The Best Yoga Poses For Relieving Anxiety And Tension

Feeling overwhelmed or anxious can take a toll on both your mind and body. Tension builds up, breathing becomes shallow and restlessness takes over. While there are many ways to cope, yoga is one of the most natural remedies. By combining mindful movement, breath awareness and stillness yoga is a gentle yet powerful way to inner calm.

In this article we explore the benefits of yoga for anxiety and tension, followed by the best poses to practice at home for your emotional well being.

What Are The Benefits Of Yoga For Anxiety And Tension?

Yoga is more than just stretching or exercise - it’s a practice that nurtures the nervous system, calms the mind and creates a sense of safety in the body. Whether you’re struggling with daily stress or chronic anxiety yoga has the tools to help you reconnect and reset.

Reduces Stress Hormones

When anxiety hits your body activates the stress response and floods your system with cortisol and adrenaline. Yoga helps regulate this response by lowering cortisol levels and stimulating the parasympathetic nervous system - the part of your body that’s responsible for relaxation and recovery. This shift slows down your heart rate, eases muscle tension and calms the mental state.

Increases GABA Levels

Gamma-Aminobutyric Acid (GABA) is a neurotransmitter that calms brain activity. Low levels of GABA have been linked to anxiety disorders. Research shows that regular yoga practice especially those that include breathwork and meditation can increase GABA levels in the brain resulting in better mood and reduced anxiety.

Promotes Mindfulness

Anxiety pulls us into fearful thoughts about the future or uncomfortable memories from the past. Yoga grounds you in the present moment. Through focused attention on your breath and body you develop mindfulness - the ability to observe thoughts without becoming overwhelmed by them. Over time this practice helps you become more aware and less reactive to stress triggers.

Improves Breathing

Shallow or rapid breathing is common during anxious episodes. Many yoga poses focus on deep diaphragmatic breathing which activates the vagus nerve and tells your body to relax. Conscious breathing not only slows down your heart rate but also gives you a tool to use whenever anxiety arises on or off the mat.

Source: venngage.com

What Are The Best Yoga Poses For Anxiety And Tension?

Some poses are especially good for calming the nervous system and releasing physical tension. You can do these in a sequence or individually depending on what you need.

Child’s Pose (Balasana)

This gentle resting pose makes your body turn inwards and ground itself. By folding forward and resting your forehead on the mat, Child’s Pose calms the mind and reduces stimulation. It’s great for when you feel overwhelmed as it makes you feel safe and surrender.

 

 

Standing Forward Fold (Uttanasana)

The Standing Forward Fold stretches the spine, hamstrings and calves and brings blood to the brain. This gentle inversion quietens the mind, reduces fatigue and relieves anxiety symptoms. Letting your head hang freely from your spine can feel like an emotional release and lightness.

 

 

Cat-Cow Pose (Marjaryasana/Bitilasana)

This simple sequence gently massages the spine and releases tension in the back and neck. The flow between Cat and Cow, synchronised with breath, brings awareness to your body and connection. It’s great for anxiety caused by sitting too long or holding stress in the upper body.

 

 

Legs Up The Wall (Viparita Karani)

One of the most restorative poses, Legs Up The Wall reverses blood flow, improves circulation and calms the nervous system. This passive pose invites deep relaxation, so it’s great before bed or after a stressful day. It reduces swelling in the legs, eases lower back tension and brings stillness to your mind.

 

 

Corpse Pose (Savasana)

Used at the end of a yoga practice, Savasana allows your body to integrate all the benefits of your practice. Lying flat with your eyes closed, you consciously release every muscle and surrender to stillness. Although it looks simple, Savasana is a meditative state that can melt away stress and bring mental clarity.

 

 

Source: westernwellness.com.au

How Often Should I Practice These Poses?

There’s no one-size-fits-all when it comes to yoga. The key is consistency and listening to what your body needs on any given day. Here are some general guidelines to help you create a practice that supports your mental well-being.

Daily Practice

10-15 minutes of yoga a day can reduce anxiety over time. A short sequence of Child’s Pose, Cat-Cow and Savasana is enough to calm your mind and rebalance. Consistency builds your resilience to stress and creates a self-care ritual.

Weekly Practice

If daily feels too much, aim for 2-3 times a week. Longer, more focused practices can be just as beneficial. Use this time to explore restorative poses and breathwork techniques for emotional release and inner peace.

As Needed Practice

Some days call for spontaneous care. When anxiety strikes out of the blue, having a few go-to poses - like Legs Up The Wall or Forward Fold—can make a big difference. Yoga becomes not just a practice but a lifeline during stress and overwhelm.

 

Elevate Your Practice With The Rest And Digest Yoga Bundle

Starting yoga at home can feel overwhelming—but having the right yoga gear makes all the difference. That’s why we created the Rest and Digest Yoga Bundle, a beginner-friendly set to support your journey.

It includes a Jute and Natural Rubber Yoga Mat, a non-slip, cushioned surface for comfortable and grounded movement. A stretch strap so you can really get the most out of your yoga practice and a Pair of Cork Yoga Blocks for extra support and stability - ideal for modifying poses or deepening stretches.

See our guide to choosing the appropriate yoga mat for your needs here.

With this thoughtful bundle your home becomes a sanctuary for healing and makes it easier to create a consistent and enjoyable practice.

Start Your Journey To Inner Calm

Yoga is more than physical flexibility—it’s emotional resilience, mental clarity and deeper calm. Whether you’re managing chronic anxiety or occasional tension, the gentle power of yoga invites you to connect with your breath, body and inner stillness.

By practicing these simple poses and creating a supportive environment with the Rest and Digest Yoga Bundle you can create a practice that nourishes body and mind. Life doesn’t stop - but yoga does.