Wellness: 5 Yoga Poses Proven To Help Reduce Stress And Anxiety

Wellness: 5 Yoga Poses Proven To Help Reduce Stress And Anxiety

“Yoga takes you to the present moment, the only place where life exists.” – Karin Heller

Wellness: 5 Yoga Poses Proven To Help Reduce Stress And Anxiety

Modern day stresses and chaos often wreak havoc on our mental and emotional health. We end up overworking, overthinking and living our lives for a never present future.

That’s why yoga is so great — it allows us to release our stress and anxiety and live entirely in the present moment. By transferring our attention towards the breath and the body, we’re able to shift our perspective and quiet the mind.

If you’re ready to tap into the amazing benefits of yoga, then start with these 5 poses proven to help reduce stress and anxiety: 

1.) Balasana (Child’s Pose)

Balasana incorporates calm, steady breathing which allows both your mind and body to relax.

Here’s how you do it: 

  1. Start by kneeling down on the four with your big toes together.
  2. Exhale and pull down your torso and sit on your heels. Then spread the knees hip-width apart.
  3. Inhale and raise your arms upward overhead, and as you exhale bend the upper body forward folding from the hip joint.
  4. When you bend, make sure your abdomen rests between your thighs, have your head placed on the floor and your hands stretched in front of you over your head.
  5. Your arms should be in line with your knees, and your shoulders relaxed on the floor.
  6. Breathe normally and stay in the pose for 30-60 seconds.

2.) Paschimottanasana (Seated Forward Bend)

Paschimottanasana stretches your spine, shoulders and lower back. This combination aids in calming the brain which can help reduce stress and depression.

Here’s how you do it: 

  1. Sit on the floor with a straight spine, keep your hands beside your body, and stretch your legs in front of you.
  2. Breathe in and raise your arms upward over your head, and stretch them.
  3. Breathe out and bend your torso forward folding from the hip joint, and move your chin toward your toes.
  4. Let your arms stretch toward your toes as far as they can without straining the spine.
  5. Breathe in again, and slightly lift your head and lengthen your spine. Now breathe out and move your navel towards your knees.
  6. Repeat again, then place your head on the legs and hold the pose for a minute.

3.) Uttana Shishosana (Extended Puppy Pose)

Uttana Shishosana slows breathing and increases blood flow to the entire body. This allows you to relax into the present moment and release stress.

Here’s how you do it:

  1. Begin on all fours and form a table with your body. Be sure to line your hips with your knees, and your shoulders with your hands.
  2. Let your feet rest on the mat and keep them hip-width apart.
  3. Now exhale and extend your arms forward, allowing your chest to be closer to the floor, and then slowly let your forehead touch the floor.
  4. Raise your hips upward, and slant your back. Breathe deeply and hold the pose for 30-40 seconds.

4.) Bitilasana- Marjaryasana (Cat-Cow Pose)

Bitilasana – Marjaryasana eases spinal tension, which is calming for both the body and mind.

Here’s how you do it:

  1. Begin on all fours and form a table with your body. Keep your arms perpendicular to the floor.
  2. Make sure your arms are in line with your shoulders, and your knees with your hips.
  3. Now breathe in and lift up your head and hips, slightly arch your back as you lift up.
  4. This way you form a cow pose, and stay in it for 20-30 seconds.
  5. Now breathe out and lift up your back making a hump, and drop down your head.
  6. This way you form a cat pose, and stay in it for 20-30 seconds.
  7. Then rotate between these poses for a minute.

5.) Viparita Karani (Legs-Up-The Wall)

Viparita Karani helps drain lymphatic fluids from your legs which reduces swelling in the feet, ankles, and knees. This results in less bodily tension, stress, and anxiety.

Here’s how you do it:

  1. Lie flat on the floor near a wall with legs together and hands placed freely at the side of the body.
  2. Use a pillow to support your hip bones if needed.
  3. Take a deep breath and place your hands under the back, and at the same time lift up your legs.
  4. Then place the legs against the wall in a way that they form a 90-degree angle.
  5. Now lift your hips up with the support of the hands, and touch the wall.
  6. Stay in the pose while breathing normally, release, and roll to any side to take rest.

By completing this entire Savasana sequel, and practicing it regularly you’ll feel less stressed and anxious in your daily life. And, you’ll be happier and more present! Are you ready to give it a try?


Author:  Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training Certification In India. He loves writing and reading books related to yoga, health, nature and the Himalayas.

To learn more about Bipin and yoga, visit his website: https://www.rishikulyogshala.org/

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