One of the benefits of yoga is creating a balance within oneself. There are yoga poses that benefit many things that trouble individuals and one area with which yoga can be particularly helpful is anxiety. By turning one’s focus in to their breath and their body’s movement, these 10 yoga poses can to relieve anxiety.
Child’s Pose (Balasana)
Benefits: This pose helps to release neck, shoulder, and upper back strain. Additionally, it can help to calm the nervous system through steady, conscious breathing.
How to Do It: Kneel on the floor and sit on your heels. Allow yourself to bend forward and relax into the stretch. You can either rest your chest on your thighs or you can spread your knees out to the sides, keeping your feet together, and lower your torso towards the ground. Your arms can either be stretched out in front of you or reaching back towards your feet.
Child pose by Nikita Japsan
Extended Puppy Pose (Uttana Shishosana)
Benefits: This pose calms your mind and lengthens the spine, releasing tension in the back.
How to Do It: Being on your hands and knees in a neutral tabletop position with your knees under your hips and your hands under your shoulders. Keeping your legs as they are, slowly walk your hands forward, stretching out your spine until your chest is about an inch or so away from the floor. Breathe into your spine and lengthen out your back. To get out of it, simply walk your hands back towards a neutral tabletop position.
Extended Puppy pose by Dakota Japsan
Half Pigeon (Eka Pada Rajakapotasana)
Benefits: A lot of emotional stress can be held in the hips. By performing a hip opener like this pose, you can help to release some of that stress and, in confronting those emotions, alleviate stress.
How to Do It: Start on your hands and knees in a neutral position. Bring one of your legs forward and put your shin parallel to the front edge of your mat and flex your foot. If that isn’t possible, bring your knee forward but let your leg stay at an angle—but point your toes instead of flexing your foot. Stretch your back leg out behind you, extending your toes towards the back of your mat. You can use your fingers on the mat in front of you for support and sit up straight, opening your chest.
Half pigeon pose bu Dakota Japsan
Legs Up the Wall (Viparita Karani)
Benefits: This pose can relieve a lot of tension in the hips, a great source of lower back pain.
How to Do It: Set up a folded blanket beside the wall. Lay on your left side with your hip on the edge of the blanket, as if you are sitting on the wall. Kick your legs up and lay on your back with your legs straight up the wall and the blanket beneath your hips. Relax into this restorative pose and if you can, stay here for at least five minutes. To get out of it, bend your knees to your chest and roll on to your side.
Legs up the wall by Jewi Jap
Tree Pose (Vrikasana)
Benefits: This pose can increase self-confidence as physical balance improves and by creating physical balance, the same can be mirrored mentally and emotionally.
How to Do It: Begin by standing at the front of your mat with your feet together. Ground your balance into your left foot and slowly fold your right knee. Bring the sole of your right foot to either your calf or your inner thigh, depending on your ability. Just be sure to avoid putting your foot on your knee as that can cause injury to your knee. Once you have your balance, bring your hands together in front of your heart in prayer position. From there, bring your heart forward and lift your hands above your head, creating branches with your arms. Repeat on the other side.
Tree pose by Nikita Japsan
Half headstand by Sanny Gunawan
Benefit of headstand: Increases Blood Flow To The Head And Scalp. Headstand is an awesome posture if you want to optimize the nutrient flow to your head and scalp. You can help your body deliver extra nutrients and oxygen to your scalp, thereby improving nutrient delivery to your hair follicles by turning upside down.
Headstand pose by Jewi Jap
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