Yoga for Anxiety: 7 Poses Every Woman Should Know

Anxiety often manifests as racing thoughts, tightness in your chest, or a feeling of being unable to slow down. When life feels overwhelming, yoga provides a great way to calm both your body and mind. With gentle movements, breath awareness, and grounding poses, you can soothe your nervous system and reconnect with inner peace.

Whether you’re just starting out or have practiced yoga for years, these 7 poses for anxiety are simple, effective, and nourishing—especially for women dealing with stress, overwhelm, or burnout.

1. Child’s Pose (Balasana) – The Surrender
Child’s Pose is a gentle resting position that calms your nervous system and helps you feel safe and supported. It releases tension in your hips, back, and shoulders while encouraging deep, steady breathing.

How to:
Kneel on the floor with your big toes together and sit back on your heels. Stretch your arms forward and rest your forehead on the mat. Breathe slowly and allow your body to soften into the ground.

Tip: Place a pillow or bolster under your chest for added comfort and grounding.

2. Legs Up the Wall (Viparita Karani) – The Nervous System Reset
This restorative pose calms your mind, eases anxiety, and improves circulation. It counteracts stress by lowering your heart rate and blood pressure.

How to:
Lie on your back with your legs extended up against a wall. Keep your arms relaxed at your sides. Close your eyes and breathe deeply for 5 to 10 minutes.

Tip: Try this pose before bed to help relax your body and support deeper sleep.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana) – The Emotional Release
Cat-Cow is ideal for releasing tension and connecting movement with breath. It gently massages your spine and helps you feel in tune with your body’s rhythm.

How to:
Start on your hands and knees. Inhale and arch your back (Cow), lifting your chest and tailbone. Exhale and round your spine (Cat), tucking your chin to your chest. Repeat slowly for 1 to 2 minutes.

Tip: Focus on taking long, smooth breaths—this rhythmic flow helps regulate your nervous system.

4. Forward Fold (Uttanasana) – The Mind Quietener
This simple pose helps you calm racing thoughts and draw energy inward. Folding forward naturally calms your mind and relieves tension in your neck and shoulders.

How to:
Stand with your feet hip-width apart and bend at your hips to fold forward. Let your arms hang or rest your hands on the floor or your shins. Keep a slight bend in your knees.

Tip: Visualize stress melting off your shoulders as you exhale.

5. Bridge Pose (Setu Bandhasana) – The Heart Opener
Bridge Pose opens your chest and heart—areas that often tighten when you're anxious. It strengthens your core and encourages emotional release.

How to:
Lie on your back, bend your knees, and position your feet hip-width apart. Press into your feet to lift your hips toward the ceiling. Hold for 5 breaths, then lower down slowly.

Tip: Focus on opening your heart space and breathing deeply into your chest.

6. Seated Forward Bend (Paschimottanasana) – The Deep Relaxer
This calming pose stretches your back and hamstrings while promoting calm and introspection. It’s excellent for quieting an overactive mind.

How to:
Sit with your legs extended in front of you. Inhale and lengthen your spine, then exhale and fold forward over your legs. Rest your hands on your feet or shins and breathe deeply.

Tip: Don’t force the stretch—allow gravity and breath to guide you deeper.

7. Corpse Pose (Savasana) – The Integration
Every yoga practice should end with Savasana. It’s the ultimate relaxation pose, allowing your body and mind to integrate calm and balance.

How to:
Lie on your back with your legs extended and arms at your sides. Close your eyes and let your breath flow naturally. Stay here for 5 to 10 minutes, releasing all effort.

Tip: Use a blanket and eye pillow for added comfort and grounding.

The Mind-Body Connection: Why Yoga Works for Anxiety
Yoga activates the parasympathetic nervous system—your body’s natural relaxation response. Through mindful breathing and gentle movement, yoga lowers cortisol levels, stabilizes mood, and helps you feel more present.

Practicing these seven poses regularly can:

- Decrease anxiety and tension
- Improve sleep and energy
- Support emotional balance
- Foster body awareness and self-compassion

Final Thoughts
You don’t need a full hour to feel the benefits of yoga for anxiety. Even 10 to 15 minutes a day can make a clear difference. Create a calming environment, roll out your mat, and let your breath guide you back to yourself.

Start today—your body knows the path to peace.