In today’s fast-paced world, anxiety has become a common struggle for many, especially among young people. With constant stress from school, work, social media, and the pressure to constantly perform, it’s no wonder that finding peace and mental clarity can feel impossible. But what if there was a way to address that anxiety, not with a pill, but through movement — movement that is simple, effective, and accessible?
Yoga offers a proven and holistic approach to mental and physical wellness. While some asanas (yoga poses) like Downward Dog or Child’s Pose often take center stage in yoga practice, there are several underrated poses that can provide even greater benefits, especially when it comes to reducing anxiety. These poses don’t require advanced flexibility or strength, but they can help reset your nervous system, calm your mind, and restore your inner peace.
This article will explore 10 underrated yoga asanas that can significantly help reduce anxiety. These easy-to-do poses can bring you back to a calm place, offering a sense of grounding and relaxation.
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Baddha Konasana is a restorative pose that helps open the hips and chest. It’s an excellent pose for anyone feeling emotionally overwhelmed, as it encourages deep breathing and relaxation.
How it helps:
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Calms the nervous system
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Opens the chest for improved breathing
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Reduces stress and tension in the body
How to do it:
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Lie flat on your back.
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Bring the soles of your feet together, letting your knees drop open toward the floor.
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Place your arms at your sides with palms facing up.
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Focus on deep breathing, allowing your body to relax fully.
2. Anahatasana (Heart Melting Pose)
This forward fold stretch, which targets the chest, shoulders, and spine, is incredibly soothing. It can be especially useful for those who tend to carry tension in their upper body due to stress or anxiety.
How it helps:
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Stretches the chest and shoulders
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Encourages deep, mindful breathing
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Relieves tension in the neck and spine
How to do it:
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Start on all fours with your knees below your hips and your hands shoulder-width apart.
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Slowly walk your hands forward while keeping your hips aligned with your knees.
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Allow your chest to melt toward the floor as you breathe deeply, feeling a release in your upper body.
3. Viparita Karani (Legs Up the Wall Pose)
This pose is essentially a simple inversion that can help you feel grounded and calm. It’s known for its ability to slow down the heart rate and promote relaxation. Great for reducing anxiety after a long day.
How it helps:
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Calms the nervous system
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Reduces symptoms of anxiety and fatigue
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Improves circulation
How to do it:
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Sit with one hip against a wall and lie down, then swing your legs up onto the wall.
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Keep your arms extended out to the sides with palms facing up.
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Stay in the pose for 5-15 minutes, focusing on your breath.
4. Adho Mukha Svanasana (Downward-Facing Dog)
Though it’s a popular pose, its calming benefits are often overlooked. The Downward Dog pose not only stretches the whole body, but it also promotes blood flow to the brain, helping to reduce stress and improve focus.
How it helps:
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Reduces anxiety and stress
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Calms the nervous system
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Improves circulation
How to do it:
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Start on all fours with your hands and knees hip-width apart.
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Lift your hips toward the sky, creating an inverted “V” shape with your body.
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Keep your head between your arms, with your ears aligned with your upper arms.
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Hold the pose for several breaths, focusing on your body’s sensations.
5. Setu Bandhasana (Bridge Pose)
Bridge Pose is a gentle backbend that can open up the chest and heart, helping to release emotional tension. It’s a simple yet effective way to reduce anxiety by releasing built-up stress in the body.
How it helps:
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Opens the chest and lungs
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Relieves tension in the back and neck
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Improves circulation
How to do it:
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Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
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Place your arms by your sides, palms down.
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Press into your feet and lift your hips toward the sky, keeping your shoulders grounded.
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Hold for a few breaths and slowly lower back down.
6. Balasana (Child’s Pose)
While Child’s Pose is often used as a resting pose, its power to calm the mind is often underappreciated. This pose is great for anyone who needs to ground themselves during an anxious moment, as it promotes a deep sense of relaxation.
How it helps:
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Calms the mind and reduces stress
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Relieves tension in the back and neck
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Encourages deep breathing
How to do it:
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Start by kneeling on the mat with your knees wide apart.
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Sit back onto your heels, then reach your arms forward and rest your forehead on the ground.
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Stay in the pose for several breaths, focusing on your breath and relaxing your body.
7. Uttanasana (Standing Forward Fold)
This simple forward bend can help relieve anxiety by calming the nervous system and stretching the spine. It’s a great way to release physical tension in the body, particularly in the lower back and hamstrings.
How it helps:
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Calms the mind
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Relieves stress and tension
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Increases circulation to the brain
How to do it:
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Stand tall with your feet hip-width apart.
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Slowly bend forward at the hips, allowing your torso to hang towards your legs.
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Let your head relax and stay in the pose for several breaths.
8. Nadi Shodhana (Alternate Nostril Breathing)
Breathing exercises, or pranayama, are an essential part of yoga practice. Alternate nostril breathing is a calming and balancing technique that helps calm the mind and reduce anxiety.
How it helps:
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Calms the mind and reduces stress
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Balances the nervous system
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Increases mental clarity
How to do it:
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Sit comfortably with your spine straight.
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Using your right thumb, close your right nostril.
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Inhale deeply through your left nostril, then close it with your right ring finger.
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Release the right nostril, exhale through the right side, then inhale through the right nostril.
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Close the right nostril again and exhale through the left side.
9. Sukhasana (Easy Pose)
Sitting comfortably in a cross-legged position may seem simple, but Sukhasana can have a powerful calming effect. This pose is ideal for quieting the mind and connecting to your inner peace.
How it helps:
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Reduces stress
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Improves focus and concentration
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Promotes a sense of grounding
How to do it:
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Sit on the floor with your legs crossed and your hands resting on your knees.
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Close your eyes, relax your shoulders, and focus on your breath.
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Hold for a few minutes, allowing your mind to settle.
10. Savasana (Corpse Pose)
This final relaxation pose is essential for integrating the benefits of your yoga practice. Although it may look simple, Savasana is highly effective for reducing anxiety and restoring balance to the mind.
How it helps:
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Reduces stress and anxiety
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Calms the nervous system
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Promotes deep relaxation
How to do it:
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Lie flat on your back with your legs extended and arms by your sides, palms facing upward.
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Close your eyes and focus on your breath, allowing your body to relax completely.
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Stay in the pose for 5-10 minutes.
Conclusion
Incorporating these 10 underrated asanas into your yoga routine can help alleviate anxiety and bring you back to a place of calm and focus. By connecting your breath to your movement, yoga provides a powerful tool for managing stress and nurturing your mental well-being. Whether you’re new to yoga or an experienced practitioner, these poses can serve as anchors to help you navigate the chaos of everyday life and find inner peace.
So, take a deep breath, roll out your yoga mat, and try these simple but effective poses today. Your body and mind will thank you for it.