Yoga Therapy For Anxiety- 5 Yoga Asanas to Relieve Anxiety Disorder

yoga therapy for anxiety

Anxiety has become a very common issue for everyone, excessive workload, socialization, environmental conditions, social media, education, work, etc are causing a lot of stress for us which eventually leads to some mental health conditions. The problems start when it becomes persistent and interferes with our day to day life, then it becomes a serious disorder that needs professional medical help. The feeling of uneasiness, excessive worrying, fear of the unknown, insecurity about a situation, etc needs to be treated before reaching the serious point. Anxiety can be reduced on the primary level by practicing yoga and mindfulness, regular yoga can help you stay calm and motivated. Here are 3 effective yoga therapy for anxiety.

  1. Matsyasana / Fish Pose
A person standing on a rug

How to do: Start with lying on your back, keep feet together and hands relaxed on each side, place the hands under your hips when palms facing down, bring the elbows close to each other. Breathe in and lift your head up with the chest, keep your chest elevated, lower the head back and touch the floor. Press the elbows firmly into the ground, your weight should be on the elbow, lift your chest up, press the thighs, and legs to the floor. You can hold the post as long as you are comfortable, be relaxed, and take long breaths.

Benefits: Matsyasana helps stretch the back, chest, and neck, it relieves tension from the neck and shoulder area. This pose provides relief from respiratory problems by encouraging deep breathing. The fish post gives the utmost calmness by toning the parathyroid and pineal glands.

  1. Marjariasana / Cat Stretch

How to do: Put your palm and knee on the same surface bending downwards, form a table so that your back is straight like a top and four stands. Look straight at the front, inhale and raise your chin tilting your head back, push your stomach downwards and hips upwards, compress the buttocks. Hold it and take long deep breaths, return to the table pose.

Benefits: It makes your spine and back flexible, gives strength to the shoulder and wrists, tones the abdomen, improves blood circulation, tones and calms the mind.

  1. Hastapadasana / Standing Forward Bend

How to do: Stand straight with feet together and arms at each side, balance your weight evenly on feet, breathe in and throw your arms overhead, breathe out and slowly bend forward down towards your feet, try to touch the ground with your fingertips. Stay in the pose for 30 seconds and breathe deeply, keep your spine erect, you can also rest your hands on your feet or beside the legs. Now exhale and move the chest towards knees, lift your hips higher, press the heels down, and move your head gently towards the feet. Breathe in and slowly come up stretching arms forwards and up.

Benefits: This pose helps to stretch all the muscles of the back of your body, it increases blood supply and freshness of the nerves, makes the spines strong, and tones the abdomen as well as internal organs.


So that was the basic guide to yoga therapy for anxiety with directions for how to do it, also we have added the amazing benefits of each yoga pose. Beginners may need some time to master the yogas, at first you will not reach the goal as directed but with practice, you can be more flexible and take the most benefits from it.

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