Yoga for Anxiety: The Top 7 Tips to Deal With Stress and Panic

Ralph Waldo Emerson said finding peace comes from within. But for those with extreme anxiety, it’s hard. It feels like finding peace is as hard as jumping into a pit of snakes.

About 18 percent of Americans aged 18 and over have anxiety. This makes anxiety the most common mental illness in the U.S.

Even those without an anxiety disorder can feel stressed and anxious every day. Now, many are worried about how to handle their anxiety.

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A little bit of anxiety is okay?

We all feel stress, fear, and anxiety sometimes. It could be a big exam or a first date. But we shouldn’t let these feelings stop us from living fully.

A little fear can be good, like salt in food. It keeps us focused and disciplined.

So, be kind to yourself. Anxiety is normal, just like happiness.

Yoga can help you stay calm when things get tough. It combines body exercises, breathing, and meditation. Many people with anxiety find it helpful.

Yoga has special techniques to calm your mind.

1. Yoga poses for anxiety

Yoga can make you feel better both inside and out. Asanas help by relaxing your body and making you feel happy.

1. Hero pose

This pose helps you find peace by sitting and breathing. Focus on your breath to stay calm.

Muscles worked:

• erector spinae
• quadriceps
• knee muscles
• ankle muscles

The hero pose is loved in yoga. It’s been around for centuries. It’s great for your body and mind.

2. Tree pose

Tree pose helps you focus and calm your thoughts.

Muscles worked:

• abdominals
• psoas
• quadriceps
• tibialis anterior

Learning tree pose yoga is easy. This article will show you its benefits. It’s good for everyone, no matter your skill level.

First, get comfy with the pose. Point your toes and keep them straight. Then, squeeze your thigh muscles and press your big toe down.

Feel your standing leg’s energy rise. This pose boosts your balance. After a few tries, you’ll feel the difference.

3. Triangle pose

This pose is great for your neck and back. It helps ease tension.

Muscles worked:

• latissimus dorsi
• internal oblique
• gluteus maximus and medius
• hamstrings
• quadriceps

Wondering how to do triangle pose yoga? There are many ways. Learn the benefits and how to do it safely. Try it in your practice!

The traditional triangle pose is a good start. It opens your pelvis and stance. You can reach your foot or lie flat on the floor.

Add another hand in front to make a complete triangle. It balances your pelvis and arms.

The third version extends your head away from your tailbone. Hold for five breaths. It’s called Trikonasana when your head is far enough.

You can add more triangles as you get more flexible. This pose is great anywhere you practice yoga.

4. Standing Forward Bend

This pose relaxes your mind and body. It releases tension.

Muscles worked:

• spinal muscles
• piriformis
• hamstrings
• gastrocnemius
• gracilis

Standing Forward Bend Yoga is a modern yoga pose. It bends you forward while you hold your toes. It’s a great cardio exercise that improves balance.

5. Fish pose

This backbend stretches your chest and back. It relieves tension and tightness.

Muscles worked:

• intercostals
• hip flexors
• trapezius
• abdominals

The fish yoga pose is fun for kids. It’s a popular pose for them. Here’s how to do it.

Start by standing straight. Lower your legs a bit. Then, lean your head back to breathe easily.

The fish pose strengthens your abs. Lie flat on the floor with your elbows by your sides. Raise your head and press your thighs down. Lower your chest towards the floor. Do this for six breaths, then raise your head again. Repeat three times a day for a few weeks.

6 . Legs-Up-the-Wall pose

This pose relaxes both your mind and body.

Muscles worked:

• hamstrings
• pelvic muscles
• lower back
• front torso
• back of the neck

The Legs-Up-the-Wall Yoga pose has many benefits. It helps release tension in your legs and feet. It also improves blood flow and lymphatic movement.

While it might cause some stress, it’s unlikely to cause health problems. It’s important to do this exercise regularly.

7. Reclining Bound Angle pose

This pose helps you relax and feel calm. For a heart opener, use a block or cushion under your back.

Muscles worked:

• adductors
• groin muscles
• pelvic muscles
• psoas

8. Head-to-Knee Forward Bend

This pose may soothe your nervous system.

Muscles worked:

• groin
• hamstrings
• spinal extensors
• gastrocnemius

2. Apply yogic philosophy to life

To live happily and healthily, learn and use yoga’s ancient wisdom. The Santosha principle teaches contentment.

The Aparigraha principle warns against greed and the need for more. The Soucha principle promotes a clean mind and body.

Yoga philosophy, as seen in the Yamas and Niyamas, supports healthy eating and living. Sri Sri Ravi Shankar’s commentary on the Patanjali Yoga Sutras helps understand this philosophy.

3. Pray, trust, and smile!

Prayer can make you feel secure and supported, reducing anxiety. Regular prayer and chanting can bring positive energy and calm your mind.

Faith is key to a stress-free life. It helps you not worry about the future because a higher power is watching over you.

Even if you don’t feel like it, smiling can make you feel more confident and relaxed.

4. Help others

Thinking only of ourselves can make us stressed and anxious. Instead, think about how you can help others. Helping others can make us happy and reduce depression.

5. Remember impermanence

Knowing that everything is temporary can make us more relaxed. It helps us not worry about things that won’t last forever.

6. Recall similar experiences

Events in the past that made you anxious can help you feel better. They remind you of your strength and how you’ve overcome challenges before.

7. Keep positive company around

Being around people who are positive helps you stay on track. The people you hang out with shape your view of life. So, choose to be with those who are upbeat and joyful.

Here are some other ways to handle your anxiety:

• Sing, dance, and celebrate. Just thinking about celebrating can shift your mood to a happier state.
• Have faith and trust in a higher power. Knowing you’re loved and accepted can make you feel secure.
• Think about the bigger picture and your goals. Reminding yourself of your purpose can give you stability.
• Do something unexpected. Sometimes, doing something out of the blue can distract you from anxiety.
• Prepare for the worst. Knowing you can handle anything can calm your mind.
• Remember, you’re more than your body, mind, or feelings. Understanding this can help you stay calm.

Yoga is more than just a workout; it’s a way of life. While doctors can diagnose anxiety, yoga teachers help you see life differently.

It’s best to learn yoga from certified teachers.

Yoga is great for your health, but it’s not a cure-all. Always practice with a teacher’s guidance.

If you have health issues, talk to a doctor and a yoga teacher before starting.