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    Anxiety Disorders

    Try these 9 yoga poses to alleviate anxiety.

    Updated:No Comments13 Mins Read

    Yoga for Anxiety: 9 Poses to Try

    A lot of individuals who have anxiety utilize a variety of techniques to deal with their symptoms, which can include therapy, adjustments to their lifestyle, and alternative therapies such as yoga.

    Each year, more than 40 million U.S. adults over the age of 18 are affected by anxiety, which accounts for 18.1% of the population. Although anxiety is a treatable condition, only about 40% of those affected are receiving treatment.

    Over time, various research investigations have indicated that yoga can ease stress and anxiety by calming down an excessively active nervous system, promoting relaxation in both the body and mind.

    How does yoga help with anxiety?

    According to the 2021 report on the State of Mental Health in America, there has been a significant surge in the number of individuals seeking assistance for their anxiety disorders amid the COVID-19 outbreak. Consequently, there is a pressing need for efficient anxiety management strategies at present.

    Yoga is a flexible and easily accessible practice that can be performed from the comfort of your own home. It is adaptable to suit various body types, abilities, and backgrounds by making modifications to the practice.

    When you suffer from persistent anxiety, your sympathetic nervous system, which is also called the “fight or flight” system, is operating excessively. Consequently, your body is hyper-alert to any perceived danger, resulting in anxiety symptoms like restlessness, tension, and heart palpitations.

    As a result of this, your parasympathetic nervous system, which is also known as the “rest and digest” system, is not as active. This system is responsible for controlling physiological functions such as heart rate and digestion.

    Research suggests that the stimulation of the vagus nerve, an essential component of the rest-and-digest system, plays a crucial role in regulating the body’s fight, flight, or freeze stress response. Practicing yoga is one way to stimulate the vagus nerve.

    Yoga poses stimulate the vagus nerve

    Valerie Knopik, PhD, who is a psychologist, a professor at Purdue University, and a yoga instructor at Yoga Medicine in Indianapolis, Indiana, explains that the parasympathetic nervous system aids in creating a sense of safety and calmness, and yoga comprises several elements that help to activate it.

    By improving interoception, which refers to our ability to perceive internal bodily sensations, yoga helps to activate the vagus nerve. According to Knopik, yoga practices that enhance interoception allow individuals to differentiate between safe and hazardous situations.

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    Pranayama breath work connects the mind and body

    Yoga, which translates to “union,” unites the mind and body through breathing techniques. Pranayama, a Sanskrit term for the regulation of breath during yoga, is an effective method for calming the sympathetic nervous system.

    Knopik clarifies that pranayama involves voluntary breathing exercises that transmit signals to the brain through the respiratory system.

    “Specific breathing techniques, such as the extended exhale or ujjayi breath, can promote relaxation and tranquility by primarily activating the vagus nerve and its influence on heart rate variability,” Knopik explains.

    However, some types of pranayama may not be suitable for anxiety relief. According to Knopik, certain breathing techniques are designed to be energizing and stimulating, such as Kapalabhati (also known as “Breath of Fire”), which can activate the sympathetic nervous system rather than the parasympathetic nervous system.

    The appropriateness of pranayama for anxiety relief may depend on the severity of an individual’s symptoms. For instance, pranayama techniques that promote deeper and more consistent breathing, such as Ujjayi breath, may be more suitable for some people experiencing anxiety.

    Meditation promotes relaxation

    Knopik suggests that meditation is one of the most effective interoceptive practices as it involves observing our thoughts.

    She further explains that regular meditation practice can aid in self-regulation and mindfulness, which can help individuals stay present in their bodies and not get caught up in their thoughts. Similarly, yoga poses or asanas serve as a means to explore bodily sensations.

    Paying attention to thoughts that arise during mindful movement is an exercise in developing mindfulness, which can lead to relaxation.

    In accordance with a 2012 research review, meditative therapies, including meditation, yoga, qigong, and others, have proven to be effective in reducing anxiety symptoms.

    Yoga poses for anxiety

    Yoga postures that provide comfort to your body and aid in grounding and generating a feeling of tranquility are the most effective for reducing anxiety.

    On certain days, it may be beneficial to engage in slower forms of yoga such as Hatha, or gentler types like Yin yoga or restorative yoga, which can help alleviate stress and promote a clear mind. These practices activate the body’s relaxation response.

    Some days, a faster-paced yoga class like Vinyasa may be just as beneficial as slower practices. The physical movement involved can aid in releasing stress and anxiety from the body.

    When experiencing high levels of anxiety, relaxation techniques may not be the best way to start a yoga practice, as the mind may be too active to tolerate still postures.

    According to Knopik, individuals who have developed breathwork, self-regulation, and interoception skills tend to benefit more from faster-paced yoga styles, as they can remain calm and centered throughout the practice.

    Knopik suggests that still postures or relaxation techniques may not be suitable for those who suffer from high anxiety levels, as their minds may be racing and still postures could be distressful.

    In her experience, individuals who have developed breathwork, self-regulation, and interoception skills may benefit from faster-paced yoga styles and remain calm throughout the practice.

    Advanced yoga practitioners may discover that standing and balancing poses can enhance their sense of grounding and presence, but these postures might be more beneficial when practiced after some form of movement.

    More experienced practitioners may find that standing and balancing postures can help with feeling grounded and present, but can be more helpful following movement.

    Yoga sequence for anxiety

    The subsequent yoga sequence presents some gentle movements that can aid in relaxation and reducing stress.

    The yoga sequence includes specific poses that target different areas of the body. Some poses are designed to release tension in the neck and shoulders, while others aim to stretch the psoas muscle, a hip flexor that attaches to the diaphragm. Tightness in the psoas can restrict breathing and potentially exacerbate feelings of anxiety.

    If you feel like you need more movement in your yoga practice, you could try incorporating Sun Salutations (Surya Namaskar A) into your routine.

    These poses involve flowing through a sequence of postures in sync with your breath and are commonly practiced in Vinyasa yoga classes.

    Adding Sun Salutations to the sequence of yoga poses for anxiety that follows might be a good option.

    Seated Neck Stretch

    To perform Seated Neck Stretch:

    1. Begin in Easy Pose (Sukhasana), also known as a comfortable cross-legged seat.
    2. Inhale and reach your right arm overhead.
    3. Exhale to place your right palm over your left ear as you gently draw your head to the right and chin toward your chest.
    4. Hold for 3–5 cycles of breath and release. Switch sides.
    5. Optional: Place a blanket under your bottom for support, or perform this stretch seated in a chair.

    Cat Pose

    To perform Cat Pose (Marjaryasana):

    1. Cat and Cow Pose are performed together.
    2. Come to a tabletop position on your hands and knees.
    3. Inhale and press into your palms, round your spine like a cat, and drop your chin, crown, and tailbone.
    4. Move into Cow Pose (see below) on the exhale.

    Cow Pose

    To perform Cow Pose (Bitilasana):

    1. From Cat Pose, exhale and drop your belly, broaden through your chest, and extend the crown of your head and tailbone upward.
    2. Rotate your inner elbows forward and avoid collapsing your shoulders.
    3. Inhale back to Cat Pose, and exhale to Cow.
    4. Repeat the movement pattern for 5–7 cycles of breath, synchronizing each move with your breath.

    Extended Puppy Pose

    To perform Extended Puppy Pose (Uttana Shishosana):

    1. From a tabletop position, shift your hands a little forward and knees back.
    2. Press into your palms as you reach your bottom back.
    3. Allow your forehead to touch your mat, and try to relax your neck and shoulders.
    4. Breathe deeply in and out through your nose for 5–7 cycles of breath.
    5. Optional: Place a blanket beneath your knees and shins for additional support. Or, depending on the level of your experience, you can tuck your toes under and reach your bottom up and back to come to Downward-Facing Dog (Adho Mukha Svanasana).

    Half Splits

    To perform Half Splits (Ardha Hanumanasana):

    1. From a tabletop position, step your right foot forward into a lunge position, and tuck your left toes under. Your fingertips should be about shoulder-width distance apart, framing your front foot.
    2. Slide your right foot forward until your leg is mostly straight.
    3. Dig into your heel to flex your toes upward as you shift your hips slightly back to stretch your right hamstring muscle.
    4. Hold for 3–5 deep breaths, then return to tabletop position. Switch sides.
    5. Optional: Place your hands on yoga blocks and keep a micro-bend in your front knee. You can also soften your chin toward your chest and allow your torso to fold toward your front knee.

    Seated Forward Bend

    To perform Seated Forward Bend (Paschimottanasana):

    1. From tabletop position, shift your bottom back toward your heels, and extend your legs out long in front of you.
    2. Remove extra flesh from your sitting bones so you can feel them anchoring into your mat.
    3. Sit up tall, flex your feet, and inhale to reach your arms overhead.
    4. Exhale to hinge at your hips as you begin to fold your torso toward your thighs.
    5. Your hands can be placed on the outsides of your thighs, calves, ankles, or feet, depending on your range of motion.
    6. Drop your chin to your chest to release the back of your neck.
    7. Breathe deeply, softening with each exhale, remaining here for 5–7 cycles of breath.
    8. Optional: Place a rolled up blanket underneath the backs of your knees for support, especially if your hamstrings are tight.

    Constructive Rest

    To perform Constructive Rest (Savasana Variation Bent Legs):

    1. Lie on your back with your knees bent, feet on the floor, and arms by your sides with your palms face up.
    2. Adjust the placement of your feet and arms until you feel comfortable and supported.
    3. Find a neutral spine by allowing for a slight curvature at the back of your neck (cervical spine) and your lower back (lumbar spine).
    4. Allow for space between your chin and chest, and send your arms out a little wider.
    5. Breathe deeply. This is an excellent pose for releasing your psoas muscle and resetting your nervous system. You can remain here for a few minutes or longer.
    6. Optional: Widen your feet to the outside edges of your mat, and let your knees knock in toward each other.

    Supine Spinal Twist

    To perform Supine Spinal Twist (Supta Matsyendrasana):

    1. From Constructive Rest, widen your feet to the outside edges of your mat (if they’re not already there).
    2. Take a deep breath in, then exhale to let both knees fall over to the right, keeping your legs staggered.
    3. Gently turn your chin to the left to deepen the twist.
    4. Breathe deeply into your belly, lengthening the exhales.
    5. After 5–7 cycles of breath, inhale to bring your knees and chin back to their starting position, adjusting your hips if needed.
    6. Exhale to drop your knees to the left, and turn your chin to the right.
    7. Optional: Stack or wrap the legs.

    Corpse Pose (Savasana)

    To perform Corpse Pose (Savasana):

    1. From Constructive Rest, extend your legs out long and adjust the position of your arms until you’re comfortable.
    2. Consider supporting this final resting pose with yoga props to help you feel grounded and safe. For example, you can place a folded blanket over your abdomen and another behind your head.
    3. If , keep your Savasana on the shorter side (1–2 minutes). If it’s uncomfortable to close your eyes, keep them open and find something overhead to affix your gaze, and focus on your breathing.
    4. Optional: Listen to a or ambient music.

    Is yoga more effective than clinical treatment?

    Although yoga can help alleviate symptoms of stress and anxiety disorders, it should not be a substitute for clinical treatment, especially for individuals with severe anxiety disorder diagnoses.

    While some people may experience a temporary “yoga high” during practice, it is important to recognize that this emotional state may not last.

    A study conducted in 2021 has indicated that in certain situations, practicing mindfulness techniques can have an adverse effect and actually trigger an increase in anxiety levels.

    Although yoga can be helpful for coping with anxiety, using it as the sole solution for a psychological condition is not a sustainable option in the long term.

    According to Knopik, relying excessively on any one approach can be harmful.

    Our bodies benefit from diversity, both physiologically and emotionally, and using multiple methods to manage anxiety would be most advantageous. The more resources we have available to manage stress, the better off we will be.

    How to get started

    According to a 2018 review of research, yoga is considered a useful practice for managing symptoms associated with anxiety disorders. However, before using yoga as a primary method of treatment, more clinical studies are needed to support its effectiveness.

    Consulting with your healthcare provider is important to determine whether yoga is appropriate for you. When combined with conventional treatments, such as medication or therapy, yoga can be a helpful addition to manage anxiety.

    Yoga can also improve self-efficacy, which is a valuable skill for calming the mind and body during anxiety.

    If you are interested in starting a yoga practice, it is recommended to learn from a certified yoga instructor in person for the safest and most effective experience.

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