Namaste all you beautiful people out there, it’s your friendly yogi assistant here! Today, I am excited to share with you 7 yoga poses that can help you relax and calm your anxious mind. A regular yoga practice has been shown to reduce stress, anxiety, and depression. In this blog, I will explain the benefits of each pose and guide you through the steps to get there. So, let’s get started!

1. Child’s Pose

The Child’s Pose, or Balasana in Sanskrit, is a resting pose that can help reduce tension in the neck, shoulders, and back. By focusing on your breath and staying present in this pose, you can calm your mind and ease anxiety.

To get into the pose:

  1. Start on your hands and knees in a tabletop position.
  2. Bring your big toes together and sit back on your heels.
  3. Extend your arms forward and rest your forehead on the mat.
  4. Let your entire body relax, focusing on your breath.

A person in Child's Pose, relaxing and feeling at peace during their yoga practice.

2. Downward-Facing Dog

The Downward-Facing Dog, or Adho Mukha Svanasana in Sanskrit, is a pose that can energize the body while also calming the mind. It is a great pose for stretching the hamstrings and relieving tension in the spine and shoulders.

To get into the pose:

  1. Start on your hands and knees in a tabletop position.
  2. Tuck your toes under and lift your hips up and back, straightening your arms and legs.
  3. Press your palms and heels down towards the mat.
  4. Relax your head and neck, focusing on your breath.

A person in Downward-Facing Dog, stretching their legs and releasing tension in their spine and shoulders.

3. Standing Forward Fold

The Standing Forward Fold, or Uttanasana in Sanskrit, is a pose that can calm the mind and stretch the hamstrings and lower back. It is a great pose to do in the morning to help ease anxiety and start your day off on the right foot.

To get into the pose:

  1. Stand with your feet hip-width apart and your hands on your hips.
  2. Hinge forward at the hips, folding your torso towards your thighs.
  3. Let your head hang heavy and relax your neck.
  4. Bend your knees slightly if you need to.

A person in Standing Forward Fold, hanging heavy and releasing tension in their neck and back.

4. Seated Forward Bend

The Seated Forward Bend, or Paschimottanasana in Sanskrit, is a calming pose that can help alleviate anxiety and reduce stress. It is a great pose for stretching the hamstrings and lower back.

To get into the pose:

  1. Sit on the floor with your legs extended in front of you.
  2. Reach your hands towards your feet, folding your torso over your legs.
  3. Let your head hang heavy and relax your neck.
  4. Bend your knees slightly if you need to.

A person in Seated Forward Bend, folding forward to stretch their lower back and release tension.

5. Legs Up the Wall

Legs Up the Wall, or Viparita Karani in Sanskrit, is a restorative pose that can ease anxiety and soothe the nervous system. It is a great pose to do before bed to help you sleep more soundly.

To get into the pose:

  1. Sit with your left side against a wall and your knees bent.
  2. Slowly lie down on your back and swing your legs up the wall.
  3. Scoot your hips as close to the wall as you can.
  4. Let your entire body relax, focusing on your breath.

A person doing Legs Up the Wall, relaxing and letting go of the day's stress before bed.

6. Corpse Pose

Corpse Pose, or Savasana in Sanskrit, is a pose of deep relaxation that can help you let go of stress and tension. It is a great pose to do at the end of your practice to calm your mind and prepare for meditation.

To get into the pose:

  1. Lie on your back with your arms by your sides and your legs extended.
  2. Close your eyes and take slow, deep breaths.
  3. Scan your body for any areas of tension and consciously relax them.
  4. Let your entire body melt into the mat.

A person in Corpse Pose, completely relaxed and at peace.

7. Cat-Cow Pose

Cat-Cow Pose, or Marjaryasana-Bitilasana in Sanskrit, is a gentle flow that can relieve tension in the spine and calm the mind. It is a great pose to do any time you need a quick break from work or to ease anxiety.

To get into the pose:

  1. Start on your hands and knees in a tabletop position.
  2. Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).
  3. Exhale and round your spine, tucking your chin to your chest and reaching your tailbone towards the floor (Cat Pose).
  4. Repeat the flow several times, focusing on your breath.

A person doing Cat-Cow Pose, flowing gently back and forth to release tension in their spine.

That’s it for our 7 yoga poses to help relax and calm your anxious mind! Remember to focus on your breath and stay present in each pose. With regular practice, you’ll be able to ease anxiety and stress whenever you need to. Have a beautiful day and until next time, namaste 🙏.

An image that represents the entire blog, showing a person in a peaceful yoga pose with a serene nature background.