Health and Fitness

Fight Anxiety and Stress with these Yoga Exercises

The fast-paced world demands a little too much from every individual. Whether it is coming first in school or being employee of the month; both require a lot from your mental and physical health. Moreover, a sedentary lifestyle and poor diet only add to the problem. The result? Anxiety and stress both of which are always bad news.

The first thing that comes to anyone’s mind is popping in over-the-counter medications. However, there is a simple and natural solution to help you get rid of these issues. Yes! It is yoga for stress and anxiety.

Before we reveal to you how yoga helps you get rid of anxiety and stress, let us first understand what each of these does.


Stress is your body’s response to situations that can harm you, whether it is real or something you perceive. A threat often leads to a chemical reaction in your body to help you prevent an injury.

This reaction is known as fight or flight mode, also known as your body’s stress response. It prepares your body to face the threat by increasing the heart rate, tightening the muscles, and a higher blood pressure.

Unfortunately, if this system is activated for longer periods, it can lead to some serious problems like;

  • Headache
  • Muscle tension
  • Fatigue
  • Irritability or anger
  • Restlessness
  • Social withdrawal
  • Over or undereating
  • Racing thoughts
  • Poor judgment
  • Constant worrying
  • Inability to focus

Fortunately, there are some yoga for anxiety and stress asanas which can help you keep this problem away.

Now, let us take a look at the second problem – Anxiety


It is normal to feel a little anxious from time to time as it helps you perform the best in any situation. However, things can go out of control with chronic anxiety which has a serious impact on your physical, mental, and spiritual health.

Let us examine how chronic anxiety impacts the different systems in your body.

1. Central Nervous System

Long-term anxiety combined with panic attacks forces the brain to release the stress hormone, Cortisol. In the long run, this leads to headaches, feelings of dizziness, and even depression.

2. Cardiovascular System

Anxiety disorder if not treated on time can lead to rapid heart rate, chest pain, and palpilations. Moreover, you are at an increased risk of high blood pressure and numerous other heart diseases. You should include yoga for anxiety and stress to take care of this issue.

3. Respiratory System

Do you know that too much anxiety is also the cause behind shallow breathing? Moreover, if you suffer from COPD (Chronic Obstructive Pulmonary Disease), you are at an increased risk of hospitalization from anxiety-related health complications.

4. Excretory & Digestive System

Even your digestive and excretory system are not safe from the brunt of anxiety. You can suffer from nausea, stomach ache, diarrhea, and a host of digestive issues. Also, you also suffer from Irritable Bowel Syndrome (IBS), vomiting, and constipation. Including yoga for anxiety and stress can help you get rid of this issue.

Fortunatley, there are some yoga asanas which can help you keep anxiety and stress at bay. Read further to know what these are.

3 Yoga Asanas to Beat Anxiety and Stress

Yoga is an ancient art which has complete knowledge of the functioning of your body, mind, and spirit.

Needless to say, there are yoga asanas to take care of these two mental health issues.

1. Hero Pose

The best yoga asana to remain centered. This yoga for anxiety and stress pose helps you focus on the breath and remain still in the moment.

Steps to Practice Hero Pose

  • Get into the kneeling position on the yoga mat.
  • Keep your knees together and feet slightly wider than your hips.
  • Keep the top of your feet are flat on the mat.
  • You can use a cushion or yoga blocks under your buttocks, thighs, or calves.
  • Keep both hands on your thighs.
  • Sit straight to open your chest and extend the spine.
  • Hold this pose for 5 minutes.

2. Tree Pose

  • To focus your mind inwards and let go of racing thoughts, practice the Tree pose.
  • Steps to Practice Tree Pose
  • Stand straight on the yoga mat.
  • Shift your weight on the right foot. Slowly lift your left foot off the mat.
  • Turn the sole of your left foot towards the inside of your left leg.
  • Place it outside on your left ankle, thigh, or calf.
  • Do not press your foot into the knee.
  • Keep both hands in a prayer position and in front of your heart or let them hang by the sides.
  • Hold this pose for a maximum of 2 minutes.
  • Repeat the process with the opposite leg.

This is an effective yoga for anxiety and stress exercise which shifts your focus from the ceasless mental chatter to the present moment.

3. Extended Puppy Pose

If you want to relieve tension from the spine, extended puppy pose is the one you should be doing.

Steps to Practice Extended Puppy Pose

  • Come on the yoga mat in the tabletop position.
  • Extend both hands forward and bring your buttocks closer towards the heels.
  • Press into your hands. Engage your arms, muscles, and keep both elbows lifted.
  • Rest your forehead on the mat.
  • Open your chest and soften during this pose.
  • Hold this pose for a maximum of 2 minutes.


Are stress and anxiety making it hard for you to focus in the present moment? You should try these yoga for anxiety and stress exercises mentioned above to let go of all the stress. Enroll in a certified yoga school to learn the best yoga techniques to take care of all stress and anxiety.

Read More:- Yoga for weight loss

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