The effects of yoga on mental and physical health are priceless. Today I’m sharing my Top 9 Yoga Poses for Anxiety and Stress. From improved mood to increased concentration, mental clarity and flexibility, yoga has changed my life since I started the mind-body practice four years ago.
My Top 9 Yoga Poses for Anxiety and Stress
Yoga is one of the best ways to achieve a centered mind and refreshed body. I practice hot yoga in a studio multiple times a week as it is my favorite workout! I also find myself on the mat in at least two yoga poses for stress, anxiety, or stretching every day. Yoga is for all ages – and especially beneficial for children suffering from anxiety and stress.
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I typically hold a yoga pose for anywhere from 10-60 seconds depending on the purpose of the pose. If I’m practicing a fast flow to increase my heart rate, my poses are quicker. If I’m practicing yoga to release stress or calm anxiety, I hold the pose for at least 30 seconds. Since my mind wanders when I’m feeling anxious, I’ll count to four as I deeply breathe in and out while holding a pose. If my thoughts are still too loud, I will repeat an “I Am” statement, such as “I am worthy,” “I am enough,” or “I am loved.”
1. Childs Pose
There’s something to be said about child’s pose as it promotes relaxation as soon as you find yourself in it. Start on your knees and bend forward with your arms outstretched. Keep your back toes together while your knees spread into a V shape. Reach your arms forward as you bring your torso close to the mat. Child’s pose helps to release tension where we hold it most: in the back, neck, and shoulders. By releasing the stress we hold in our body, we can breathe deeply and find moments of peace.
2. Cow Pose
Cow pose always makes me giggle. As you inhale, drop your stomach towards the floor. Lift your head, relax your shoulders away from your ears, and look straight ahead. Or close your eyes and smile while you release the tension in your back. I like to sway my hips while in cow pose for an extra stretch. While exhaling, come into Cat Pose (see below).
3. Cat Pose
Cat pose looks just like a cat waking up from a long nap. While inhaling, draw your stomach to your spine and round your back towards the sky. Gently release your head toward the ground, but don’t force your chin to your chest.
Repeat the poses, Cat while inhaling and Cow while exhaling. As you move through each pose, focus on your breath and you will find yourself feeling calmer.
Note: If you have a neck injury, keep your head in line with your torso throughout the Cat-Cow exercise.
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4. Bridge Pose
Bridge pose promotes circulation while helping you relax. I find myself in Bridge a lot because it feels amazing on my lower back. Bridge pose can open your lungs, slow rapid breathing, and decrease your heart rate. This inverted posture brings oxygen to your brain, which calms your body, reduces stress and helps to combat panic attacks.
Note: You can always support your bridge pose with a yoga block. Place the block underneath your sacrum, just above your tailbone. Then gently allow your lower back to rest on the block and relax.
5. Triangle Pose
Triangle pose is good for relieving built up pressure in the hips and back. I love how this pose energizes my body while making me feel calm. Here is how to do a Triangle Pose.
6. Headstand
When I was a little girl I remember being so excited I could do a headstand against the living room wall. When I graduated to an unsupported headstand, it became my party trick. However, the thought of standing on my head became frightening with age, so I never did another headstand until I was 34. Being upside down is a great way to reduce symptoms of depression and anxiety. Not only does being upside down stimulate blood flow to your head, which increases oxygen to your brain, but it can also quiet your mind.
7. Dolphin Pose
It took me a long time to learn how to do the Dolphin pose because it uses your external shoulder muscles. It is known as an intermediate pose for yogis and feels like a more advanced downward dog. The benefits of Dolphin pose are worth the work and practice leading up to achieving it. Dolphin pose may relieve not just stress and anxiety, but also alleviate menstrual cramps, headaches, and fatigue.
If you have any type of shoulder injury, do not attempt this pose. Here is how to do the Dolphin Pose (source):
- Start on all fours.
- Exhale and lower the forearms to the floor.
- On the next exhale, lift the knees from the floor so that the body forms a “V” shape.
- Walk the feet toward or away from the hands if needed.
- Breathe while holding the pose.
8. Legs Up the Wall
Dolphin and Headstand are not the easiest poses for beginners, so an alternative pose to increase blood flow is Legs-Up-The-Wall. Otherwise known as, Viparita Karani, Legs Up the Wall is done by stretching your legs up a wall with your feet hip distance (or whatever feels comfortable) apart. Your tailbone does not need to touch the wall. Lay your arms by your side with your palms turned up and relax. (Read more about LUTW here).
9. Savasana
The final pose in a yoga class can be the easiest but most difficult of all yoga poses. Savasana is a pose of deep relaxation and meditation in which you surrender your mind and body. Savasana is great for anxiety and stress because it is meant to be a time when you focus on slowing your heart rate and quieting your thoughts. If thoughts roll in, you’re to let them pass while remaining calm. I find the best thing to do during Savasana when I feel like I can’t stop my thoughts is to repeat a mantra. I am calm. I am loved. I am enough.
Want more yoga poses for stress and anxiety? Check out this great article!
*Disclaimer: I am not a certified Yoga instructor. I encourage you to visit a yoga class for the ultimate relaxing experience!
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