Let yoga take away your anxiety woes | Yoga Poses for Anxiety

May 25, 2020


Feeling anxious and tensed is a normal emotion. One may experience feeling tensed and nervous before an exam, before a job interview, or just before an important event. However, when one experiences panic attacks, palpitation, excessive sweating, etc. while feeling anxious, it may then be a disorder. Anxiety disorder leads to interference with normal life which makes it difficult to carry out day-to-day activities with ease. Many people also tend to worry excessively without any reason and this is known as a generalized anxiety disorder. One should consult an expert when experiencing anxiety that causes physical symptoms like nausea, insomnia, palpitation, dry mouth, etc. Keeping such symptoms unchecked may make the routine life a little difficult and hence, an expert opinion is of utmost importance.


However, there are a few ways that can be done at home that help with anxiety. For example, eating certain foods like dark chocolate, chamomile, oranges, etc. helps reduce anxiety and depression. Another excellent way that can be done in the easy comfort of our homes is by practicing yoga. Practicing yoga for anxiety issues has helped a lot of people.  There are some special yoga asanas for anxiety that help ease its symptoms and calms down the entire mind and body.


It is important to remember that eating the right food, or practicing yoga is not the alternative to prescribed medicines and they do not cure the condition. However, such steps complement the treatment and help get better results. These steps also help in calming the usual anxiety and nervousness faced during routine affairs.


Here is a list of best yoga asanas (poses) to relieve anxiety:


Baddha konasana:

Also known as the butterfly pose or cobbler’s pose, baddha konasana is a seated pose in hatha yoga. It is known to relieve mild anxiety, depression, and fatigue. Besides this, the butterfly pose is also helpful in promoting the health of the abdominal organs, ovaries, kidneys, bladder, and prostate gland. It also eases menstrual cramps and related discomfort.



How to do the baddha konasana:

  • Sit straight on a comfortable surface with an erect spine.

  • Bend your knees and bring your feet together close to your pelvic region.

  • Hold your feet with your hands.

  • Place your elbows on your knees or on your thighs, whichever is comfortable.

  • Flap your thighs up and down like a butterfly.


Setu bandhasana:

This pose is also known as the Bridge Pose. Setu bandhasana helps calm the brain, reduces stress and anxiety, and improves digestion. This pose also opens up the lungs and lessens thyroid issues. This yoga posture also strengthens the back, neck, and spine.



How to do the setu bandhasana:

  • Lie straight on your back.

  • Fold your knees and keep your feet hip-distance apart.

  • Place your arms beside your body with the palms facing down.

  • Gently lift your back and chest.

  • Try to touch the chin with your chest without bringing the chin down.

  • Place your body weight on your shoulders, arms, and feet.



This yoga pose for anxiety is also known as the bow pose. It is a stress buster and helps reduce anxiety. It promotes kidney health, helps relieve constipation and menstrual discomfort.



How to do dhanurasana:

  • Lie on your stomach with your arms beside your body.

  • Keep your feet hip-width apart

  • Gently lift your legs and take your hand back.

  • Hold your ankles and lift your chest.

  • Pull your legs up and back.

  • Open up as much as you can.



This yoga posture for anxiety is also known as the fish pose. In ancient texts, this yoga posture has been called the “destroyer of all diseases”. Practicing this yoga pose helps relieve anxiety and fatigue. It also helps in the conditions of constipation and menstrual discomfort. It helps boost respiratory health.



How to do matsyasana:

  • Lie straight on your back with your knees folded and feet on the floor.

  • Lift your pelvis and place your hand with the palms down, under your buttocks.

  • Press your arms and elbows into the floor and lift your chest.

  • Form an arch with your back making sure the back of your head is touching the floor.

  • Do not place your body weight on your head. You may end up injuring your neck.



This yoga posture is known for its effectiveness in anxiety issues. It calms the mind and helps in increasing focus and concentration. It also increases flexibility and strengthens the back, chest, spine, and shoulders



How to do dandasana:

  • Sit straight with an erect spine.

  • Stretch your legs in front of you.

  • Do not bend your back and head.

  • Put your palms on the floor.

  • Bend your toes inwards towards yourself.

  • Hold this position for 30 seconds and then relax.




This yoga posture is also known as the cat pose. It is a well-known yoga pose for anxiety as it calms the mind and increases blood circulation. This pose can also be done very easily by beginners. This pose strengthens the back, aid digestion, and helps relieve mild backache.



How to do marjariasana:

  • Sit on your knees and gently stand on them.

  • Bend forward and place your palms on the floor.

  • Keep the hands on a straight line with the knees.

  • Keep the arms and thighs perpendicular to the floor.

  • Inhale deeply, lift your head and put stress on your spine in the downward direction.

  • Expand the abdomen and hold the position for a few seconds.

  • Contract the abdomen and bring down the head between the arms facing the thighs while exhaling.

  • Hold the position for a few seconds and then relax.



Sirsasana is nothing but our very own headstand.  Though one may require a certain level of experience in yoga or a little help from someone to perform this asana, this yoga posture has a long list of benefits. It is known to relieve stress and anxiety. It increases blood flow to the eyes, head, and the scalp. It strengthens the shoulders and arms, aids digestions, etc.



How to do Shirshasana:

  • Place a blanket or something similar to provide a cushion to your head and forearms.

  • Kneel on the floor and then interlock your fingers. Move your body forward and place the forearms on the floor.

  • Place the shoulders a little wider than your shoulder’s width.

  • Place the crown of your head in between your palms.

  • Gently press your head against your hands.

  • Raise off your buttocks and then straighten your knees and legs.

  • Walk a few steps towards your body and form an inverted V.

  • Lift both the feet together and fold your knees.

  • Straighten the legs perpendicular to the floor, pressing the heels towards the ceiling.



This pose is also known as the Corpse Pose. This yoga posture brings deep relaxation and hence eases anxiety and fatigue. It ensures rejuvenation and hence, is the best way to wrap up a yoga session.



How to do Shavasana:

  • Lie flat on your back without any support unless necessary.

  • Keep the legs apart and feet facing sideways.

  • Place the arms beside your body.

  • Close your eyes and take deep breaths.

Related Articles



3 Days Meet Sunrise of Your New Life on Mount Batur: Trekking and Yoga Retreat in Bali, Indonesia

  • Available all year round
  • Instruction Language : English
  • Vegetarian friendly

From $ 155 2 3

8 Days Stress-Free and Relaxing Yoga Holiday in Goa, India

  • Available all year round
  • Instruction Language : English
  • Vegetarian friendly

From $ 779 7 8

8 Days Bali Bliss Yoga Holiday for Women in Ubud, Bali, Indonesia

  • Available at multiple dates
  • Instruction Language : English
  • Vegetarian friendly

From $ 1378 7 8

22 Days Pre-Vipassana Yoga Course in Koh Phangan, Thailand

  • Available all year round
  • Instruction Language : English
  • Vegetarian friendly

From $ 947 21 22


  • Available at multiple dates
  • Instruction Language : English
  • Vegetarian friendly

From $ 899 25 26

27 Day 200 Hour Yoga Teacher Training in Rishikesh

  • Available at multiple dates
  • Instruction Language : English
  • Vegetarian friendly

From $ 1199 27 28

25 Day 200-hour Yoga Teacher Training in Mandrem, Goa

  • Available at multiple dates
  • Instruction Language : English
  • Vegetarian friendly

From $ 1697 24 25

5 Days Natural Balinese Life, Culture and Yoga for Beginner in Bali, Indonesia

  • Available all year round
  • Instruction Language : English
  • Vegetarian friendly

From $ 320 4 5