HomeSolutionsPosesVideosToolsSuccess StoriesAbout

Popular Solutions

Back Pain ReliefAnxiety & StressWeight LossBetter SleepFlexibility
Start Free Assessment
Mental Health

Yoga for Depression and Anxiety 2025: Healing Practice

Find relief from depression and anxiety with therapeutic yoga sequences. Evidence-based poses that support mental health and emotional well-being.

20-30 minutes
Beginner
10 Poses
yoga for depression and anxiety woman in restorative pose

Understanding This Practice

The weight of depression and anxiety is something no one understands until they've experienced it. I spent years feeling like I was moving through life underwater - everything was harder, darker, and exhausting. Yoga didn't fix everything overnight, but it gave me tools to manage my mental health in ways medication alone never could. Research now shows that yoga can be a powerful complementary treatment for depression and anxiety, working through multiple pathways in body and mind.

Key Benefits

Reduces symptoms
Improves mood
Builds resilience

Contraindications and Precautions

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

  • Severe depression (seek professional help)
  • Suicidal thoughts (call crisis line)

Recommended Yoga Poses

legs up wall yoga depression anxiety

1.Legs Up the Wall

Viparita Karani

Deeply restorative pose that calms the nervous system and reduces anxiety.

How to practice:

  1. Sit near wall
  2. Swing legs up as you lower back
  3. Move hips comfortable distance from wall
  4. Close eyes and relax completely
  5. Place one hand on heart, one on belly
  6. Hold for 10-15 minutes

Benefits:

Calms nervous systemReduces anxietyPromotes relaxation
child pose yoga depression anxiety

2.Child's Pose

Balasana

Nurturing pose that provides a sense of safety and containment.

How to practice:

  1. Kneel with knees wide
  2. Sit back on heels
  3. Fold forward, rest forehead down
  4. Extend arms forward or by sides
  5. Place one hand on heart, one on back
  6. Breathe deeply
  7. Hold for 2-5 minutes

Benefits:

Provides sense of safetyCalms nervous systemReduces anxiety
cat cow yoga depression anxiety

3.Cat-Cow Pose

Marjaryasana-Bitilasana

Gentle movement that bridges mind and body through breath.

How to practice:

  1. Start on hands and knees
  2. Inhale, drop belly, lift chest (Cow)
  3. Exhale, round spine, tuck chin (Cat)
  4. Move slowly with breath
  5. Close eyes to focus on sensation
  6. Continue for 15-20 cycles

Benefits:

Coordinates breath and movementReleases tensionGrounds and calms
bridge pose yoga depression mood

4.Bridge Pose

Setu Bandha Sarvangasana

Gentle backbend that can be uplifting for mood while remaining calming.

How to practice:

  1. Lie on back, knees bent
  2. Feet hip-width apart
  3. Press into feet, lift hips
  4. Clasp hands underneath back
  5. Keep thighs parallel
  6. Hold for 5-10 breaths

Benefits:

Opens chestElevates moodCalms nervous system
forward fold yoga anxiety

5.Standing Forward Fold

Uttanasana

Calming inversion that quiets the mind and eases anxiety.

How to practice:

  1. Stand with feet hip-width
  2. Bend knees deeply
  3. Fold forward from hips
  4. Let head hang below heart
  5. Relax neck and shoulders
  6. Hold for 1-2 minutes

Benefits:

Calms mindReduces anxietyReleases tension
reclined butterfly yoga depression

6.Reclined Butterfly

Supta Baddha Konasana

Restorative hip opener that promotes relaxation and emotional release.

How to practice:

  1. Lie on back
  2. Bring soles of feet together
  3. Let knees fall open
  4. Place support under each knee
  5. One hand on heart, one on belly
  6. Close eyes, breathe deeply
  7. Hold for 5-10 minutes

Benefits:

Promotes relaxationOpens hipsEmotional release
warrior 2 yoga confidence

7.Warrior II

Virabhadrasana II

Empowering pose that builds confidence and mental focus.

How to practice:

  1. Step feet wide apart
  2. Turn right foot out 90 degrees
  3. Bend right knee toward 90 degrees
  4. Extend arms to sides
  5. Gaze over right fingertips
  6. Feel strong and confident
  7. Hold 5-10 breaths
  8. Switch sides

Benefits:

Builds confidenceImproves focusStrengthens body
tree pose yoga focus depression

8.Tree Pose

Vrksasana

Balancing pose that cultivates focus and presence.

How to practice:

  1. Stand tall
  2. Root through one foot
  3. Place other foot on inner thigh or calf
  4. Bring hands to heart or reach up
  5. Find steady gaze point
  6. Breathe deeply
  7. Hold 5-10 breaths
  8. Switch sides

Benefits:

Builds focusImproves balanceCultivates presence
savasana yoga depression anxiety

9.Corpse Pose

Savasana

Deep relaxation that integrates practice and promotes calm.

How to practice:

  1. Lie on back with legs extended
  2. Arms at sides, palms up
  3. Close your eyes
  4. Systematically relax entire body
  5. Let go of all effort
  6. Stay for 10-15 minutes

Benefits:

Deeply relaxingIntegrates practicePromotes calm
alternate nostril breathing yoga anxiety

10.Alternate Nostril Breathing

Nadi Shodhana

Balancing breathing practice that regulates the nervous system.

How to practice:

  1. Sit comfortably
  2. Use right thumb to close right nostril
  3. Inhale through left nostril
  4. Close left, exhale through right
  5. Inhale through right
  6. Close right, exhale through left
  7. Continue for 5-10 minutes

Benefits:

Balances hemispheresCalms nervous systemReduces anxiety

What Science Says

The evidence for yoga in treating depression and anxiety is substantial. A 2017 meta-analysis in the Journal of Psychiatric Practice reviewed 23 studies and found that yoga significantly reduced symptoms of both depression and anxiety. Another study in the Journal of Affective Disorders found that yoga increased levels of GABA, a neurotransmitter that's typically low in people with depression and anxiety disorders. A 2020 study in Depression and Anxiety showed that yoga improved mood and reduced stress hormones.

Frequently Asked Questions

Yoga is not a cure for depression and anxiety, but it can be a powerful complementary treatment. Research shows yoga can significantly reduce symptoms and improve quality of life. Always work with mental health professionals and never discontinue medication without medical supervision.
Yoga helps depression through multiple mechanisms: increasing neurotransmitters like GABA and serotonin, reducing stress hormones like cortisol, providing gentle exercise, improving sleep, fostering mind-body connection, and offering community in group classes.
Gentle, restorative, and Yin yoga are excellent for anxiety and depression due to their calming effects. Hatha yoga works well for beginners. Avoid overly vigorous or heating practices if you're already feeling anxious or depleted.
Daily practice is ideal for mental health benefits, even 15-20 minutes. Consistency is more important than duration. Many people find morning practice sets a positive tone for the day, while evening practice helps process and release accumulated stress.

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

You May Also Like

yoga for anxiety and stress relief woman in meditation pose

Yoga for Anxiety and Stress Relief 2025: Calming Sequences

20-30 minutes

Ready to Transform Your Practice?

Get personalized yoga recommendations and track your progress with our free assessment.

Start Free AssessmentBrowse All Poses