8 Effective and Best Yoga Poses for Anxiety Relief and Better Sleep

Yoga Exercises for Anxiety | Yoga Poses for Anxiety Relief | Beginners Yoga for Anxiety | Yoga Postures for Depression and Anxiety

The world we are currently living in is having many challenges and one the worst one is disturbing mental and physical health. Stress, anxiety not only make you uncomfortable mentally, but it can hurt physically if now eliminated within time.

There are multiple activities to help combat both mental and physical challenges. However, Yoga is one of those activities that affect you mentally, emotionally, physically and psychologically.

Yoga Asanas are one of the holistic practices, done correctly with discipline, that can transform you. In this blog post of BigBrainCoach, I will share some of the effective Yoga Poses for Anxiety Relief and balanced emotional health.

Also Read about 12 Yoga Poses for Weight Loss for Beginners

Relaxing and Effective Yoga Poses for Anxiety Relief

1- Child’s Pose (Balasana)

As the name says, Balasana or child pose is a position that makes you look like a relaxed child. Have you ever seen a child with flexibility and a pure smile on their faces? Balasana changes you in the same way.

In order to practice balasana, kneel on the mat, bend forward and bring both your hands front stretched. Raise your forehead and stay in the position with a relaxed mindset. Feel the energy flow in various parts of your body including your mind.

This gentle and effective yoga pose helps you release anxiety, stress and emotional trauma hidden in you. Balasana is one of the Yoga Poses for Anxiety Relief by healing your core and making you mentally, emotionally strong.

2- Cat-Cow Pose (Marjaryasana-Bitilasana)

Cats are one of the flexible animals and it’s one of the reasons behind the name of this particular yogasan. When you synchronize your breath with posture and thoughts, you become able to release stress from your mind.

Bring your body posture in the position of cat -Cow posture and focus on your breathing practices. Inhale while going into cow pose and exhale while cat pose. In this posture your breathing must be accordingly as it creates a significant energy in the body.

Cat cow poses are one of the most effective Yoga Poses for Anxiety Relief and metal strength. While practicing your physical activities or in your free time, spend some time in this position and check your emotions.

Also Read about 7 Yoga for Shoulder Impingement and Rotator Cuff

3- Standing Forward Bend (Uttanasana)

Standing forward bend is another relaxing and effective yogasana when it comes to release stress. Stress, worry and emotions get stored in your mind along with your mind.

When it comes to cleansing and eliminating those stress permanently, it’s crucial to release and fill with different and healthy thoughts. Therefore, while practicing yoga asana, make sure you read some good books and eat fresh and more green.

In order to practice Standing forward pose, stand with your feet maintaining a distance between both legs. Slowly bend forward and bring your hands down to your feet.

Stay there for a few minutes and allow the blood to run through. It’s one of the Yoga Poses for Anxiety Relief that helps you have a better mental clarity.

4- Downward Facing Dog (Adho Mukha Svanasana)

Adho Mukhasana is an excellent yoga pose for both mental and physical health. If you already practice yogasana and want to customize your practice and make it more focused and significant, don’t forget to include this one.

While practicing downward dog pose, the spine, chest get affected. These two are the most powerful energy centers. Also, these hold most of the emotions and when you hold things, the energy flow stops and you feel stressed.

When you stretch or work with your heart and spine, you release blocked energy along with all the stress. It’s one of the Yoga Poses for Anxiety Relief and heals the released part of your mind and body.

5- Bridge Pose (Setu Bandhasana)

Bridge pose is an essential pose it helps you stay fit by taking special care of your bridge part of the body. In order to practice this pose, lie on your back with your knees bent and feet hip-width apart.

Now, lift your hips up and create a posture with your body that looks like a bridge. This posture allows you to focus on your shoulder and leg. Every part of your body, the energy centers hold some of your emotions and creates physical pain.

Bridge pose is one of the calming yoga poses that organically helps you stay positive and feel better after practice. It’s one of the very effective Yoga Poses for Anxiety Relief and feeling peace within.

6- Seated Forward Bend (Paschimottanasana)

Seated forward bend is one of the asan you can easily practice by sitting and releasing blocked energy from your mind. This pose helps you work on your stomach, breath making yourself flexible.

In order to practice this asana, sit on the mat, extend your leg in front of you, inhale and straighten your spine. Exhale and bend forward from your hips, reach to your ankles slowly.

Hold there for at least a mint and come back to first position, inhale and relax. Repeat for a few times and feel the changes. Paschimottanasana is one of the effective Yoga Poses for Anxiety Relief and feel refreshed.

7- Corpse Pose (Savasana)

Shavasana is generally the last asana that helps you relax your mind and release stretching pain from the body. Whatever exercise you do with the yogasana you practice, your body stores some pain and stress, savasana helps you release that make you feel refreshed.

It’s also popular as a final relaxation yoga pose among yagic practitioners. After finishing all of your asanas, lie down on your back with a relaxed arm and let go of everything running in your mind.

Focus on your breath, and thoughts but don’t attach to any of it, just be in the moment and allow yourself to feel it. Savasana is one of the effective Yoga Poses for Anxiety Relief and better sleep.

The final relaxation pose, Savasana, is essential for integrating the benefits of your yoga practice. Lie down on your back, arms relaxed by your sides, and let go of any tension. Focus on your breath and let your thoughts come and go without attachment.

Also Read about 7 Essential Yoga for Rock Climbers and Its Benefits

8- Alternate Nostril Breathing (Nadi Shodhana Pranayama)

Pranama is one of the practices that helps to release negative thoughts, clear the energy and feel better in a few minutes only. It’s helpful to even those who get panic attacks and find themself helpless.

Make sure to start your asan practicing this first. Nadi shodhan pranayam helps to clear even those blockages that helps clear any mental, or nostril blockages. When you clear the energy, flow increases and heals you mystically.

Learn to practice nadi shodhan in the right manner and give yourself a few minutes in the morning, before eating anything. It’s one of the practices or you may add in your schedule while practicing Yoga Poses for Anxiety Relief.


1- Can pranayama cure anxiety?

The answer is YES. Anxiety is the result of holding a thought or events in your mind. Holding affects your energy flow and you feel uneasy and stressed.

When you do pranayama, focus on your breathing practice, it clears the block and makes the energy flow normal. Practicing ten minutes in the morning can help you release anxiety and give you much physical and mental health for the long term.

2- Which Mudra is good for anxiety?

Anxiety affects your mental state and yoga, pranayamas and mudras are helpful to release stress from the mind. The Uttarabodhi Mudra is one of the best mudra to help with anxiety.

In order to practice it, Index fingers and thumbs of both hands should be joined together. While the index fingers point to the ceiling, point the thumbs to the floor.

This simple practice helps to calm an agitated mind or soothe the nerves before starting any seemingly overwhelming task.

Final Words: Yoga , meditation, and pranayamas are the most effective practices when it comes to mental health. Accept it if you want to heal yourself permanently from any stress, not just for relaxation.

Self care includes all these activities and teaches you to connect your body, understand and guide your mind. Inner peace Stress is very harmful for your physical health, therefore investing yourself is crucial.

If you found this blog post informative and guiding, share it with some of your friends or family, help them take care of themselves. Also, bookmark this page for more informative articles such as “Yoga Poses for Anxiety Relief” for instant access in the future.

Stay Healthy, Stay Blessed