9 INSTANTLY CALMING YOGA POSES FOR ANXIETY. HERE WHEN YOU NEED THEM.
Anxiety can feel overwhelming, but yoga offers a natural way to find calm and restore balance. With its emphasis on breath and mindful movement, yoga helps activate the parasympathetic nervous system, which can reduce the body’s stress response.
Here are nine yoga poses that can help calm anxiety and bring peace of mind. None of these are quick fixes to long term anxiety, but they can help to bring a sense a calm in the moment.
If you want to understand the link between yoga and anxiety in more detail, you can find my blog post here which goes into the science a bit more.
1/ Child’s Pose (Balasana)
Why it helps: This pose soothes the nervous system, inviting a sense of safety and comfort. I always find a feeling of calmness when I shine my heart to the floor.
How to do it:
- Kneel on the floor, bringing your big toes to touch and separate your knees wide.
- Fold forward, extending your arms in front for a more active stretch or alongside your body to make it a more relaxed pose.
- Rest your forehead on the mat and take slow, deep breaths. Stay here for at least one minute.
Game Change Yoga Tip: Place a blanket on the mat for an extra layer of cosy. Or, if you have a yoga bolster (or pillow) you can place it between your legs and under your chest for extra support.
2/ Legs-Up-The-Wall Pose (Viparita Karani)
Why it helps: Elevating your legs calms the mind, reduces tension, and promotes blood flow. I love this pose because you get the support from the wall and it creates a feeling of just “being.”
How to do it:
- Sit sideways against a wall, then lie down and carefully swing your legs up, resting them vertically along the wall.
- Adjust your hips as needed for comfort.
- Close your eyes and breathe deeply, staying here for five to ten minutes.
Game Changer Yoga Tip: Place a folded blanket or cushion under your hips for gentle elevation.
3/ Cat-Cow Stretch (Marjaryasana-Bitilasana)
Why it helps: Sometimes when we are anxious, the best thing to do is to introduce a little movement. I love this sequence when I find being still too difficult. This gentle flow links breath with movement, releasing tension and encouraging presence.
How to do it:
- Start on all fours with wrists under shoulders and knees under hips.
- Inhale, dropping your belly and lifting your head and tailbone for Cow.
- Exhale, rounding your spine and tucking your chin to your chest for Cat.
- Continue for as many slow cycles as you need.
Game Changer Yoga Tip: It can feel really nice to add side to side movement in your hips or to gently shake your head left to right whilst you do this. Go with whatever movement feels right for you.
4/ Seated Forward Fold (Paschimottanasana)
Why it helps: This forward fold calms the mind and stretches the entire back of the body, promoting relaxation. I often find that my neck and upper back, or even the area around the back of my ribs, is super tight when I’m anxious. This pose really helps with that.
How to do it:
- Sit with legs extended in front of you.
- Inhale, lengthen your spine, and exhale as you fold forward.
- Let your hands rest where they naturally fall and breathe deeply for one to two minutes.
Game Change Yoga Tip: Bend your knees as much as you need if your hamstrings feel tight. I sometimes like to put my hands in prayer behind my head to stretch my neck out and take this as a relaxed pose with knees fully bent.
5/ Reclined Bound Angle Pose (Supta Baddha Konasana)
Why it helps: This restorative pose allows a sense of grounding whilst also opening the front body to allow deep breathing.
How to do it:
- Lie on your back and bring the soles of your feet together, letting your knees fall open.
- Place pillows or blocks under your knees for support.
- Close your eyes, rest your hands on your belly or by your sides, and take slow, calming breaths.
Game Change Yoga Tip: To make this a more relaxing pose, consider placing a yoga bolster or pillow length ways under your back, supporting the back body and the head. You can also place yoga blocks (or something softer like cushions) under your knees.
6/ Rabbit Pose (Sasangasana)
Why it helps: This pose helps relieve tension in the neck, shoulders, and upper back while calming the mind.
How to do it:
- Start by sitting on your heels.
- Tuck your chin to your chest and lower your forehead to the mat and reach your hands to grab your heels.
- Inhale, then lift your hips toward the ceiling, rounding your back and keeping the top of your head on the mat.
- Hold for 5-10 breaths, then release gently.
Game Changer Yoga Tip: Be careful not to put too much pressure on your head and neck. It should feel light on the mat. Pulling on the heels can help.
7/ Pacing on the mat
Why it helps: Gentle, mindful walking helps release tension in the body and focuses the mind on the present moment. This is my go to when I’m feeling like I need a little gentle movement.
How to do it:
- Stand at one end of your mat. Feel your feet grounded onto the floor. Place each toe down one by one and spread your weight evenly on the ground.
- Walk slowly and deliberately to the other end, then turn and walk back. Take each step very slowly, feeling the heel touch the ground and each toe too.
- Focus on each step and how your feet connect with the floor.
Game Change Yoga Tip: Synchronize your breath with each step for added mindfulness.
8/ Fish Pose (Matsyasana)
Why it helps: Fish pose opens the chest and throat, which can help release tension held in the upper body, especially around the neck and shoulders.
How to do it:
- Lie on your back with your legs extended and arms at your sides.
- Lift your chest and arch your back, placing the top of your head lightly on the floor.
- Keep your legs straight and engage your core.
- Hold for 20-30 seconds, breathing deeply.
Game Changer Yoga Tip: You can make this a supportive pose using a yoga bolster or pillow. Place this length ways under your back and shoulders, allowing your head to relax back onto the mat.
9/ Savasana (Corpse Pose)
Why it helps: The ultimate relaxation pose, Savasana allows the mind and body to fully rest and integrate calm. Savasana enables the yogi to totally surrender.
How to do it:
- Lie flat on your back with arms relaxed by your sides, palms facing up.
- Let your feet fall naturally open.
- Close your eyes and focus on slow, natural breaths for five to ten minutes. Longer if you can.
Game Change Yoga Tip: To make this a more relaxing pose, consider using a blanket. Stay warm with socks and a sweater. And, you can also use eye pillows or an eye mask for sensory depravation. I like to introduce some calming music too.
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