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5 Best Yoga Poses For Panic And Anxiety

Life’s fast-paced demands and constant pressures can often leave us feeling overwhelmed and stressed. But what if there was a simple and accessible way to regain your calm and find inner peace? Enter the world of yoga, a practice that has been treasured for centuries for its remarkable ability to provide stress relief and alleviate feelings of panic and anxiety.

The Power of Yoga for Stress Relief

Stress can creep into our lives in various forms—work deadlines, relationship challenges, financial worries—making it seem like an inevitable part of the modern world. However, yoga offers a powerful antidote to this daily grind.

Imagine a world where you could tap into an inner reservoir of tranquility, no matter how chaotic your external circumstances may be. That’s precisely what yoga can offer. By engaging in yoga practice, you’re not just stretching your body; you’re stretching your capacity for inner peace.

Here are a few ways yoga works its magic:

  1. Breathing as a Bridge: Yoga places a strong emphasis on conscious breathing. By learning to control and deepen your breath, you can instantly soothe your nervous system. Deep, rhythmic breaths send signals to your brain that it’s okay to relax, shifting your body out of the fight-or-flight mode and into a state of calm.
  2. Mind-Body Connection: Yoga is a unique practice that combines physical postures with mindfulness. This connection between the body and mind allows you to release physical tension while also calming your racing thoughts. It’s like hitting the reset button for your entire being.
  3. Stress-Busting Asanas: Specific yoga poses are designed to target stress relief. Poses like Child’s Pose (Balasana) and Corpse Pose (Savasana) are incredibly effective at relaxing your muscles and calming your mind. Through regular practice, you can build resilience against stressors in your life.
  4. Time for Self-Care: In our busy lives, we often neglect self-care. Yoga provides a dedicated time for you to focus on your well-being. This act of self-compassion can be incredibly restorative, reducing overall stress levels.

You can also read the article on Benefits of Practicing Yoga Everyday

How Yoga Can Help with Panic and Anxiety:

Panic attacks and anxiety can feel like storms brewing inside you, ready to erupt at any moment. Yoga acts as a sturdy anchor in these turbulent seas.

Here’s how yoga becomes your lifeline when you’re dealing with panic and anxiety:

  1. Anxiety Awareness: Yoga encourages you to become more aware of your body and mind. As you practice, you’ll notice the physical sensations and thought patterns associated with anxiety. This heightened awareness is the first step in managing and eventually conquering anxiety.
  2. Calm Amidst Chaos: Yoga teaches you to stay calm even when facing discomfort. As you hold challenging poses, you learn to breathe through difficulty, mirroring the way you can remain composed in anxious situations.
  3. Mindfulness for Anxiety: The practice of mindfulness, which is integral to yoga, is scientifically proven to reduce anxiety. It involves staying present in the moment, gently redirecting your thoughts away from worries about the future or regrets about the past.
  4. Emotional Release: Yoga can also serve as a safe space for emotional release. It’s not uncommon for tears to flow during a yoga session as you release pent-up emotions. This cathartic experience can be incredibly healing for those dealing with anxiety.

Yoga Poses for Panic and Anxiety

Pose 1: Child’s Pose (Balasana)

Yoga Poses For Panic And Anxiety

Child’s Pose, known as Balasana in Sanskrit, is a wonderfully comforting and calming yoga pose that’s perfect for beginners. It’s like a gentle hug for your body and soul. Here’s how you can do it:

Step-by-Step Instructions:

1. Starting Position:

  • Begin by kneeling on your mat with your big toes touching and knees spread apart, about hip-width or slightly wider.
  • Sit back on your heels, ensuring your spine is long and straight.

2. Folding Forward:

  • Take a deep breath in, and as you exhale, gently lower your torso forward and down between your thighs.
  • Extend your arms forward, placing your palms flat on the mat.

3. Relaxation:

  • Rest your forehead on the mat, allowing your neck to relax.
  • If it’s more comfortable, you can also rest your forehead on a yoga block or a folded towel.
  • Your chest should be comfortably resting on or between your thighs.

4. Breathe and Hold:

  • Close your eyes, if comfortable, and focus on your breath. Take slow, deep breaths, allowing your body to relax into the pose.
  • Hold the pose for 30 seconds to a few minutes, depending on your comfort level.

5. Release:

  • To come out of Child’s Pose, gently walk your hands back towards your body.
  • Inhale as you rise back up, returning to the kneeling position.


Child’s Pose may appear simple, but its benefits are profound. Here’s why you should incorporate this pose into your yoga practice:

1. Stress Relief: Child’s Pose is often called the “resting pose” for a reason. It promotes relaxation by soothing the nervous system, making it an excellent tool for stress relief.

2. Gentle Stretch: This pose provides a gentle stretch for the back, hips, and thighs, helping to alleviate tension in these areas.

3. Emotional Release: The forward folding nature of Balasana encourages introspection and may help release stored emotional tension.

4. Improved Digestion: It can aid in digestion by gently massaging the abdominal organs, promoting healthy digestion and relieving discomfort.

5. Lower Back Comfort: Child’s Pose can offer relief to those with lower back pain by stretching and relaxing the lower back muscles.

6. Better Sleep: Practicing this pose before bedtime can calm the mind and prepare your body for a restful night’s sleep.

Pose 2: Legs Up the Wall (Viparita Karani)

Legs Up the Wall pose

Legs Up the Wall, or Viparita Karani, is a wonderfully restorative yoga pose that can offer instant relief from stress and anxiety. Its simplicity makes it accessible for beginners while providing numerous benefits. Here’s how to practice it:

Step-by-Step Instructions:

Step 1: Preparation

  1. Find a quiet, clean space where you won’t be disturbed.
  2. Place a yoga mat or a soft blanket near a wall.
  3. Sit with your side against the wall, knees bent, and your hip touching the wall.

Step 2: Approach the Wall

  1. Slowly lie back onto the mat, bringing your legs up the wall.
  2. Adjust your position so that your buttocks are as close to the wall as possible.
  3. Extend your legs up vertically, resting them against the wall.
  4. Keep your feet flexed, and your toes pointing gently towards you.

Step 3: Relax and Breathe

  1. Close your eyes and take a few deep breaths to settle into the pose.
  2. Place your arms by your sides, palms facing up.
  3. Relax your entire body, allowing your spine to be in a straight line.
  4. Soften your facial muscles and jaw.

Step 4: Hold the Pose

  1. Stay in this position for 5-10 minutes, or longer if you feel comfortable.
  2. Focus on your breath, inhaling deeply through your nose, and exhaling through your mouth.
  3. Let go of any tension in your body with each exhalation.

Step 5: Come Out of the Pose

  1. To release, bend your knees and roll onto your side.
  2. Rest in this fetal position for a few breaths.
  3. Slowly, with care, use your hands to push yourself up to a seated position.


Now that you’ve learned how to do the pose, let’s explore its incredible benefits:

  1. Stress Reduction: Legs Up the Wall is a fantastic stress-reliever. The gentle inversion helps calm the nervous system, reducing stress and anxiety.
  2. Improved Circulation: Elevating your legs in this way enhances blood flow back to the heart, aiding in circulation and reducing swelling in the legs and feet.
  3. Relieves Tension: This pose can alleviate tension in the lower back and legs, making it perfect for those who spend long hours sitting or standing.
  4. Restful Sleep: Practicing Viparita Karani before bedtime can improve the quality of your sleep by relaxing the body and mind.
  5. Menstrual Relief: Women may find relief from menstrual discomfort and symptoms of PMS when practicing this pose regularly.
  6. Mental Clarity: As you breathe deeply and relax, you’ll experience a sense of mental clarity and peace, making it an excellent pose for managing anxiety and mental stress.

Pose 3: Cat-Cow Pose (Marjaryasana-Bitilasana)

 Cat-Cow Pose

Are you looking for a gentle yoga pose that can help alleviate stress and tension in both your mind and body? Look no further than the Cat-Cow Pose, also known as Marjaryasana-Bitilasana. This simple yet effective pose is perfect for beginners and experienced yogis alike. Here’s how to do it:

Step-by-Step Instructions:

Step 1: Start in Tabletop Position

  • Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. This is known as the “Tabletop Position.”

Step 2: Inhale into Cow Pose (Bitilasana)

  • As you inhale, arch your back, tilt your pelvis up, and lift your head and tailbone towards the ceiling. Imagine your spine forming a gentle U-shape.
  • Lift your chest slightly and allow your belly to drop towards the floor.
  • This is the “Cow” part of the pose. Hold this position for a few breaths.

Step 3: Exhale into Cat Pose (Marjaryasana)

  • As you exhale, round your back, tuck your chin towards your chest, and tuck your pelvis under.
  • Imagine your spine forming an upward arch like a cat stretching.
  • This is the “Cat” part of the pose. Hold for a few breaths.

Step 4: Flow Between the Two Poses

  • Continue to move between Cow Pose on the inhale and Cat Pose on the exhale.
  • Coordinate your movements with your breath, allowing each inhale and exhale to guide your transition.
  • Repeat this flowing motion for several breath cycles, gradually increasing your awareness of the stretch and relaxation.


  1. Spinal Flexibility: The Cat-Cow Pose is excellent for improving the flexibility of your spine. The alternating arching and rounding of the back gently massages and stretches the entire length of your spinal column.
  2. Stress Reduction: This pose has a calming effect on the mind. The rhythmic flow of breath and movement helps reduce stress and anxiety, promoting a sense of relaxation and mental clarity.
  3. Posture Improvement: Practicing Cat-Cow regularly can help correct poor posture habits by encouraging a balanced alignment of the spine. It also strengthens the muscles supporting your spine.
  4. Abdominal Massage: The pose involves controlled movement of the abdomen, which can aid in digestion and relieve discomfort from gas or bloating.
  5. Warm-Up: Many yogis use the Cat-Cow Pose as a warm-up exercise at the beginning of their practice to awaken the spine and prepare the body for more challenging poses.

Pose 4: Corpse Pose (Savasana)

Corpse Pose

The Corpse Pose, or Savasana, is often considered one of the most relaxing yoga poses. It’s the perfect way to wind down your yoga practice and achieve a state of deep relaxation. Here’s how to do it:

Step-by-Step Instructions:

  1. Find a Comfortable Space: Lay down on your yoga mat or a soft surface. Ensure you have enough room to stretch your body comfortably.
  2. Body Alignment: Lie flat on your back with your legs extended and your feet slightly apart. Let your arms rest gently by your sides, palms facing up. Make sure your body is in a straight line.
  3. Relax Your Muscles: Close your eyes and take a few deep breaths. As you exhale, release any tension in your muscles. Start from your toes and work your way up to your head, consciously relaxing each part of your body.
  4. Focus on Your Breath: Pay attention to your breath as it flows naturally. Feel your chest rise and fall with each breath. Let go of any thoughts or distractions and just be present in the moment.
  5. Clear Your Mind: If your mind starts to wander, gently bring your focus back to your breath. Imagine all your worries and stress melting away with each exhale.
  6. Stay in Savasana: Continue to breathe deeply and stay in this pose for at least 5-10 minutes, or longer if you like. The longer you stay, the deeper your relaxation will be.
  7. Exiting the Pose: To exit, slowly start to deepen your breath. Gently wiggle your fingers and toes, bringing awareness back to your body. Roll onto your side in a fetal position, and when you’re ready, sit up slowly.


The Corpse Pose may seem simple, but its benefits are profound:

  1. Stress Reduction: Savasana is a powerful tool for stress management. It allows your body and mind to completely let go of tension, promoting relaxation.
  2. Improved Sleep: Practicing Savasana regularly can help improve the quality of your sleep. It calms the nervous system, making it easier to fall asleep and stay asleep.
  3. Enhanced Focus: It can improve your ability to concentrate and be present in the moment by teaching you to let go of distractions and worries.
  4. Muscle Relaxation: Savasana helps release physical tension, which is especially beneficial if you carry stress in your muscles.
  5. Emotional Balance: Regular practice of this pose can help reduce anxiety and promote emotional well-being.
  6. Lower Blood Pressure: By relaxing the body and mind, Savasana can contribute to a reduction in blood pressure levels.

Pose 5: Bridge Pose (Setu Bandhasana)

Bridge Pose

Are you ready to unlock another wonderful yoga pose that can help you manage stress and anxiety? In this segment, we’ll explore the Bridge Pose, also known as Setu Bandhasana. It’s a relatively simple yet highly effective pose that can make a significant difference in your overall well-being.

Step-by-step instructions:

  1. Starting Position: Begin by lying flat on your back on a comfortable yoga mat. Keep your arms by your sides, palms facing down, and your legs extended.
  2. Bend Your Knees: Gently bend your knees while keeping your feet hip-width apart. Ensure that your feet are flat on the mat, and your ankles are directly under your knees.
  3. Hands Placement: Place your arms alongside your body with your palms facing down. Your fingertips should be lightly touching your heels.
  4. Engage Your Core: As you exhale, press your feet and arms firmly into the mat, and lift your hips towards the ceiling. This action engages your glutes and core muscles.
  5. Lift Your Hips: Continue to lift your hips as high as you comfortably can. Your thighs should be parallel to each other and the floor. Keep your weight balanced evenly across your shoulders, arms, and feet.
  6. Relax Your Neck: Ensure that your neck and head remain in a natural, relaxed position. Avoid turning your head or straining your neck muscles.
  7. Hold and Breathe: Stay in this position for 30 seconds to one minute, breathing deeply and evenly. Feel the stretch in your chest, hips, and thighs.
  8. Release: To come out of the pose, exhale and slowly lower your hips back to the mat. Straighten your legs and take a moment to relax.


  1. Strengthens the Core: Bridge Pose engages and strengthens the muscles of your core, including the abdominal muscles and lower back, promoting better posture.
  2. Stress Reduction: Like many yoga poses, Setu Bandhasana helps calm the mind and relieve stress. The gentle inversion encourages relaxation.
  3. Improved Spinal Flexibility: This pose promotes flexibility in the spine, which is vital for maintaining overall mobility and preventing back pain.
  4. Toning of the Glutes: Regular practice of Bridge Pose can help tone and strengthen your gluteal muscles, giving you a firmer and more toned backside.
  5. Therapeutic for Anxiety: The pose is known to have a soothing effect on the nervous system, making it a valuable tool in managing anxiety and mild depression.
  6. Stimulates Thyroid: Bridge Pose gently stimulates the thyroid gland, which plays a crucial role in regulating metabolism.
  7. Digestive Health: This pose can also improve digestion by massaging the abdominal organs, helping to alleviate digestive discomfort.

Additional Stress Management Techniques

In the quest to manage stress and anxiety, we often overlook a powerful tool that’s right on our plate – our diet. What we eat plays a crucial role in how we feel, both physically and mentally. Let’s dive into why maintaining a healthy diet is essential for stress management.

Importance of A Healthy Diet

1. The Gut-Brain Connection

Ever heard of the phrase “gut feeling”? Well, there’s science behind it. Your gut and brain are intimately connected through a network of neurons, hormones, and neurotransmitters. What you eat directly influences your gut microbiome, which, in turn, can impact your mood and stress levels. A diet rich in fiber, fruits, vegetables, and probiotics can promote a healthy gut and improve mental well-being.

2. Blood Sugar Stability

The rollercoaster of blood sugar levels can wreak havoc on your mood. When you consume sugary, processed foods, your blood sugar spikes and crashes, leading to irritability and anxiety. Opt for complex carbohydrates, whole grains, and balanced meals to keep your blood sugar stable and your stress levels in check.

3. Nutrient Powerhouses

Certain nutrients are known to combat stress. For instance, foods rich in magnesium, such as leafy greens, nuts, and seeds, can relax your muscles and calm your nerves. Omega-3 fatty acids found in fatty fish like salmon have anti-inflammatory properties that can reduce stress and anxiety.

4. Hydration Matters

Dehydration can make you feel tired, irritable, and anxious. Staying adequately hydrated is a simple yet often overlooked way to manage stress. Drinking enough water helps your body function optimally, promoting a sense of well-being.

5. Mindful Eating

Mindfulness isn’t limited to yoga and meditation. It applies to your diet too. Paying attention to what you eat, savoring each bite, and eating without distractions can help you make healthier food choices and reduce stress-related overeating.

Sleep and Its Impact on Anxiety

When was the last time you had a truly restful night’s sleep? If you’re struggling with anxiety, poor sleep might be part of the problem. Here’s why sleep hygiene is crucial for managing anxiety:

1. The Sleep-Stress Cycle

Stress and sleep have a reciprocal relationship. When you’re stressed, it can be hard to fall asleep or stay asleep. On the flip side, insufficient sleep can make you more susceptible to stress and anxiety. Breaking this cycle starts with good sleep hygiene.

2. Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. This consistency improves the quality of your sleep and can reduce nighttime anxiety.

3. Create a Relaxing Bedtime Routine

Engage in calming activities before bedtime, such as reading a book, taking a warm bath, or practicing gentle yoga or meditation. These rituals signal to your body that it’s time to unwind.

4. Limit Screen Time

The blue light emitted by screens can interfere with your sleep by suppressing the production of melatonin, the sleep hormone. Aim to avoid screens at least an hour before bedtime.

5. Comfortable Sleep Environment

Your bedroom should be a sanctuary for sleep. Keep it dark, cool, and quiet.

6. Be Mindful of Your Diet and Caffeine

Eating heavy or spicy meals close to bedtime can disrupt sleep. Similarly, limit caffeine intake in the afternoon and evening, as it can interfere with your ability to fall asleep.


In conclusion, yoga offers a remarkable path towards managing panic and anxiety for people of all levels, particularly beginners. Through its gentle yet profound practices, yoga provides a holistic approach that nurtures the mind and body, helping individuals regain control over their emotions and find inner peace.

The five yoga poses outlined in this guide – Child’s Pose, Legs Up the Wall, Cat-Cow Pose, Corpse Pose, and Bridge Pose – are potent tools in your stress and anxiety management toolkit. These poses, when practiced with mindfulness and proper technique, can alleviate tension, calm the mind, and promote relaxation.

Furthermore, yoga is not just about the physical postures; it encompasses deep breathing techniques and mindfulness meditation, which are crucial for reining in anxiety and finding mental clarity. By incorporating these aspects into your practice, you can cultivate a sense of awareness and presence that transcends the mat and carries over into your daily life.


How long should a yoga session for anxiety typically last?

A session can vary in length, but even a short 10-15 minute routine can be effective. Longer sessions, around 30-60 minutes, may offer more comprehensive benefits.

How long does it typically take to notice a reduction in anxiety through yoga practice?

The timeline varies from person to person. Some individuals may experience immediate relief in the form of reduced stress and improved mood, while others may take several weeks or months to see significant changes.

Additional Resources

14 Yoga Poses for Anxiety:


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