Struggling With Anxiety? This Yoga Routine Can Help

Welcome!  You’re not the only one who feels worried, stressed, or overloaded. Fear can sneak up on anyone, even older people, teens, and children.

I’ve seen how worry can change the mind and body in many ways as a yoga teacher. Good news, though: yoga can help.

This post will show you a simple yoga routine that is meant to help you deal with anxiety.  You don’t have to be very skilled or flexible.  

You just need some time, a yoga mat (or something soft to lie down on), and a quiet place.  Let’s jump right in!

What Is Anxiety?

That being said, let’s talk about what worry is first. Being anxious means being tense when something worries or scares you. It could show up as a racing heart, sweaty fingers, shaky hands, or even trouble breathing. 

You may also feel like something bad is going to happen, have trouble sleeping, or feel like your chest is tight. This is what your body does when it’s stressed. 

We all do it sometimes, but if it lasts too long, it can be a problem. In those times, things that calm you down, like yoga, come in handy.

How Yoga Helps With Anxiety

Yoga is more than just exercise. It combines gentle movement, deep breathing, and mindfulness. This mix helps your brain calm down and your body feel safe again.

Here’s how it works:

• Taking deep breaths can slow down your heart rate.
• Stretching gets rid of tension that has grown up.
• Being mindful helps you pay attention to the here and now, not the past or the future.

When you do yoga regularly, your body starts to handle stress better. You might feel less stressed, happy, and better able to handle your feelings.

Things to Remember Before You Start

• Find a place that is quiet and won’t bother anyone.
• Put on clothes that are easy to move around in.
• Pay attention to your body and move slowly.
• Take deep breaths in and out of each pose.
• Do what you can; you can skip or change any part.

Let’s start the yoga steps now!

Simple Yoga Routine for Anxiety Relief

You can do this routine in the morning to start your day calm or at night to help you sleep better. It takes about 15–20 minutes. Let’s go step by step.

1. Easy Seated Pose (Sukhasana) + Deep Breathing

The well known Easy Pose with the Sanskrit name as Sukhasana is an easy cross legged position which is generally used in meditating and taking breathing exercises.

Time: 2 Minutes

• Sit cross-legged with a straight spine.
• Rest your hands on your knees, palms facing up.
• Close your eyes.
• Breathe in slowly through your nose for 4 counts.
• Hold for 2 counts.
• Breathe out through your mouth for 6 counts.
• Repeat.

Why this helps: It calms your nervous system and gets you ready for the rest of the practice.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

The next examined movement is the Marjariasana-Bitilasana or the Cat-Cow Pose, the movement that involves holding the spine curved one way (Cat Pose) and then the other way (Cow Pose).

Time: 2 Minutes

• Come onto your hands and knees.
• As you breathe in, arch your back, lift your head and tailbone (Cow Pose).
• As you breathe out, round your spine, tuck your chin, and pull your belly in (Cat Pose).
• Repeat gently for 1–2 minutes.

Why this helps: This movement warms up the spine and relieves built-up tension.

3. Child’s Pose (Balasana)

Balasana or Child’s pose is another yoga pose that will definitely help you have a happy bedtime and it also relaxes the back, hips, and legs.

Time: 2 Minutes

• Sit back on your heels.
• Stretch your arms forward and rest your forehead on the mat.
• Breathe slowly and deeply.

Why this helps: This pose helps you feel grounded and safe, like a cozy hug.

4. Standing Forward Fold (Uttanasana)

Uttanasana, referred to as the standing forward bend in modern practice, is one of the essential yoga asanas.

Depending upon the language translation, they are also known as Uttan which in the Sanskrit language has Ut for intense, and Tan for stretch.

Time: 1 Minute

• Stand tall, then slowly bend forward at the hips.
• Let your arms and head hang.
• Slightly bend your knees if needed.
• Take 5–6 deep breaths.

Why this helps: It releases stress in your back, neck, and shoulders.

5. Legs Up the Wall (Viparita Karani)

The Legs-Up-The-Wall pose is a restorative yoga pose recognized by the term Viparita Karani in Sanskrit in which you lie facing the back while leaning your legs on a wall.

Time: 5 Minutes

• Lie on your back near a wall.
• Lift your legs and rest them against the wall.
• Your arms can rest by your sides or on your belly.
• Close your eyes and breathe deeply.

Why this helps: This pose increases blood flow, soothes the heart, and relaxes the mind.

6. Seated Forward Fold (Paschimottanasana)

Seated Forward Bend or Paschimottanasana is a gentle yoga pose that stretches the back torso. It increases flexibility, reduces stress, and delivers an improved posture among the athletes.

Time: 2 Minutes

• Sit with your legs stretched out in front of you.
• Inhale, raise your arms.
• Exhale, reach forward towards your feet.
• Hold the position and breathe deeply.

Why this helps: This pose calms the brain and stretches the spine and hamstrings.

7. Corpse Pose (Savasana)

Known more commonly as the “yoga resting position,” Savasana, or the Corpse Pose, is a relatively mundane posture.

Time: 3–5 Minutes

• Lie flat on your back, legs slightly apart, arms relaxed at your sides.
• Close your eyes.
• Breathe normally and let your body melt into the mat.

Why this helps: It gives your body and mind time to fully relax and reset.

After the Routine

Once you finish, take a moment to sit quietly. Thank yourself for showing up today. Every time you practice, you build inner strength and peace.

Tips to Reduce Anxiety Every Day

Yoga is powerful, but you can also make other small changes to feel better:

• Get enough sleep.
• Drink water.
• Eat healthy foods.
• Avoid too much caffeine or sugar.
• Talk to someone you trust.

You don’t have to do everything at once. Start small. Even 5 minutes of deep breathing or one yoga pose can make a difference.

Final Words From Your Yoga Instructor

As someone who teaches yoga daily, I can tell you this: you’re stronger than you think. Anxiety doesn’t define you, and it’s not forever. With simple tools like this yoga routine, you can take back control of your day—and your peace of mind.

Remember, yoga is a journey. Some days will feel better than others, and that’s okay. Just keep showing up for yourself. You deserve to feel calm, clear, and connected.

So, roll out your mat, take a deep breath, and let your healing begin.

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