5 Yoga Poses for Anxiety and Panic Attacks

yoga poses for anxiety and panic attacks

Discover five powerful yoga poses for anxiety and panic attacks. Calm your mind, soothe your body, and find peace with these effective poses. Transform your well-being today!

Anxiety and panic attacks can be overwhelming experiences affecting the mind and body. Yoga offers a holistic approach to managing and reducing these symptoms. 

Combining physical postures (asanas), breath control (pranayama), and meditation, yoga can help calm the nervous system, promote relaxation, and cultivate inner peace. 

This article will explore five yoga poses for anxiety and panic attacks.

5 Yoga Poses for Anxiety and Panic Attacks

Incorporate these five yoga poses for anxiety and panic attacks into your routine, dedicating daily time to cultivate a sense of calm and balance. 

Experiment with different durations and variations of each pose to find what works best. Over time, you may notice a significant reduction in anxiety symptoms and an overall improvement in your well-being.

Yoga Pose 1: Mountain Pose (Tadasana)

Mountain Pose, or Tadasana, serves as a foundational pose in yoga. This yoga poses for anxiety and panic attacks and promotes grounding and stability while fostering a deep connection with the breath and the present moment. 

Step-by-step instructions to perform the pose

To practice Mountain Pose,

  • Stand tall with your feet hip-width apart.
  • Lengthen your spine, lifting the crown of your head toward the ceiling.
  • Relax your shoulders and arms alongside your body.
  • Breathe deeply, inhaling and exhaling through your nose.
  • Focus on finding balance and strength within your body.

Tips for beginners

Mountain Pose helps alleviate anxiety and panic attacks by centering the mind, improving body awareness, and encouraging deep, conscious breathing. 

As you hold this pose, visualize yourself rooted like a mountain, steady and unshakable.

Yoga Pose 2: Child’s Pose (Balasana)

Child’s Pose, or Balasana, is a gentle resting pose that promotes relaxation and releases tension in the body. It provides a sense of surrender, allowing the mind to quiet and find refuge. 

Step-by-step instructions to perform the pose

To practice child’s pose:

  • Start on your hands and knees.
  • Sit back onto your heels, keeping your knees together or apart, depending on your comfort. 
  • Lower your torso forward, draping it over your thighs.
  • Extend your arms forward or alongside your body.
  • Relax your forehead on the mat and breathe deeply.

Benefits of child’s pose

  • The child’s pose helps alleviate anxiety and panic attacks by activating the body’s relaxation response. 
  • It gently stretches the back, hips, and shoulders, releasing tension accumulating during stressful situations. 
  • As you sink into this pose, focus on surrendering and letting go, allowing any anxious thoughts or sensations to dissipate.

Yoga Pose 3: Standing Forward Bend (Uttanasana)

Standing Forward Bend, or Uttanasana, is a forward folding pose that calms the mind, relieves stress, and promotes a sense of introspection. 

Step-by-step instructions to perform the pose

To practice standing forward bend:

  • Stand with your feet hip-width apart.
  • Soften your knees and fold forward from your hips.
  • Allow your upper body to drape over your legs.
  • Let your arms hang or grasp opposite elbows.
  • Relax your neck and shoulders.

Standing Forward Bend Benefits

  • Standing Forward Bend helps release back, hamstrings, and neck tension—areas where stress accumulates. 
  • It also helps stimulate the nervous system, promoting a sense of tranquility and introspection. 
  • As you surrender into this pose, focus on the sensation of releasing and letting go of any worries or tension.

Yoga Pose 4: Bridge Pose (Setu Bandhasana)

Bridge Pose, or Setu Bandhasana, is a gentle backbend that opens the heart and relieves anxiety. It helps counteract the effects of prolonged sitting and poor posture, which can contribute to feelings of tension and unease. 

Step-by-step instructions to perform the pose

To practice Bridge Pose:

  • Lie on your back with your knees bent and feet hip-width apart.
  • Place your arms alongside your body, palms facing down.
  • Press your feet into the mat and lift your hips upward.
  • Interlace your fingers beneath your pelvis for support.
  • Roll your shoulders back and open your chest.

Bridge Pose Benefits

  • Bridge Pose helps release built-up tension in the chest, shoulders, and hips, providing relief and lightness. 
  • It also helps regulate breathing and calms the nervous system. 
  • As you lift into this pose, visualize your heart space opening, allowing feelings of anxiety or panic to dissolve.

Yoga Pose 5: Corpse Pose (Savasana)

Corpse Pose, or Savasana is the final relaxation pose in yoga. It allows for complete surrender and integration of the practice.

Savasana is a time for deep rest and rejuvenation, offering a respite from the chaos of daily life

Step-by-step instructions to perform the pose

To practice Corpse Pose:

  • Lie on your back with your legs extended and arms relaxed by your sides.
  • Close your eyes and allow your body to settle into the mat.
  • Focus on your breath, allowing it to flow naturally.
  • Release any tension in your body, starting from your toes and working your way up to your head.
  • Remain in this pose for a few minutes or as long as you’d like.

Corpse Pose Benefits

  • Corpse Pose promotes deep relaxation, calms the mind, and reduces anxiety and panic symptoms. 
  • It allows the body and mind to integrate the benefits of the practice, leaving you feeling refreshed and rejuvenated. 
  • As you lie in Savasana, invite a sense of deep surrender and stillness, letting go of any residual tension or worry.

Frequently Asked Questions

What are the benefits of practicing yoga for anxiety?

Yoga helps reduce anxiety by promoting relaxation, calming the mind, and improving body awareness. It can regulate breathing, reduce stress hormone levels, and increase feelings of well-being and peace.

Are these yoga poses suitable for beginners?

Yes, the mentioned yoga poses are beginner-friendly. They can be modified or adapted to accommodate different levels of flexibility and experience. It’s essential to listen to your body and not push beyond your limits.

How often should I practice these yoga poses?

Practicing these poses regularly, at least a few times a week, is recommended to experience their benefits. Consistency is vital, but listening to your body and taking breaks when needed is essential.

Can yoga poses replace professional help for anxiety?

While yoga can be a helpful complementary practice, it’s not a substitute for professional help. If you’re experiencing persistent anxiety or panic attacks, seeking guidance from mental health professionals is essential.

How long should I hold each pose during my practice?

The duration of each pose can vary depending on your comfort and ability. Generally, holding each pose for 5-10 breaths (about 30 seconds to a minute) is a good starting point. Gradually increase the duration as you become more comfortable.

A Word from Healthy Lifestyle

Incorporating yoga into your daily routine can be a powerful tool for managing anxiety and panic attacks. By practicing these poses regularly, you can develop greater self-awareness, learn to regulate your breath, and release tension stored in the body.

It would be best to approach your yoga practice with compassion and respect for your body’s limitations. If you have any pre-existing medical conditions or injuries, consult a qualified yoga instructor or healthcare professional before attempting these poses.

Integrating these yoga poses for anxiety and panic attacks into your daily life allows you to find solace and stability amid anxiety and panic. Allow the practice to guide you towards inner calm, where you can navigate life’s challenges with greater resilience and serenity.

Take a deep breath, roll out your yoga mat, and embark on this transformative journey toward managing anxiety and finding peace.

By Sonam Tobgay

I'm the creator of Healthy Lifestyle blog. I've been fascinated with health related articles and information since 2005 and have spent most of my waking hours consuming health contents from the top professionals in this field. My goal is to share the best tips and news about health, benefits of fruits and vegetables, and other health related issues so you can follow and lead a healthy life.

Exit mobile version