Yoga Poses for Anxiety and Stress

1.  Mountain Pose (Tadasana): seated

Mountain Pose will immediately ground you and reconnect you with your center. It is strengthening, calming, balancing, and empowering. It energizes the body, opens the chest fully, improves lung inspiration capacity, removes stiffness in the shoulder blades and stretches the spine.

• The feet should be firmly planted on the ground with legs tightened
• Align and lengthen the spine
• Pull shoulders back slightly and open the chest
• Lengthen the arms to the floor
• Relax the abdominals, breathe diaphragmatically

2. Forward Fold (Utanasana): Using a Chair

Forward-bending postures induce relaxation as it promotes chest compression with exhalation. In addition, it allows a rush of blood to bring oxygen to the prefrontal cortex which relaxes the body by activating the parasympathetic nervous system (PNS).  When the PNS is activated it enhances concentration & mental endurance, and invigorates and calms the mind & nervous system. It strengthens the spinal muscles, nourishes the entire nervous system, increases lumbar spine elasticity, and relieves compression of the spine. It also stretches the hamstring muscles and increases flexibility of the hip joints.

• Stand with legs straight or slightly bent with weight through the heels, with a chair in front of you; place chair on non-skid surface or against a wall
• Place forearms on chair and rest your head on your forearms
• Keep chin tucked so neck does not sag
• Close your eyes

Variations:

• Sit with straight or crossed legs with a chair in front of you; chair on non-skid surface or against a wall
• Sit on a yoga block or folded blankets with legs crossed such that when you rest forward on the chair the back maintains it natural curve; the low back should not round
• Adjust the seat height by adding blankets to the seat or using the back of the chair so that you are able to comfortably lean on it
• Rest forehead on arms
• Keep chin tucked so neck does not sag
• Close your eyes.

3. Downward Facing Dog (Adho Mukha Svanasana)

The practice of inverted postures reverses the effects of gravity on the body and encourages a rich supply of blood to the prefrontal cortex and enhances the working of the entire endocrine system. Inversion postures are also effective in improving mental power and concentration. It strengthens the arms, shoulder, and spinal muscles. Increases lumbar spine elasticity, and relieves compression of the spine. Stretches the hamstring muscles and increases flexibility of the hip joints.

• Stand in front of the chair, facing the seated portion of the chair. Stand about four feet away from the chair
• Place hands on chair seat and push hips back until feet are flat on floor
• Push tailbone up and back and hands down into chair
• Keep the head and neck relaxed
• Bend knees as much as needed to stretch out back

4. Supported Fish Pose (Matsyasana)

Fish Pose stretches the throat, chest, abdomen, hip flexors, and intercostal muscles. It strengthens the upper back muscles and the back of the neck, which improves spinal flexibility and posture. Fish Pose improves lung inspiration capacity, which improves breathing and reduces fatigue and anxiety.

• Sit in front of the short end of a bolster or yoga block
• Slowly lower to the floor, with the middle of your back resting on the yoga block
• Place a double folded blanket or yoga block under your neck and head
• Shoulders eternally rotated and your palms up
• The tailbone is on the mat

5. Reclining Bound Eagle Pose (Supta Baddha Konasana)

This restorative pose is used to focus the mind on the body while the body is relaxed. It opens the chest, allowing for deeper breathing and improved oxygen flow which lowers blood pressure and decreases the heart rate. The supine position encourages relaxation and decreased muscle tension in the abdominals and back and improves flexibility in the hip joints and groin.

• Sit in front of the short end of a bolster or yoga block
• Move into seated bound angle pose; placing the soles of the feet as close as possible
• Slowly lower to the floor, with your back resting on the yoga block or bolster
• Place a double folded blanket or yoga block under your neck and head; your forehead is higher than your chin which is higher than your chest
• Position two more blankets to support your forearms if needed
• Two more blankets or bolsters are placed under the thighs if needed
• Once in position all limbs and the head are well supported and the tailbone is on the ground; the torso is at about a 45 degree angle

6.   Legs Up Wall Pose (Viparita Karani)

There are many benefits to the inverted Legs Up the Wall Pose. When you put your legs up the wall with your pelvis elevated on a folded blanket, lymph and other fluids that can lead to swollen ankles, achy knees, and congested pelvic organs flow into the lower belly; this refreshes the legs and the reproductive area. This pose also gives blood circulation a gentle boost toward the upper body and head, which creates a pleasant rebalancing after prolonged standing or sitting. If you are stressed or anxious this pose is especially refreshing. 

• Lie on your side and scoot your bottom up to the wall
• Use blankets/blocks if needed to elevate the  hips
• Carefully rotate your hips, using core strength to lift your legs up the wall
• Scoot closer to the wall if needed

7. Relaxation pose (Savasana)

The Relaxation pose calms the limbic system in the brain, normalizes blood circulation throughout the entire body. Savasana shifts the nervous system away from the sympathetic (fight or flight) to the parasympathetic (rest and digest), and we experience a calm. Over time, Savasana teaches us how to move our body into a state of down-regulation where digestion, the immune system, and other essential systems are restored and enhanced.

• Lie flat on your back, arms to the sides, palms up along the side of the body
• Legs are stretched out, feet falling outwards
• Knees can be bent over a bolster with feet on the floor, this will release pressure on the lower back
• Eyes are closed
• Scan body starting at the head and move to the feet, notice any part that needs adjusting
• Breathe deeply starting with abdominal breath, moving into Ujjayi pranayama for a few minutes
• Allow breath to return to normal, melting into the floor
• Focus on the breath as it enters and leaves the body through the nose

Author

Mahmood Siddique Board certified physician Mahmood I. Siddique, DO, FACP, FCCP, FAASM, takes a modern, holistic approach to caring for his patients at Sleep and Wellness Medical Associates in Hamilton, New Jersey. He believes medicine is most effective when it considers not just the patient’s symptoms, but the broader connections among their overall physical, emotional, and mental health and well-being.