Yoga Asanas to Combat Stress and Anxiety

Anxiety has become a prevalent problem in today’s fast-paced environment, impacting millions of people worldwide. Daily stressors and strains can hurt our mental and physical health, leading to anxiety disorders.

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Yoga, an ancient Indian practice, has grown in popularity as a comprehensive method of reducing anxiety and promoting total mental and physical fitness (1). Consistent practice, in conjunction with conscious breathing, can result in a calmer mind and a more balanced and serene life.
Top 4 Yoga Asanas for Calming the Mind and Body
These four yoga asanas can assist in quietening the mind and body while also offering anxiety relief.

Balasana (Child’s Pose)

A child’s stance is a basic yoga stance that promotes relaxation and stress reduction. It gently stretches the lower back, hips, thighs, and ankles while fostering relaxation and peace. Kneel on the mat, sit back on your heels, and extend your arms forward, dropping your chest to the ground to do this asana. Rest your brow on the mat and concentrate on your breathing, letting tension dissolve away.

Marjarasana (Cat-Cow Pose)

Cat-Cow Pose is a vigorous yoga sequence that helps to relieve back, neck, and shoulder strain. It consists of alternating between arching and rounding the back, which promotes flexibility and relaxation. Begin on your hands and knees, arching your back (cow posture) and rounding your back (cat pose), inhaling as you do so. This repetitive exercise promotes conscious breathing and helps to relax the nervous system.

Savasana (Corpse Pose)

Savasana, or Corpse Pose, is a very relaxing pose that is an essential aspect of any yoga practice. It entails lying flat on your back with your arms and legs extended and concentrating on conscious relaxation. This asana relieves tension in the body and mind, allowing for full relaxation and inner calm. Controlled breathing during Savasana aids in the reduction of anxiety and the promotion of tranquillity (2).

Viparita Karani (Pose with Legs Up the Wall)

Legs Up the Wall is a restorative yoga asana that can aid with anxiety and exhaustion. It consists of reclining on your back with your legs lifted against a wall, which promotes blood circulation and calms the nervous system. This pose is a fantastic addition to a relaxation regimen because it helps to relieve tension, insomnia, and anxiety.