Hold 2 minutes
Savasana - Rest pose 5 minutes
Aim to practice this sequence 2-3 times per week to maintain a sense of calm and inner peace.
Frequently Asked Questions
What poses are best for beginners with anxiety?
Seated and reclining poses like Child’s Pose, Legs Up the Wall, and Savasana are great starter poses for yoga beginners with anxiety. They provide relaxation benefits without complexity.
How often should you do yoga for anxiety?
Aim for 30-60 minutes of yoga practice 2-3 times per week for anxiety relief effects. Even a 15 minute sequence can calm the mind and body. Daily practice provides maximum benefits.
What time of day is best to do yoga for anxiety?
It depends on your needs. Morning yoga can energize and provide a sense of calm to start the day. Evening yoga helps unwind and promotes restful sleep. Listen to your body.
Can yoga completely cure anxiety?
While yoga provides many anxiety relief benefits, it should not replace any medical treatment. Yoga complements other therapies like counseling, medication, etc. to manage anxiety symptoms.
How long does it take to see the anxiety-reducing benefits of yoga?
Improvements can come quickly, but consistency over time provides the best results. After 2-4 weeks of regular practice, most people notice less anxiety, better sleep, and an improved ability to cope with stress.
In Summary
Yoga incorporates physical movement, breathing exercises, and meditation to balance the nervous system and manage anxiety.
Poses like Child’s Pose, Forward Folds, and Inversions have calming, restorative benefits.
Sequences with standing poses and hip openers build mental focus and resilience.
Breathing techniques like Ocean Breath, Alternate Nostril, and Chanting “Om” reduce stress.
Restorative poses, Yoga Nidra, and Savasana provide total mind and body relaxation.
A consistent yoga practice helps relieve anxiety symptoms and establish emotional wellbeing.
Incorporating yoga into your daily routine can provide lasting relief from stress and anxiety. Pay attention to your body, practice self-compassion, and feel the tranquil benefits of a yoga practice focused on anxiety management.
Yoga is a proven way to help manage and relieve both acute and chronic stress and anxiety. A regular practice incorporating calming, restorative poses along with purposeful breathing can lower stress hormones, improve resilience, and induce relaxation. Poses like Child’s Pose, Legs Up the Wall, Standing Forward Fold, and Savasana provide tranquil benefits for anxiety relief. Build a sustainable yoga routine and always listen to your body to avoid poses that cause unease. The combination of movement, breathwork, and mindfulness makes yoga an excellent addition to any stress or anxiety management plan.
