Yoga For Stress: 10 Yoga Poses To Curb Stress, Anxiety, Panic Attacks & Depression

Yoga For Stress: 10 Yoga Poses To Curb Stress, Anxiety, Panic Attacks & Depression

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"Take a deep breath, Calm down.."

I know we have all heard this from someone in our lives, but how often? 

There is always a way our stress hormones make us overthink many things that might or might not happen, May it be our exams, first job interview, stage fear, personal life matters. Ugh. Well, It's no surprise, right? 

Humans have thousands of thoughts per day. Thoughts are inevitable.  

Stress and anxiety are everywhere. Most of the fears we experience are kind of normal, just like the salt in our food. 

The actual Issue starts when this fear becomes so persistent and so intimidating, that it starts to cause problems in our day-to-day life. 

They become so constant emotions that are so ubiquitous, even without us realizing it, we start to believe it's normal -This is where yoga comes into action.

It is also important to know that yoga alone cannot be the treatment you might be looking for. 

Yoga is a lifestyle. This is meant to be inculcated in your life. Chin-up! Practice this. 

If you're having any negative thoughts, It is recommended to consult a therapist and follow your medication.  

10 Yoga Poses To Curb Stress, Anxiety, Panic Attacks & Depression.

“Some of the postures are challenging, but you are here you are learning to relax under physical duress and this will help you handle long-term anxiety.”

Heather Mason

1. Child's Pose (Balasana)

This asana is called the relaxing pose. Child's Pose will give a relaxing stretch for the hips, back, thighs, and ankles.

Courtesy: yogagolism

Balasana is one of the important asanas in yoga for stress. Rejenuates body and relieves neck pain and back pain. Healthy nervous and lymphatic systems are other benefits. 

2. Camel Pose (Ustrasana)

In yoga for stress, Ustrasana boosts your confidence, opens your heart to calm down, and stretches your lower back. It relieves lower back pain. Recommended for all the in-office workers

Courtesy: istock 

Tip: Push your hips forward over your knees and open your chest to the ceiling. 

3. Bridge pose (Setu Bandha Sarvangasana)

Bridge pose opens up your chest and shoulders. Relax and stretch your spine, the back of the neck, the thighs, and the hip flexors. Improper metabolism can also trigger stress hormones. 

Courtesy:  lessons.com

Bridge pose also stimulates the abdominal organs and thyroid glands, which will improve digestion and helps to maintain proper metabolism.

4. Cat cow pose (Marjariasana)

Marjariasana helps in relaxing and release some of the tension from the spine. This asana can calm you down and increase your flexibility of the spine. 

Courtesy: istock

During the practice, the body is stretched similarly to that of a cat and hence the name. This asana is useful in getting relief from menstrual cramps as it massages the female reproductive system. 

5. Bow pose (Dhanurasana)

This asana is also called the bow pose, relating to its position. Basically, this pose helps to release the tension from the neck, shoulders, spine and boost the circulation in the body. 

Courtesy: image source

Make sure to perform this asana 4-5 hours after having your main course meal. 

Again, It is best to do this pose in the morning. For any reason, if you cannot do it in the morning, you can practice it in the evening.

6. Corpse pose (Shavasana)

Shavasana, the name is because of the recumbent posture of a dead body. It is an important asana in yoga for stress. As easy as it looks, It is also considered to be a difficult pose to master. 

                                                     Courtesy:    istock

Savasana allows the body to release any integral tensions and allows the body to connect with your muscle memory, mind, and nervous system. It calms down and relaxes the physical body (heart rate, blood pressure, etc) and nervous system to return to normal baseline points.

7. Seated forward bends (Paschimottanasana)

This is another important asana that calms the brain and helps relieve stress and mild depression. It will stretch the spine, shoulders, and hamstrings.

Courtesy: yoga collective

Paschimottanasana also stimulates the liver, kidneys, ovaries, and uterus. They also improve digestion. Relieve the symptoms of menopause and menstrual discomfort.

8. Happy Baby Pose (Ananda Balasana)

The happy baby pose gently and relaxingly stretches the inner thighs, hamstrings, and groin and releases the tension from the back and hips, giving more flexibility and mobility. 

This asana also opens the inner thighs, hips, and groin. reduces lower back pain. realigns and stretches the spine.

                                                                                 Courtesy:  healthline

The pose is named “happy baby” because while you’re in this position — you are lying on your back and holding your feet — so you will resemble a baby lying happily on its back. So relaxing. 

9. Upward facing dog pose (Urdhva Mukha Shvanasana)

It is a powerful and stress-relieving pose that awakens and stretches the upper body, strengthens it, and stretches the abdomen. 
Urdhva Mukha Shvanasana has to be done carefully and after warming up to avoid injury. 

Courtesy:  lessons

Often people make mistakes in the alignment of the pose, Therefore it is necessary to maintain a proper shape and not rush it.

10.  Easy pose (Sukhasana)

“Meditation, visualizing and focusing on breathing can help with letting go of worry and fear.  The overall practice of yoga can bring out the relaxation response, which allows both the body and mind to gain a sense of calm and ease.”

Katharina Star, Ph.D. Counsellor Specialising in Anxiety

Well, this asana is one of the important asanas here. This pose has no difficult stretches, just being in the moment and controlling the breath. This is the key to yoga for stress. 

Courtesy:  fitsri

Pranayam is to be done here and along with all the other asanas mentioned here. Controlling your breath and being in the moment is the key to master the asanas.