Top 7 Yoga Moves to Reduce Anxiety - تواصل نيوز

Anxiety can take many forms — racing thoughts, tight muscles, rapid heartbeat, irritability, or that constant feeling of being “on edge.” While meditation and breathing exercises help, yoga offers a unique combination of physical release and mental stillness that actively lowers stress hormones and grounds the body.

Practicing even a few minutes of yoga daily can soothe your nervous system, improve emotional balance, and help you reconnect with your body. Here are seven powerful yoga poses scientifically known to reduce anxiety, promote calmness, and restore inner peace.

1. Child’s Pose (Balasana)

Child’s Pose is often considered yoga’s ultimate safety posture — a position that instantly invites relaxation and surrender.

How it helps anxiety:

Gently calms the mind

Relaxes the lower back and shoulders — areas where stress collects

Slows breathing naturally

Activates the parasympathetic nervous system (“rest and digest”)

How to do it:

Kneel on the floor, sit back on your heels, and fold your torso forward with arms extended or relaxed by your sides. Breathe deeply for 1–2 minutes.

2. Forward Fold (Uttanasana)

This simple bend has a profound impact on anxiety by encouraging blood flow to the brain and releasing tension in the spine.

Benefits:

Reduces stress and mental fatigue

Stretches hamstrings and back

Helps quiet overthinking

Releases pressure around the neck and shoulders

How to do it:

Stand with feet hip-width apart, fold from the hips, and let your arms hang. Slightly bend your knees if needed. Hold for 30–60 seconds.

3. Cat–Cow Pose (Marjaryasana–Bitilasana)

Cat–Cow combines movement and breath — two things proven to decrease cortisol (the stress hormone).

Why it works:

Improves spinal flexibility

Encourages deep rhythmic breathing

Releases physical tension linked to anxiety

Helps regulate emotions through gentle motion

How to do it:

On hands and knees, arch the spine upward (Cat), then drop the belly while lifting the head and tailbone (Cow). Move slowly for 1–2 minutes.

4. Legs Up the Wall (Viparita Karani)

This restorative pose is one of the fastest ways to calm an anxious mind and relax the nervous system.

Benefits for anxiety:

Lowers heart rate

Helps reduce swelling and tension

Improves blood circulation

Releases deep fatigue and mental pressure

How to do it:

Sit next to a wall, swing your legs upward, and lie back. Let your arms rest comfortably at your sides. Hold for 3–5 minutes.

5. Seated Forward Bend (Paschimottanasana)

A deeper, more grounding version of Forward Fold, this pose creates a powerful sense of inward focus.

Why it reduces anxiety:

Stretches the entire back of the body

Encourages slow breathing

Relaxes your mind by drawing awareness inward

Helps relieve insomnia caused by stress

How to do it:

Sit with legs extended and gently fold forward from the hips. Keep the back long and hold for 1–2 minutes.

6. Bridge Pose (Setu Bandhasana)

Bridge Pose expands the chest, which is often tight during episodes of anxiety. Opening this area helps improve breathing and emotional release.

Benefits:

Stimulates the thyroid gland (important for mood regulation)

Strengthens back and glutes

Improves circulation

Releases trapped emotional tension in the chest

How to do it:

Lie on your back, bend your knees, and lift your hips toward the ceiling while keeping shoulders grounded. Hold for 20–30 seconds; repeat 2–3 times.

7. Corpse Pose (Savasana)

Despite the dramatic name, Corpse Pose is the most peaceful yoga posture — the final restorative pose that seals in relaxation.

Why it’s essential for anxiety:

Encourages full-body relaxation

Helps regulate the nervous system

Reduces emotional overwhelm

Trains the mind to let go of worry

How to do it:

Lie flat on your back, arms and legs slightly apart, palms facing upward. Close your eyes and breathe naturally. Stay for 3–10 minutes.

Why Yoga Works So Well for Anxiety

Yoga soothes anxiety by combining several therapeutic elements:

Deep breathing lowers cortisol and stabilizes the heart rate

Stretching releases tension stored in the muscles

Mindfulness breaks cycles of overthinking

Stillness resets the nervous system

Physical grounding helps bring awareness back to the present moment

Consistent practice — even 10 minutes a day — can significantly improve emotional resilience.

How to Use These Poses Daily

You don’t need a full yoga class. Try this mini routine:

Cat–Cow → 1 minute

Forward Fold → 1 minute

Seated Forward Bend → 1 minute

Legs Up the Wall → 3 minutes

Savasana → 3 minutes

You’ll finish feeling lighter, calmer, and mentally clearer.