Anxiety, stress bother you? The three best yoga poses to instantly calm you down, gain strength and immunity

Use the Power of Yoga and Pranayama to Calm Yourself | Photo credit: iStock images


  • The Art of Living Foundation teaches Sudarshan Kriya, a form of breathing techniques that relaxes the mind.
  • Focused on breathing, this form has been shown to relieve depression and has even shown promise in reducing symptoms of post-traumatic stress disorder in veterans, according to a recent study in the Journal of Traumatic Stress.
  • There are also many asanas or yoga poses that help combat stress and regain serene calm.

Yoga is a proven method of integrating your mind, breath, and body into a routine such that the person feels in balance with the Universe, with nature, with themselves. The word “Yog” itself means confluence – the meeting of body and soul in joyful union.

Each person’s body and mind are unique. So are their joys, concerns, journeys, baggage in life. At some point, everyone experiences feelings of anxiety, fear, nervousness, being lost, etc. Anxiety can range from a case of mild nerves to pure panic.

Why anxiety, stress, fear were necessary for survival:
Since humanity evolved, our bodies have been prepared to respond to the stimulus of stress with anxiety as a mode of survival in the hostile jungles in which our ancestors lived in the midst of real and constant danger. Say, for example, that a lion stood in front of an ancient man, he would feel the adrenaline rush through his brain, giving him a sudden surge of blood in his heart, brain, and muscles – so he could either defend himself. , or take flight (flee) to save yourself. This anxiety was a natural response to stressful situations and can help us react appropriately when we are in danger. And soon enough, the danger would be dealt with and over.

Fight excessive anxiety, stress, fear to stay healthy:
But as once primitive man moved to establish human settlements, the danger from animals either ceased or diminished. But with civilization and even now in modern times, we have huge worries that don’t go away like the lion or the wolf – such as the worries of a child’s career, relationship worries, issues of money, the elderly and bedridden parents, the difficult boss, etc.

And since there is only one endless fight and no possibility of fleeing, these feelings of fear or worry shift from a rational response to external circumstances to a disruptive and dominant influence.

Yoga to the rescue in anxiety disorders:

Yoga is one of the best (not the only and isolated) adjunct treatments for anxiety and general worries because it is a natural way to calm you down. Yoga teacher and founder of FLEX Chelsea, Chatty Dobson tells that yoga activates the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS), making it the perfect form of exercise for ‘anxiety.

Start by working on your Praan – (meaning life itself in Sanskrit) – aka your breath !!!

Breathe calmly: Sit in a comfortable upright position, close your eyes. The most effective way to calm yourself down is to stop what you are doing, close your eyes, and take a deep breath. Focus on your breathing as an observer. Don’t rush or slow down your breathing on purpose. Smell, feel, watch as you continue to breathe. Meditation can be a great technique for relaxing a distracted mind and giving you a sense of calm and peace. “With a longer exhale in our breath, we activate this state of relaxation in the body, which lowers the heart rate and then calms the mind and the rest of the body,” Chatty told

Sudarshan Kriya guided meditation video by the Art of Living Foundation.

Here are the three best yoga poses for fighting anxiety.

Do the Yogasanas or Yoga Poses that Calm You: Shared by experts at the Art of Living Foundation, these yoga poses can help restore a happy and healthy mind and body. Asanas help release tension and negativity from the system.

  1. Hasta Padasana (Hand-Foot Position): This is a forward bending pose. Hastapadasana has many benefits as the posture involves stretching the entire back and muscles, which impacts the abdomen and spine.

  2. Cat pose – Marjariasana (Mar-jar-YA-SUN-aa) – According to the Art of Living literature, Marjariasana is a gentle backbend that relaxes the spine, stretches the back of the torso, and releases tension in the neck. The posture takes its name from the Sanskrit words marjari, which means cat, and asana, which means pose.

  3. Shavasana (Shava – Corpse; Asana – Pose – pronounced as Shuh-vah-sana): This pose takes its name from the lying posture of a corpse. At the end of your yoga session, your body needs to cool down, rest, and relax. This is the culminating asana of a yoga session that usually begins with an activity and ends with rest, giving the practitioner a space or a break during which deep healing can take place.

How to do Shavasana:

  1. Lie on your back and close your eyes.
  2. Focusing your attention on different parts of the body one by one, slowly relax your whole body.
  3. Continue to breathe slowly, gently, deeply and let your breath relax more and more.
  4. Breathe in, feel energized – breathe out and feel relaxed. Get out of the race against time.
  5. You have left any sense of urgency or urgency or any need to take care of anything else.
  6. Become an observer, just be with the body and the breath.
  7. Drop your whole body to the ground and let go.
  8. Make sure you don’t fall asleep!
  9. Become aware of your surroundings – the sounds, the aromas, the activity, the events, like an observer.
  10. Do not move. Do this for 10 to 20 minutes.
  11. When you feel full, slowly and gently open your eyes.

Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or healthcare professional if you have specific questions about a medical problem.

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