Yoga for Beginners & Beyond (Yoga for Stress Relief)

There are many effective yoga poses for anxiety. But many people just do exercises and workouts to get relief from anxiety. Do you know what is the difference between yoga and exercise? You might say both are same….

Yoga brings the union of body, mind and soul. But exercise is done only through our physical body. It does not involve the integration of mind and soul.

Yoga is one of the best method to relieve stress and anxiety. Medications like anti- depressants prescribed by doctors, may have worst effect on your health.

Sara Divello, the head of a $750 billion financial services company. Left her job to become a yoga tutor.
She says,” I can’t run behind a stressful life. I love doing yoga and want to do something in this area”.

What’s the problem, yoga for anxiety is here!

  • Dolphin pose (Ardha Pincha Mayurasana)
  • Eagle pose (Garudasana)
  • Corpse pose (Corpse pose)

Dolphin (Ardha Pincha Mayurasana) pose for anxiety

This is one of the easiest asana in comparison to other difficult postures. Upper back is the anatomical focus of this pose.

How to perform?

  • Start from the table position. Keep your knees below the hips and forearms on the floor, shoulders above the wrists.
  • Then, exhale. Curl your toes and slowly raise the knees away from the floor.
  • Lift the heels off the ground, to balance the lower body on the toes.
  • Stretch the tailbone away from the pelvic region. Bring it closer to the pubic region.
  • In the next step. Raise your entire body in the direction of the ceiling. While doing this the ankles and the inner legs should draw up into the groin region.
  • Now, press the forearms into the ground.
  • Firm the shoulder blades (when holding the head between the upper arms).
  • Stay in this posture for about 30 seconds.
  • Exhale and bend the knees to return to the normal state.


  • Alleviates stress and depression.
  • Stretches the hamstrings, shoulders and calves.
  • Relief from the symptoms of menopause.
  • Boosts digestion.
  • Relief from headache, fatigue, sciatica, high blood pressure.


Not recommended for people with neck or shoulder injuries.

Preparatory poses pose for anxiety

Plank yoga pose for anxiety

How to perform?

  • Start from standing forward fold.
  • Step your both feet back into a push-up form.
  • Now, spread the fingers wide apart. Press your palms into the ground.
  • Ensure, the legs, hips and torso are in a straight line.
  • Bring the crown of the head forward, pressing the heels back.
  • Now, take deep breaths.
  • Stay in this pose for 1-4 breaths.
  • Release.

Uttanasana pose for anxiety

How to perform?

  • Start from Tadasana. Lengthen your hands up. You should inhale while doing this.
  • Then, exhale and bend your body towards forward direction from the hips.
  • Remember to bend the body from the hips or buttocks.
  • Maintain your knees straight.
  • Keep your hands besides your feet, where your palms are pressed into the ground.
  • Bend your hands from the elbows.
  • Hold this pose for 1 minute.

Follow up yoga poses for anxiety

Salbhasana pose for anxiety

How to perform?

  • Lay on the ground facing downwards.
  • Place your chin on the ground. Bring the hands by your sides.
  • Now, make a fist with each hand and place them against the ground.
  • Slowly lift your left leg up, when pushing against the ground.
  • Raise to a maximum level as possible.
  • Stay in this pose for about 10 seconds.
  • After this, lift your right leg in the same manner.
  • Relax.
  • Now, raise both the legs together simultaneously.
  • Hold this pose for a longer period.
  • Come to the normal state.

Eagle pose (Garudasana) for anxiety

Garudasana preparatory poses

The pose is also called as king of the birds pose. Eagle pose might be difficult for the beginners. It can be attained only through continuous effort and practice.

How to perform?

  • Stand in Tadasana and lengthen your body.
  • Next, breathe and bend your knees.
  • Raise the left leg. Bend this leg and try to fold it around the right leg.
  • Keep both the knees bent.
  • Try to balance your body on the right foot.
  • Then, bring your hands in front of your face. Repeat the above steps of bending for the hands also.
  • Hold this pose for 8-10 seconds.
  • Unwind your hands and legs.
  • Return to the original form.
  • Practice these steps 5-10 times every day.


  • Makes you learn balancing.
  • Increases concentration.
  • Avoids joint and knee pain.
  • Provides massage to the calf muscles, thighs, arms and shoulders.
  • Stretches and strengthens both hands and legs.


  • Not to practice in case of knee and joint injuries.
  • Avoid doing this while pregnancy.
  • Garudasana is not meant for obese people.
  • In case of any problem while performing this, consult a doctor at the earliest.

Preparatory poses for anxiety

Virasana yoga pose for anxiety

How to perform?

  • Start from kneeling down on the floor. Thighs should be perpendicular to the floor.
  • The inner thighs must touch each other.
  • Keep your feet at a distance (little apart than the hips).
  • The upper body of the feet should be placed on the floor. Now, press this upper part of the foot.
  • Breathe deeply and sit back halfway.
  • Sit on the ground in between the mat.
  • Come in Dhyana mudra posture. In this mudra, touch the tip of the index finger with the nib of the thumb.
  • Let the other three fingers remain straight.
  • Stay in this pose for 1-3 minutes.
  • Release.
  • Repeat these procedures daily.

Prasarita Padottanasana yoga pose for anxiety

How to perform?

  • Stand in Tadasana. Breathe deeply and spread your feet apart.
  • Keep both the hands on the waist above your buttocks.
  • Raise the inner arches of your legs. Keep your feet firmly on the ground and draw the thigh muscles.
  • Then, take deep breaths and raise your chest. Let your front torso to be longer.
  • Now, exhale and keep stretching the front of your torso.
  • Slowly lean towards the front side. Reach out your hands.
  • Now, press the fingertips. Maintain your back and torso in a slightly concave posture. Raise your head and look towards the ceiling.
  • Shove the top of your thighs backwards to extend the torso.
  • While doing this, keep inhaling and exhaling.
  • Bend your elbows and lean in further (to a maximum level).
  • Keep pressing the inner parts of your palms into the ground.
  • Remain in this posture for about 30 seconds.
  • On attaining perfection you may extend the pose for about 1 minute.
  • Breathe deeply and return to the mountain pose.

Adho Mukha Svanasana yoga pose for anxiety

How to perform?

  • Start from table pose.
  • Now, exhale and slowly lift your hips, straighten the elbows and knees.
  • Your body should form an inverted V shape.
  • Make sure, your hands are in line with the shoulders and the feet in line with the hips.
  • Press your both hands on the floor. Stretch your neck.
  • Stay in this pose for a few seconds.
  • Return to the normal state.

Follow up poses


Utkatasana effective yoga pose for anxiety

How to perform?

  • Begin from Tadasana. Lengthen your hands upwards and then bring them down.
  • Then raise your arms in a perpendicular line with the ground.
  • Unite your hands in a prayer position. Try not to bend your hands from the elbows.
  • Breathe deeply with proper inhalation and exhalation.
  • Next, slightly bend your knees and try to keep it parallel with the ground.
  • Your spine and shoulders should be kept firm.
  • Make your back straight and stay in this pose for 30 secs.
  • Practice this asana 10 times everyday.

Shavasana (Corpse pose) effective pose for anxiety

Corpse pose is practiced after an active yoga session. Which gives complete relaxation to your body.

How to perform?

  • Lay flat on the ground. Its good if you lay on the hard surface.
  • Close your eyes. Keep your legs apart with toes facing sidewards.
  • Place your arms along your body leaving the palms open.
  • Now, start concentrating on every part of your body. Starting from the toes.
  • While doing this breathe slowly and deeply. To obtain complete relaxation.
  • Do this for 10-12 minutes.
  • Release and sit up in Sukhasana.

Benefits of Shavasana (Corpse pose) effective pose for anxiety

  • Releases stress.
  • Calms the body and mind.
  • Lowers blood pressure and anxiety.
  • Widens memory power.
  • Rises energy levels.


  • Pregnant women must rest their head and chest on a bolster.
  • The asana is safe and can be practiced by everyone.
  • You may use props in case of back injuries.

Preparatory poses

Shavasana must be done in the end. After practicing all the active asanas and pranayamas.

Follow up poses for anxiety

Sukhasana pose for anxiety

How to perform?

  • Sit down on your mat keeping the legs extended in front of the body.
  • Make your legs straight and stretch them.
  • Now, bend your left knee. In such a manner, where the sole of the left feet is kept on the inner side of the right thigh.
  • Sit comfortably.
  • Maintain your spine erect, arms and shoulders firm.
  • Bring your hands on the knees and perform Dhyana mudra.
  • Stay in this posture for a longer period (10-15 minutes).
  • Practice this asana daily.