12 Yoga Moves to Overcome Anxiety

The lazy days of summer are drawing to a close, and as things start amping back up at work and school, it’s easy to get a little bit overwhelmed and very stressed out. No matter what your source of anxiety, these yoga moves will help you relax, refocus, and release some of that pent up tension.

1. Controlled Breathing

This is a great way to start your practice. Sit in a seated, cross-legged position. Lengthen your spine as you inhale, and as you exhale place your hands on your knees, palms facing up. Take a moment to think about the intention of your practice and relax into the seated position.

On your next inhale, breathe in deeply to a slow count of four, but don’t exhale just yet. Hold your breath for four counts, then exhale for a slow count of eight. Repeat this controlled breathing for up to a full minute to calm your mind.

2. Downward Facing Dog

Come onto your hands and knees, and on your next inhale, straighten your legs, so your body forms an inverted V. Let gravity pull your heels toward the ground, and leave your neck in a neutral position.

Relax into this posture, letting gravity release built up tension in your neck and the backs of your legs. You can hold downward dog for 10 deep breaths or up to five minutes! Start out with what’s comfortable for you, and work up to holding the pose for a bit longer as you practice more.

3. Extended Puppy

Move back to all fours, then walk your hands out in front of you and lower your chest toward the floor with your bottom still in the air. Rest your forehead on the floor, breathe, and relax. Feel the muscles lengthening along your spine and in your neck. Hold this for 10-15 deep breaths.

Up next: More yoga postures to release tension!

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

Catherine S.

10:44AM PDT on Apr 13, 2012

Can't do Hero but the others are wonderful. Anyone have some yoga moves for the back of the neck when sitting too long at the computer?

send a green star

Patricia T.

8:17PM PDT on Apr 8, 2012

I love Yoga, so many benefits :)

Emma S.

9:40AM PDT on Mar 23, 2012

Thank you for this - I had my first yoga class only two days ago, and genuinely found it very relaxing, so I think I'll try to practise between classes.

Caren B.

10:22PM PDT on Jun 26, 2011

I love that controlled breathing is listed as number one here. I think that is more effective than any of these yoga poses for overcoming anxiety, because anxiety and the breath are so completely related. If one is relaxed, the other cannot exist. This breathing exercise helped me to overcome anxiety: http://www.carenbaginski.com/blog/yoga/simple-yoga-breathing-exercise-for-anxiety/

Sonny H.

6:37PM PDT on May 8, 2011

Moves to relax your mind and body!

Lee J.

11:09AM PST on Mar 2, 2011

Great selection thanks!

Mary Beth M.

9:48AM PST on Mar 2, 2011

good suggestions

Kathy P.

9:30AM PST on Feb 19, 2011

i love doing yoga... thanks for the info

Reenie R.

5:58AM PST on Feb 19, 2011

Yoga is magical, giving your body what it needs at the moment. I find yoga to be a very fast, self done bodywork; Qigong "smooths the covers" of the body.

Yoga helps on all levels; for me it was forgiving and accepting myself.

Try yoga if you're inclined. If you are more drawn to some other form of movement, do that.

John L.

7:37PM PST on Jan 25, 2011

If you suffer from anxiety or depression, you should try some poses that specifically target the third chakra. Poses like crow pose and plank.

http://www.d2light.com/?p=21