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Mental Health

Yoga for Anxiety and Stress Relief 2025: Calming Sequences

Find inner peace with proven yoga poses for anxiety and stress relief. Learn breathing techniques and calming sequences backed by neuroscience research.

20-30 minutes
Beginner
10 Poses
yoga for anxiety and stress relief woman in meditation pose

Understanding This Practice

Have you ever felt your mind racing so fast that sleep becomes impossible? I remember nights lying in bed, my thoughts spinning like a hamster wheel, unable to switch off despite being utterly exhausted. Anxiety has a way of hijacking our nervous system, keeping us trapped in fight-or-flight mode even when there's no actual danger. After years of struggling with anxiety, I discovered that yoga offered something no other treatment had - a way to physically reset my nervous system. Anxiety disorders affect 40 million adults in the US alone. Research from Harvard Medical School shows that yoga reduces stress by lowering cortisol levels and activating the parasympathetic nervous system.

Key Benefits

Reduces cortisol levels
Calms nervous system
Improves mental clarity

Contraindications and Precautions

Please consult your healthcare provider before starting this practice if you have any of the following:

  • Severe PTSD without guidance
  • Panic disorders (consult doctor)

Recommended Yoga Poses

legs up the wall viparita karani yoga for anxiety stress relief

1.Legs Up the Wall

Viparita Karani

This deeply restorative pose is like pressing a reset button for your nervous system. By elevating the legs and relaxing the body completely, you activate the relaxation response.

How to practice:

  1. Sit with one side against a wall
  2. Swing legs up as you lower your back
  3. Scoot hips close to wall
  4. Relax arms by sides, palms facing up
  5. Close eyes, let go completely
  6. Stay for 5-15 minutes

Benefits:

Activates parasympathetic nervous systemReduces anxiety and stressRelieves tired legs and feet
child pose balasana breathing for anxiety relief

2.Child's Pose with Breath Work

Balasana

Child's pose creates a sense of safety and containment that's incredibly soothing for anxiety. When we're anxious, we often feel exposed and vulnerable.

How to practice:

  1. Kneel and sit back on heels
  2. Fold forward, resting forehead on floor or cushion
  3. Place one hand on heart, one on belly
  4. Inhale deeply into back body
  5. Exhale slowly with audible sigh
  6. Stay for 2-5 minutes

Benefits:

Grounds the body and mindCalms the nervous systemReleases tension in back and shoulders
standing forward fold uttanasana yoga for anxiety calm mind

3.Standing Forward Fold

Uttanasana

Forward folds quiet the mind by encouraging introspection and releasing tension along the spine. This pose also increases blood flow to the brain.

How to practice:

  1. Stand with feet hip-width apart
  2. Bend knees deeply if needed
  3. Fold forward from hips, not waist
  4. Let torso hang, head and neck relax
  5. Hold opposite elbows or let arms hang
  6. Hold for 1-2 minutes

Benefits:

Calms the brain and relieves stressStretches hamstrings and backIncreases blood flow to brain
cat cow pose with breathing for anxiety relief

4.Cat-Cow with Conscious Breathing

Marjaryasana-Bitilasana

Synchronizing movement with breath in cat-cow helps bridge the gap between mind and body. When we're anxious, we often breathe shallowly or hold our breath.

How to practice:

  1. Start on hands and knees
  2. Inhale: drop belly, lift chest, look up (Cow)
  3. Exhale: round spine, tuck chin, press into hands (Cat)
  4. Make each breath slow and full
  5. Close eyes to focus on sensation
  6. Continue for 15-20 cycles

Benefits:

Coordinates breath and movementReleases spinal tensionCalms the mind
reclined butterfly pose supta baddha konasana for anxiety relaxation

5.Reclined Butterfly

Supta Baddha Konasana

This restorative pose opens the chest and hips, areas where we often hold emotional tension. The supported, passive nature of the pose encourages complete relaxation.

How to practice:

  1. Lie on back with knees bent
  2. Bring soles of feet together, let knees fall open
  3. Place bolster or pillows under each knee
  4. One hand on heart, one on belly
  5. Close eyes, breathe deeply
  6. Stay for 5-10 minutes

Benefits:

Opens chest and hipsCalms nervous systemReduces anxiety and mild depression
extended puppy pose uttana shishosana yoga for anxiety chest opening

6.Extended Puppy Pose

Uttana Shishosana

This pose combines the opening of a backbend with the calming effects of forward folding. It's particularly effective for releasing tension in the chest and shoulders.

How to practice:

  1. Start on hands and knees
  2. Walk hands forward, lower chest toward floor
  3. Keep hips over knees
  4. Rest forehead on mat or blanket
  5. Press palms into floor, reach through arms
  6. Hold for 1-2 minutes

Benefits:

Opens chest and shouldersLengthens spineCalms the brain
tree pose vrksasana yoga for anxiety focus balance

7.Tree Pose

Vrksasana

Balancing poses like tree pose cultivate focus and presence - perfect antidotes to anxious rumination. When you're balancing, you have to be right here, right now.

How to practice:

  1. Stand tall, root through one foot
  2. Place other foot on inner thigh or calf (avoid knee)
  3. Bring hands to heart center or reach up
  4. Find a steady gaze point
  5. Breathe deeply and steadily
  6. Hold for 5-10 breaths, switch sides

Benefits:

Builds focus and concentrationImproves balance and stabilityStrengthens legs and core
seated forward fold paschimottanasana yoga for anxiety calm

8.Seated Forward Fold

Paschimottanasana

This introspective pose encourages turning inward and quieting the mind. The forward fold creates a gentle compression of the abdomen that can be soothing.

How to practice:

  1. Sit with legs extended
  2. Bend knees as much as needed
  3. Inhale to lengthen spine
  4. Exhale to fold forward over legs
  5. Relax head and neck
  6. Hold for 2-3 minutes

Benefits:

Calms the brain and relieves stressStretches the spine and hamstringsReduces anxiety and fatigue
bridge pose setu bandha sarvangasana yoga for anxiety chest opening

9.Bridge Pose

Setu Bandha Sarvangasana

Gentle backbends like bridge pose can be uplifting for mood while still being calming. Opening the chest counteracts the collapsed posture that often accompanies anxiety.

How to practice:

  1. Lie on back, knees bent, feet hip-width
  2. Arms alongside body, palms down
  3. Press into feet, lift hips
  4. Roll shoulders underneath, clasp hands
  5. Keep thighs parallel
  6. Hold for 5-10 breaths

Benefits:

Opens chest and lungsCalms the brain and central nervous systemImproves digestion
corpse pose savasana yoga for anxiety deep relaxation

10.Corpse Pose with Body Scan

Savasana

Savasana may look simple, but it's often the most challenging pose for people with anxiety. Doing nothing while remaining fully aware can feel threatening at first.

How to practice:

  1. Lie on back, legs extended, arms at sides
  2. Close your eyes
  3. Systematically scan body from head to toe
  4. Consciously release tension in each area
  5. Let go completely - no effort needed
  6. Stay for 10-15 minutes

Benefits:

Calms the brain and helps relieve stressRelaxes the body completelyReduces headache, fatigue, and insomnia

What Science Says

The science behind yoga's effectiveness for anxiety is fascinating. A comprehensive 2021 study from Harvard Medical School examined the effects of yoga on stress physiology. Researchers found that regular yoga practice significantly reduced cortisol levels and increased activity in the parasympathetic nervous system. Participants who practiced yoga three times weekly showed measurable changes in heart rate variability and stress markers after just eight weeks. Another important study published in the Journal of Clinical Psychology in 2019 followed 180 individuals with diagnosed anxiety disorders. After 12 weeks, the yoga group showed a 37% reduction in anxiety symptoms compared to just 12% in the control group. A 2020 study in the Journal of Alternative and Complementary Medicine found that yoga increased levels of GABA, a neurotransmitter that helps calm nerve activity.

Frequently Asked Questions

Many people feel calmer after just one session. The combination of movement, breath, and mindfulness can provide immediate relief. However, lasting changes in the nervous system typically develop over 8-12 weeks of consistent practice.
Restorative and Yin yoga are excellent for anxiety due to their slow, meditative nature. Hatha yoga and gentle Vinyasa also work well. Avoid intense power yoga or hot yoga if you're already feeling anxious.
No - never stop prescribed anxiety medication without medical supervision. Yoga is a complementary practice that can enhance anxiety treatment, not replace it.
Alternate nostril breathing, extended exhalation, and Ujjayi breath are all effective. Practice these for 3-5 minutes before or during your yoga sequence.
Yes, absolutely! Yoga can release stored emotions, and this is completely normal. You might cry, feel angry, or experience sudden waves of emotion during or after practice.
A busy mind during savasana is incredibly common. Try guided relaxation or yoga nidra instead. You might also try shorter savasana periods, gradually increasing duration as you become more comfortable.
Yes! Yoga helps children and teens manage anxiety, improve focus, and regulate emotions. For younger children, keep practices short and fun. Teens can handle longer practices.
Both have benefits! Group classes provide community and structure. Home practice allows you to move at your own pace. You might start with home practice and gradually try gentle classes when you feel ready.
Yoga and meditation are complementary practices. Yoga prepares the body through movement so that sitting becomes easier. Some research suggests that yoga may be more accessible for beginners than seated meditation.
Absolutely! Desk yoga can be incredibly effective. Simple practices like neck rolls, shoulder shrugs, seated spinal twists, and deep breathing can be done right at your desk.

Expert Tips for Maximum Results

  • 1Practice 3-4 times per week for optimal results
  • 2Listen to your body - never force a pose
  • 3Use props to modify poses as needed
  • 4Breathe deeply and consistently throughout
Sarah Mitchell E-RYT 500 certified yoga instructor author bio

Written by Sarah Mitchell, E-RYT 500

Sarah is a registered yoga teacher at the highest level with over 15 years of experience. She specializes in therapeutic yoga for pain relief and stress management.

Learn more about Sarah

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