Infographic about the symptoms and negative effects of anxiety.

About Yoga and Anxiety

Yoga has become more popular and acknowledged as a natural remedy and relief for anxiety. Many experts in the field have found a direct and positive correlation between the two and acknowledge are recommending it as a way to overcome anxiety. We live in a high-strung society, where rushing from place to place and having lengthy to-do lists are the norm. Many people struggle with anxiety and may not even be aware of it. However, this doesn't mean that they aren’t affected by the symptoms of anxiety.

Symptoms of Anxiety

  • Feelings of discomfort
  • Nervousness
  • Unhappiness
  • Uneasiness
  • Interrupted sleeping patterns
  • Inability to focus or concentrate
  • Extreme worry and inability to control it
  • Agitation
  • Fear
  • Irritability
  • Shortness of breath
  • Panic and Anxiety attacks

The Negative Effects of Anxiety

Anxiety has many negative effects on the mind and the body as a whole. For instance, some studies have shown that serious physical health conditions, such as high blood pressure and heart attacks are also becoming more common due to anxiety. Depression which often goes hand in hand with anxiety is rising and many around the world are suffering from declining mental health.

Consequently, due to the increase in depression and anxiety, many are prescribed with anti-anxiety or antidepressants medicine. Although the medicine may lessen the symptoms temporarily, it rarely reaches the root cause of the problem. As a result, many people are often led toward unhealthy habits such as drinking excessively or consuming drugs. As a whole, anxiety robs us from our happiness and from living a wholesome and healthy lifestyle.

Yoga as a Natural Remedy for Anxiety Relief

A Harvard study has shown that practicing yoga can reduce the body’s stress responses. This makes yoga just as beneficial as meditation, exercise, and even socializing with family and friends. Keep reading to find out how you can reduce and manage anxiety, stress and depression. These tips have greatly benefited me and I truly hope it helps you as well!

Graphic showing a brain with thoughts being calmed by yoga.

Benefits of practicing Yoga for Anxiety Relief

  1. Can help to reduce tension and discomfort in muscles caused by anxiety
  2. Helps to increase heart rate variability. This allows the body to respond to stressful situations in a more flexible manner
  3. Reduces the stress response in one’s body, which in turn reduces the heart rate
  4. Lowers blood pressure
  5. Eases respiration
  6. Calms and soothes the nervous system
  7. Helps to regulate breathing
  8. Regulates heart rate
  9. Elevates mood and calms the mind

For more scientific research related to how yoga can reduce and eliminate anxiety, please click on the links below!

Harvard Health: Yoga for anxiety and depression

Psychology Today: 7 Ways Yoga Lowers Stress and Anxiety

Top Yoga Poses for Anxiety Relief

Cobbler's / Butterfly Pose

Woman demonstrating Cobbler's or Butterfly pose for anxiety relief.

How to get into pose

  1. Start in a comfortable seated position
  2. Bring the palms of your feet together
  3. Interlace your fingers around your feet or toes
  4. Keep your back straight
  5. On your inhale, lengthen through the back and as you exhale, begin to lower your chest towards the feet and floor
  6. Stay here for 10 breaths, deeply breathing in and out through the nose
  7. Once you are done, slowly roll yourself up and return back to seated
  8. Bring your knees in together and give your knees a squeeze

Modification

  • Bring a block (or pillow) on either side of your knees, if you are having a hard time to bring the knees all the way down and the pose feels too intense
  • Sit on a block, bolster or pillow for extra elevation of the hips
  • If you are feeling a deep stretch in a seated position already, you do not have to bend forward

Camel Pose

Woman in Camel Pose, a heart-opening yoga posture.

How to get into pose

  1. Start in a table top position and slowly roll yourself up to your knees
  2. Bring both hands on your hips and find your balance for a moment
  3. Bring your hands on your lower back, right above your hips
  4. On your inhale lengthen your back and as you exhale draw the shoulder blades together, bringing the elbows parallel to one another
  5. On your next inhale, lengthen through your back, and bring your chin and gaze up, opening your chest forward
  6. Relax the shoulders down, while slightly pushing the hips forward
  7. If you feel comfortable to go further, drop your palms on the back of your ankles and keep squeezing the shoulder blades closer to one another
  8. To come out, slowly place your hands on your hips and gently return back up
  9. Once you finish the pose, get down into your child's pose as a counter pose

Modification

  • Place a blanket under your knees for extra cushion if you have knee pain
  • Do not drop your hand onto your ankle and keep them on your hips while opening up the chest and squeezing the shoulder blades in

Tree Pose

Woman balancing in Tree Pose to improve focus.

How to get into the pose

  1. Start in mountain pose
  2. Shift your weight into your left foot, fully grounding the foot (you can do this by first lifting off the toes off the mat and individually placing them firmly on the ground)
  3. Bring your right foot to either your ankle, shin or inner thigh. NOTE: please avoid foot on your knee
  4. Keep your hips facing forward and keep pressing your right foot into your left, while simultaneously pressing the left leg towards the right foot
  5. Bring your hands to heart center and keep gazing down (this will help you ground)
  6. Keep the shoulders relaxed and down away from the ears
  7. Stay here for 10 breaths and when coming out, bring the right knee forward and release the foot and hands down
  8. Repeat the same process on the opposite side

Modification

  • If your balance is off, you can place one hand on the wall for extra support
  • Keep your foot on your ankle, slightly touching the ground for extra balance
  • Keep your hands on your hips for extra balance

Legs Against the Wall Pose

Woman relaxing in Legs Against the Wall pose.

How to get into the pose

  1. Start by laying on your back
  2. Extend both legs towards the ceiling, keeping a slight bend in the knees
  3. Keep your ankles above your hips, gently tuck in the belly
  4. Bring your left palm to your heart and right palm on your stomach
  5. Close your eyes and stay here for 10-15 breaths, breathing slowly in and out through the nose
  6. To come out, bend your knees in towards the chest, interlace your fingers around them and give yourself a gentle squeeze. You can add a gentle rock from side to side to further massage the lower back

Modification

  • Place a pillow, block or bolster underneath your hips for extra elevation and support
  • Bend your knees more if needed
  • Place your legs against the wall for extra support

Child’s Pose

Woman in a restorative Child's Pose.

How to get into the pose

  1. Start a table position
  2. bring your big toes to touch and drop your hips back towards the heels
  3. Open up your knees mat distance apart
  4. Bring your arms in front of you and walk your hands forward as much as you can
  5. Take an inhale lengthen, and as you exhale begin to lower your chest towards the ground and bringing your forehead as close to the ground as possible
  6. Stay here for 10-20 breaths, deeply breathing in and out through the nose
  7. Close your eyes and you can gently rock your forehead from side to side, this will help to relieve tension and stress from the head and clear your mind

Modification

  • Roll up a towel and place underneath your ankle for extra support
  • Place a block underneath your hips if you are having a hard time to drop your hips to the heels
  • Place a bolster or pillow in between your knees, right below your chest and rest your chest on top
  • Stack your fists on top of one another and rest your forehead on your fists
  • Place a block right in front of your forehead (in whatever length suits you best) and lower your forehead down to rest on the block

To Conclude…

Yoga can greatly benefit those who suffer from anxiety. I encourage you to test this out for yourself by practicing these poses daily, even if just for a quick 10 minutes. This may not happen right away for you, but with consistent effort and practice, I promise (from personal experience), you will notice that yoga will help you manage and reduce anxious feelings, thoughts and emotions.

If you wish to be guided through a quick yoga for anxiety free online class, please feel free to join us by clicking on the link below or click here!