10 Effective Yoga Poses for Stress and Anxiety Relief

10 Effective Yoga Poses for Stress and Anxiety Relief

Spread the love:

Whether they start the school year, surviving the holidays, parenting during a world crisis, or just the growing pains of life stress and anxiety often find ways to occupy our headspace and enter our homes, classrooms, and communities. When built up, it can manifest in the form of body tension and aches, reduced productivity, communication issues, and negatively impact health.

It’s long proven that yoga is an effective way to reduce stress and welcome calm, but did you know you don’t have to be a guru or advanced practitioner to receive the relaxation and health benefits of yoga? Yoga can be practiced by anyone — including your little ones!



To help make stress relief more accessible to you, your family, and/or your students, here are easy and effective yoga poses for stress and anxiety that you can start benefiting from immediately.

We have already discussed how yoga can be extremely beneficial in relieving everyday stress and anxiety. In this article, we will explore ten yoga poses for stress and anxiety that will work at achieving this end.

(Also Read: How to Manage Stress? – Six Mindful Tips)



10 Effective Yoga Poses for Stress and Anxiety Relief



I.      Yoga Poses for Stress and Anxiety #1: Cat Pose (Bidalasana)

This is a great pose to include at the start of the practice, as it is especially low impact and gentle. Moreover, it is great for relieving stress and anxiety as you gently curve your spine and hang your head in tranquillity.



Yoga Poses for Stress Management Steps: How to carry out this pose?

  1. To begin this pose, move so that you are resting on your hands and knees. Check your posture, your hands should be directly under your shoulders, fingers splayed wide, and your knees should be hip-width apart. This is known as a tabletop pose, which will act as a starting foundation position for many poses. Move around and get comfortable, play around with this movement. Rock side to side, stretch your limbs and take big deep breathes. Once you are comfortable and relaxed, you should move into the pose. 
  2. Inhale and exhale deeply and completely, through the nose. As you exhale, gentle round the spine and pull your abdominal muscles in towards the spine.
  3. You should tuck your tailbone in as well as slightly tighten the muscles of your bum. 
  4. Push firmly down onto your mat with the palms of your hand as you increase the curve of the spine.
  5. Your head should move downwards until it hangs limply down between your arms, and you should bring your gaze to the floor.
  6. The spine by now should be completely curved and resembling an arch or stretching cat.
  7. Exhale and return to tabletop position. Repeat 10-15 times or as many as needed/wanted.


Stress Relieving Yoga Poses Benefits:

Cat pose is also extremely beneficial to the flexibility of the spine, strengthening of the wrists and shoulders as well as toning or strengthening the abdominal muscles.

Posture check: At the start-

  1. Hands directly under the shoulders.
  2. Fingers spayed wide.
  3. Knees under the hips.
  4. At the end or climax of the pose.
  5. Spine delicately curved resembles a bridge.
  6. Head hanging limb and low between the arms.
  7. Eyes should be gazing at the floor.
  8. Palms pushing into the mat.
  9. Abdominal muscles are drawn inwards towards the spine.

Follow-up pose: Cow pose.



II.   Yoga Poses for Stress and Anxiety #2: Cow Pose (Bitilasana)

This pose is a great follow-up for the cat pose as they complement each other very well, and offer a nice starting sequence for your yoga session. Moreover, this combination of cat-cow sequences can be extremely calming and relaxing with its gentle movements accompanied by equally gentle breathing.



Yoga Poses for Stress Management Steps: How to carry out this pose?

  1. Similar to the cat pose, you should begin this pose in a tabletop position. This means you should be on your knees and hands, with your palms directly under your shoulders and your knees under your hips.
  2. Once you have come to this tabletop position, you can move into the cow pose.
  3. Exhale and inhale, and on the inhale arch the spine gently and slowly, matching the breath to the movement of the spine.
  4. As you arch your spine, you should press your palms into the mat, sink your belly towards the ground and raise your head upwards. Your gaze should be straightforward, and your chest should be facing outwards.
  5. Exhale and return to the tabletop. Repeat this movement 10-15 times, or as many as needed/wanted.


Stress Relieving Yoga Poses Benefits:

Cow pose offers a gentle stretch to the neck and torso, as well as flexing and massaging the spine.

Posture check: At the end of the pose-

  1. The spin he tailbone should be raised to the ceiling.
  2. The hands should be spread wide and pushed into the mat.
  3. The chest should be facing forward.
  4. The head should be facing forward as well as the gaze.
  5. The knees should remain below the hips.


Best time to do this pose:

At the beginning of a session, it is a nice gentle way to stretch and warm the body.

Additional benefits:

This pose is great to pair up with a cat. This pairing is known as the cat-cow sequence’s should be dipped, gentle curving downwards.



III. Yoga Poses for Stress and Anxiety #3: Childs Pose (Balasana)

The child’s pose is a yoga rest position that is optimal for the abating of stress relief and anxiety with its emphasis on breath and stillness.



Yoga Poses for Stress Management Steps: How to carry out this pose?

  1. Begin by kneeling on the floor. The feet should be touching each other the legs slightly apart, and your butt should be released towards the heels.
  2. Bend the torso forward so that it is touching the tops of the thighs.
  3. Rest the forward on the floor.
  4. Finally, move your arms so that they are resting comfortably ahead of your head on the mat or floor.  Alternatively, you could choose to rest them backward, facing back towards the end of the mat.
  5. While in the child’s pose, you need to take deep inhales and exhales.
  6. Stay in this position until you feel ready to move into the next asana. Though you should try to carry out at least 3-5 breath cycles.


Stress Relieving Yoga Poses Benefits:

This pose stretches the muscles of the legs and back as well as the upper torso.

Posture check: At the end of the pose-

  1. The chest and torso should be resting comfortably on the top of the thighs.
  2. The head should be resting, with the forehead touching the mat.
  3. The arms should be either positioned over the head or facing down towards the end of the mat.
  4. The shoulders and neck should be relaxed and not stiff or tight.
  5. Don’t force this pose. If you can’t comfortable rest your head on the floor use a pillow or block.


Best time to do this pose:

Move into a child pose any time during a yoga session when you feel tired or need a brief respite.

Follow up pose:

Any Great to come into after a strenuous sequence as well as before moving into a difficult, high-impact sequence.



IV.   Yoga Poses for Stress and Anxiety #4: Tree pose (Vrksasana)

Rather than worry and stress, this pose makes you focus entirely on the art of balancing.



Yoga Poses for Stress Management Steps: How to carry out this pose?

  1. Move into mountain pose.
  2. Inhale and slowly lift the left foot from the mat.
  3. Continue to bring the leg up, catch the knee with the hands.
  4. Inhale and exhale. Find your balance by focusing on one point on the horizon. If you wish you can remain here, but if you feel confident you can intensify things a bit.
  5. Bring the sole of the left foot to rest on the inner part of the right thigh. Find your balance. Lift your sternum, straighten the spine and make sure the shoulders are away from the ears.
  6. Press into the thigh and floor to keep balanced and for equal weight distribution.
  7. Bring the hands together to either rest at the heart or have them raised above the head.
  8. Stay for at least 6-8 breathe cycles. Release by bringing the leg and arms down.
  9. Repeat on the other side.


Posture check:

  1. The spine should be straight.
  2. Gaze forward.
  3. Neck and jaw relaxed.
  4. Shoulders away from ears.
  5. One leg straight with the sole pressed into the mat.
  6. Another leg bent with the sole pressed into the opposing thigh.
  7. Sternum raised.
  8. Hands either by sides, clasped at heart, or up above the head.

Follow up pose:

Any standing pose will be a great follow-up to the tree pose.



V.      Yoga Poses for Stress and Anxiety #5: Extended Puppy Pose (Uttana Shishosana)

This is another gentle, relaxing pose that works to calm and ease the mind as well as the body.



Yoga Poses for Stress Management Steps: How to carry out this pose?

  1. To begin this pose, you need to come to a tabletop position. The wrists should be in alignment with the shoulders and the knees directly under the hips.
  2. Inhale and on the exhale slowly move the hands out towards the front on the mat. As the hands slide forward, the chest should be gently sinking towards the ground.
  3. The knees should stay in alignment, directly under the hips, and the arms should remain shoulder length apart.
  4. As you sink lower, gently place your forehead on the floor.
  5. Firmly press the palms into the ground, and as you do this gently lift your elbows and forearms off from the ground.   Keep your shoulders relaxed and away from your ears.
  6. Elevate your hips and tailbone upwards towards the ceiling.
  7. Breathe deeply and gently stretch and lengthen the spine.
  8. Remain in this pose as long as you wish. Once you feel ready to leave this position, lift the forehead from the ground and move back into the tabletop pose.


Stress Relieving Yoga Poses Benefits:

As well as being a great stress reliever, the puppy pose is also immensely beneficial for the stretching of the spine, shoulders, and arms.

Discomfort warning: 

If it is extremely uncomfortable to rest your forehead on the floor, then you can use a pillow or rolled-up towel, which you can rest upon instead.

Posture check: At the start of the pose-

  1. The hips should be stacked on top of the knees.
  2. The palms should be pressed into the mat. Weight should be evenly distributed as not to put undue stress on one of your wrists.
  3. The top of the feet should be resting on the mat.
  4. The shoulders should be in alignment with the wrists.
  5. The spine should be relaxed, displaying its natural curve.


At the end of the pose:

  1. The hips should remain stacked over the knees and the tops of the feet should remain resting on the mat.
  2. The hips and tailbone rose towards the ceiling. It should look as if you are pushing your bum upwards.
  3. The arms should remain shoulder length apart, the forearms should gently rest on the mat and the palms should also be pressed into the ground.
  4. The forehead should be lightly resting on the mat.
  5. The shoulders should be relaxed and away from the ears.

Best time for this pose:

This pose is perfect for a gentle bedtime sequence as you release the stresses of your day. Moreover, as it is a partial rest pose you should use it during a sequence if you need to catch your breath.

Follow up pose:

A great pose to follow the extended puppy pose is a downward-facing dog.



VI.   Yoga Poses for Stress and Anxiety #6: Eagle Pose (Garudasana)

Because this pose requires immense levels of concentration, it diminishes stress and anxiety as you are forced to focus on the pose completely rather than the worrisome thoughts of the day.

This is quite a difficult pose to master as it does entail balancing and using the strength of your body to hold this precarious pose.  So if you are a beginner, you may find this pose to be a bit tough and involve a lot of falling over.



Yoga Poses for Stress Management Steps: How to carry out this pose?

  1. For this pose, you should begin in the mountain pose. This position needs you to be standing up tall with the feet pressed together and the arms hanging down.
  2. Breathe in and as you do, slowly raise the arms upwards until they are out in front. Think zombie’s arms. Next, gently wrap the arms around each other so that the palms come to be pressing together, facing upwards, and the right elbow needs to rest in the left arm crease. If you can’t get your palms to meet, then it is fine. Simply get them into a position that feels comfortable.
  3. On an inhale, slowly lift your left leg and wrap it around your right leg. The left foot should hook around the back of the right leg.
  4. Keep the hip and shoulders squared and facing forward, the shoulders down and away from the ears and the sternum raised. Do not let them tilt, hunch to one side or hunch your back forward.
  5. Remain in this position for a series of breath cycles. To keep balanced, you should focus the gaze on one particular place or area.
  6. Gently unravel your body, so you are back in mountain pose.
  7. Repeat on the other side—lifting the right leg and wrapping around the left.


Stress Relieving Yoga Poses Benefits:

As well as aiding in the prevention of stress thoughts, the eagle pose is also extremely beneficial to the wrists, legs, and hips, strengthening and stretching each.

Posture check: At the start of the pose-

  1. Standing erect.
  2. Feet pressed together.
  3. Hands at sides.
  4. Head faced forward.

At the end of the pose:

  1. Shoulders down and away from the shoulders.
  2. Arms pressed together.  One wrapped over the other with the palms pressed together.
  3. Leg wrapped around the other, foot hooked behind the other.
  4. Weight evenly distributed over standing foot.
  5. Back straight and long.


Best time for this pose:

During a high-impact yoga sequence that is focusing on strength and balance.

Follow-up pose: Follow this pose with a mountain pose.



VII. Yoga Poses for Stress and Anxiety #7: Corpse pose (Shavasana)

Nothing says peace and chill than lying on the ground like the dead. This resting yoga pose is often used to conclude a yoga session for a period of silence and reflection.



Yoga Poses for Stress Management Steps: How to carry out this pose?

  1. Get situated on your mat by lying comfortably on your back.
  2. Rest your arms gently by your side, palms facing upwards.
  3. The legs should be long and relaxed, either splayed wide or close together. There should be no tension or stress in any part of your body.
  4. Roll your head and neck, stretch the arms and legs, feel all the stresses of the day melt away as well as any pains and aches.
  5. Inhale and exhale deeply and fully.
  6. Stay in this pose for as long as it is desired.

Discomfort warning: If you feel any tension or discomfort in the neck area, place a rolled-up towel or pillow under the neck or head. You need to be in a state of comfort for this pose, so make sure that you are comfortable.

Best time for this pose:  This is traditionally used to conclude a yoga sequence, so it is best to place it at the end of your yoga session.



VIII.        Yoga Poses for Stress and Anxiety #8: Lotus Pose (Padmasana)

The lotus is an asana that requires the yogi to sit in a cross-legged position in a meditative state. The practice of the lotus is great for reducing stress as well as reaching a general calmness of mind.



Yoga Poses for Stress Management Steps: How to carry out this pose?

  1. Sit on your mat. Do not sit in any forced pose or position; simply sit in a way that feels natural. Take some deep, calming breaths.
  2. Eventually, come to a cross-legged position.
  3. Once comfortable, lift one foot and position it on the opposite thigh. The sole should be facing upwards.
  4. Lift the other foot and place it on the opposing thigh, with its sole facing upwards.  
  5. The knees should be down, touching the floor if able while the hands rest on the knees, open with palms facing upwards. 
  6. Breathe deeply and calmly. Try to keep stressful thoughts to a minimum, and focus on the body and breath.


Stress Relieving Yoga Poses Benefits:

The lotus pose is extremely beneficial for the mind as it works at calming the brain, but it is also advantageous to the physical. This includes stretching the ankles and knees, contributes to a good posture, and can aid in easing menstrual discomfort.

Posture check: At the end of the pose-

  1. Feet placed on opposing thighs.
  2. Soles of feet facing upwards.
  3. Knees down, touching the floor if possible.
  4. Hands-on knees, palms facing upwards.
  5. Head facing forward with the eyes closed.
  6. Relaxed jaw and neck.
  7. Torso and spine are straight.


Discomfort Warning: Some may find this sitting position uncomfortable, especially when attempting to depress the knees, which quite defeats the purpose of peace and calm. If you find your knees unwilling to touch the mat, then you can place a folded blanket under each knee.

Best time for this pose:  This pose is great to do singular, apart from an entire yoga sequence. When you feel that you need to calm your mind, simply move into the lotus meditative asana.   When doing this pose, as you should do with all yoga asanas, pick a space that is quiet and away from the noise and chaos of daily life.

Follow-up pose: If you decide to include this in a sequence, you should follow it with a gentle resting pose, such as a downward-facing dog or a reclined twist.



IX.   Yoga Poses for Stress and Anxiety #9: Hero Pose (Virasana)

Acting as an alternative to the lotus pose, the hero pose is a resting asana that is splendid for the calming of the brain as well as the stretching of the limbs.



Yoga Poses for Stress Management Steps: How to carry out this pose?

  1. Kneel on the mat with your thighs vertical.
  2. Move so the inner knees are touching and the feet are slightly wider than the hips.
  3. The tops of the feet should be touching the mat, the soles facing upwards, and the big toes turned inwards.
  4. Stretch and straighten the torso and spine and lean forward. Move your legs slightly so your bottom can rest on the ground. The lower part of your legs should be resting beside your thighs.  Once positioned, straighten the back once again.
  5. Gently place the hands face down on top of the thighs.
  6. Remain in hero pose for as long as you wish. Work to calm your mind and relax the body.

Stress Relieving Yoga Poses Benefits:

As well as working at calming the mind, the hero pose is extremely effective at stretching the knees and thighs and for improving posture.



Posture check: At the end of the pose-

  1. The thighs are perpendicular.
  2. The ankles and shins resting next to the thighs and hips.
  3. The hands are placed down on the thighs.
  4. The head facing forward, neck and jaw relaxed.
  5. The sitting bones resting on the mat.
  6. The soles of the feet facing up.

Discomfort warning: If you find this pose uncomfortable, you can place a block or blanket underneath the sitting bones.

Best time for this pose:  Before you begin or during your sequence of sitting poses or before you begin standing poses.

Follow-up pose:  Recommended poses that work to follow the hero pose include the Seated staff pose, reclined twist, or bridge pose.



X.      Yoga Poses for Stress and Anxiety #10: Legs up the wall (Viparita Karani)

Who knew a wall could be so useful to the calming of the mind?  But that is simply deemed as fact through this restorative inverted pose, which makes use of a wall and your pliable body.



Yoga Poses for Stress Management Steps: How to carry out this pose?

  1. Position your mat so that it is next to a clear wall. Choose a wall that is free from adornments, such as pictures and mirrors.
  2. Arrange your body so that the left side is touching the wall.
  3. Turn and place your legs up against the wall.
  4. Your spine, neck, and head should be resting on the mat and your bottom should be resting up against the wall. Use your hands to shift into position.
  5. Moreover, your gaze should be skyward.
  6. Inhale and exhale calmly. Stay in this position as long as you wish. Once you are ready to leave it, simply gently move your legs down the wall using the right side.


Posture check: At the end of the pose-

  1. Legs straight up the wall. They should be straight and not bent.
  2. Spine, neck, and head gently resting on the mat.
  3. Arms resting gently beside you. Palms facing upwards.
  4. Bottom touching the wall.
  5. Toes facing towards your head.

Discomfort warning: If you find this pose uncomfortable, place a pillow or blanket under the lower back.

Best time for this pose:  Near the end of your yoga sequence, it is a great pose to calm the body and mind.

Follow-up pose: The corpse pose is a great pose to follow legs up the wall, signifying the end of your yoga session.



Conclusion:

Stress, anxiety, and tension may seem unavoidable at times. But with emotional regulation, mindful yoga poses, and calming breathing exercises, we can recognize and acknowledge these feelings head-on.

(Related: Warm-Up Yoga: Top 5 Warm-Up Yoga Poses for Winter)


Spread the love:

Leave a Comment

Your email address will not be published. Required fields are marked *