{"id":513,"date":"2020-02-01T01:06:53","date_gmt":"2020-02-01T01:06:53","guid":{"rendered":"https:\/\/www.yogabeyondthestudio.com\/blog\/?p=513"},"modified":"2022-05-31T21:52:25","modified_gmt":"2022-05-31T21:52:25","slug":"yoga-for-anxiety-7-poses-that-can-help-center-you","status":"publish","type":"post","link":"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-anxiety-7-poses-that-can-help-center-you\/","title":{"rendered":"Yoga for Anxiety: 7 Poses That Can Help Center You"},"content":{"rendered":"<p>In a world as &#8221;wired&#8221; as the one we live in, anxiety is a mental health issue for a growing number of people. Deadlines, family commitments, adult responsibility, bills, and societal pressure only add fuel to the fire.\u00a0Throughout history, many great writers have penned their thoughts and advice on how to find inner peace. But no one has put it as simply as Emerson did: &#8221;nothing can bring you peace but yourself&#8221;. This is also one of the founding mantras of <a href=\"https:\/\/www.yogabeyondthestudio.com\/private-yoga-classes\">yoga practice<\/a>.<\/p>\n<p>Here&#8217;s how yoga for anxiety can help you re-establish a sense of inner peace and balance in your life&#8230;<\/p>\n<p style=\"border: 1px solid gray; border-radius: 4px !important; box-shadow: 0 2px 10px rgba(0,0,0,0.2) !important; padding: 10px; font-size: 1.5em; text-align: center; font-weight: 900;\">What Yoga Equipment Do You Need To Get Started?<br \/><a href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-equipment-guide-for-beginners\/\">Read Our Guide: Yoga Equipment For Beginners<\/a><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #252525;color:#252525\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #252525;color:#252525\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-anxiety-7-poses-that-can-help-center-you\/#Understanding_Anxiety_and_the_Practice_of_Yoga\" >Understanding Anxiety and the Practice of Yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-anxiety-7-poses-that-can-help-center-you\/#Find_Your_Balance_with_Yoga_For_Anxiety\" >Find Your Balance with Yoga For Anxiety<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-anxiety-7-poses-that-can-help-center-you\/#1_Childs_Pose_Balasana\" >1. Child&#8217;s Pose (Balasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-anxiety-7-poses-that-can-help-center-you\/#2_Corpse_Pose_Savasana\" >2. Corpse Pose (Savasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-anxiety-7-poses-that-can-help-center-you\/#3_Tree_Pose_Vrksasana\" >3. Tree Pose (Vrksasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-anxiety-7-poses-that-can-help-center-you\/#4_Legs-Up-the-Wall_Pose_Viparita_Karani\" >4. Legs-Up-the-Wall Pose (Viparita Karani)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-anxiety-7-poses-that-can-help-center-you\/#5_Standing_Forward_Bend_Uttanasana\" >5.\u00a0Standing Forward Bend (Uttanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-anxiety-7-poses-that-can-help-center-you\/#6_CatCow_Bitilasana_Marjaryasana\" >6. Cat\/Cow\u00a0(Bitilasana Marjaryasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-anxiety-7-poses-that-can-help-center-you\/#7_Supported_Bridge_Pose_Setu_Bandhasana\" >7. Supported Bridge Pose (Setu Bandhasana)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-anxiety-7-poses-that-can-help-center-you\/#Find_Your_Balance_with_Yoga_Beyond_the_Studio\" >Find Your Balance with Yoga Beyond the Studio<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Understanding_Anxiety_and_the_Practice_of_Yoga\"><\/span>Understanding Anxiety and the Practice of Yoga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Just over <a href=\"https:\/\/adaa.org\/about-adaa\/press-room\/facts-statistics\">40 million adults<\/a> in the\u00a0U.S. suffer from some form of anxiety.\u00a0While a little bit of stress, anxiety or nervousness is normal in everyday life, crippling anxiety is not.<\/p>\n<p>So, how can yoga help you to manage the symptoms of anxiety and find a better balance in your life? As Emerson put it so simply &#8211; the power lies within you.<\/p>\n<p>The power of the human mind is overwhelmingly strong. This means we have the ability to heal ourselves from the inside, out.<\/p>\n<p>Yoga is all about a <a href=\"https:\/\/www.yogapedia.com\/definition\/7116\/mind-body-connection\">mind-body connection<\/a>. The practice helps you to find calmness in your mind by focusing your attention on your body and your breath. By doing so, this allows you to manage your anxiety while releasing any physical tension your body is holding onto.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Find_Your_Balance_with_Yoga_For_Anxiety\"><\/span>Find Your Balance with Yoga For Anxiety<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you need to find a sense of calm &#8211; whether it&#8217;s before your day begins or after it has ended, here are 7 yoga poses for anxiety:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Childs_Pose_Balasana\"><\/span>1. Child&#8217;s Pose (Balasana)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This pose is <a href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-at-home-starting-a-home-yoga-practice\/\">fantastic for beginner<\/a>, intermediate or advanced yogis as its one the quintessential resting poses to ease tension, stress, and anxiety.<\/p>\n<button class=\"responsivevoice-button\" type=\"button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\" data-rvtts-action=\"speak\" data-rvtts-text=\"To get into this position, sit down on your knees on your yoga mat, bend your torso forward, and keep your arms at your sides. Gently rest your forehead on your yoga mat, while your forearms touch the mat, resting beside you. Hold this position and focus on your breath. Turn inside, slow your mind down, and complete a full breath cycle as many times as you need.\" data-rvtts-voice=\"US English Female\"><svg class=\"rvtts-icon\" width=\"22\" height=\"22\" viewBox=\"0 0 22 22\" fill=\"currentColor\" aria-hidden=\"true\" focusable=\"false\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M11 0C4.92345 0 0 4.92345 0 11C0 13.2683 0.690345 15.3772 1.86621 17.1221L0.811724 21.0517L4.70345 20.0124C6.48621 21.2641 8.65586 22 11 22C17.0766 22 22 17.0766 22 11C22 4.92345 17.0766 0 11 0ZM3.99793 9.99862C3.99793 9.44483 4.44552 8.99724 4.99931 8.99724C5.5531 8.99724 6.00069 9.44483 6.00069 9.99862V12.0014C6.00069 12.5552 5.5531 13.0028 4.99931 13.0028C4.44552 13.0028 3.99793 12.5552 3.99793 12.0014V9.99862ZM8.99724 13.9966C8.99724 14.5503 8.54966 14.9979 7.99586 14.9979C7.44207 14.9979 6.99448 14.5503 6.99448 13.9966V7.99586C6.99448 7.44207 7.44207 6.99448 7.99586 6.99448C8.54966 6.99448 8.99724 7.44207 8.99724 7.99586V13.9966ZM12.0014 17.0007C12.0014 17.5545 11.5538 18.0021 11 18.0021C10.4462 18.0021 9.99862 17.5545 9.99862 17.0007V4.99931C9.99862 4.44552 10.4462 3.99793 11 3.99793C11.5538 3.99793 12.0014 4.44552 12.0014 4.99931V17.0007ZM14.9979 13.9966C14.9979 14.5503 14.5503 14.9979 13.9966 14.9979C13.4428 14.9979 12.9952 14.5503 12.9952 13.9966V7.99586C12.9952 7.44207 13.4428 6.99448 13.9966 6.99448C14.5503 6.99448 14.9979 7.44207 14.9979 7.99586V13.9966ZM18.0021 12.0014C18.0021 12.5552 17.5545 13.0028 17.0007 13.0028C16.4469 13.0028 15.9993 12.5552 15.9993 12.0014V9.99862C15.9993 9.44483 16.4469 8.99724 17.0007 8.99724C17.5545 8.99724 18.0021 9.44483 18.0021 9.99862V12.0014Z\"\/><\/svg><span class=\"responsivevoice-button__label\">Listen To Pose Instructions<\/span><\/button> <\/p>\n<p>To get into this position, sit down on your knees on your yoga mat, bend your torso forward, and keep your arms at your sides. Gently rest your forehead on your yoga mat, while your forearms touch the mat, resting beside you.<\/p>\n<p>Hold this position and focus on your breath. Turn inside, slow your mind down, and complete a full breath cycle as many times as you need.<br \/>\n\n<p><img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter size-full wp-image-539\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/01\/childs-yoga-pose-for-anxiety.jpg\" alt=\"Child's Pose For Anxiety Relief\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/01\/childs-yoga-pose-for-anxiety.jpg 800w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/01\/childs-yoga-pose-for-anxiety-300x188.jpg 300w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/01\/childs-yoga-pose-for-anxiety-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Corpse_Pose_Savasana\"><\/span>2. Corpse Pose (Savasana)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>It sounds rather macabre, but corpse pose is yet another quintessential resting pose to ease your anxiety.<\/p>\n<button class=\"responsivevoice-button\" type=\"button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\" data-rvtts-action=\"speak\" data-rvtts-text=\"Anytime you are feeling overwhelmed, lie down flat on your back, keep your arms at your sides, and focus on your breath. Imagine your body sinking down into the ground, let go of any tension you\u2019re holding onto by allowing your limbs to go heavy and limp. Close your eyes and breathe through as many cycles as you need.\" data-rvtts-voice=\"US English Female\"><svg class=\"rvtts-icon\" width=\"22\" height=\"22\" viewBox=\"0 0 22 22\" fill=\"currentColor\" aria-hidden=\"true\" focusable=\"false\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M11 0C4.92345 0 0 4.92345 0 11C0 13.2683 0.690345 15.3772 1.86621 17.1221L0.811724 21.0517L4.70345 20.0124C6.48621 21.2641 8.65586 22 11 22C17.0766 22 22 17.0766 22 11C22 4.92345 17.0766 0 11 0ZM3.99793 9.99862C3.99793 9.44483 4.44552 8.99724 4.99931 8.99724C5.5531 8.99724 6.00069 9.44483 6.00069 9.99862V12.0014C6.00069 12.5552 5.5531 13.0028 4.99931 13.0028C4.44552 13.0028 3.99793 12.5552 3.99793 12.0014V9.99862ZM8.99724 13.9966C8.99724 14.5503 8.54966 14.9979 7.99586 14.9979C7.44207 14.9979 6.99448 14.5503 6.99448 13.9966V7.99586C6.99448 7.44207 7.44207 6.99448 7.99586 6.99448C8.54966 6.99448 8.99724 7.44207 8.99724 7.99586V13.9966ZM12.0014 17.0007C12.0014 17.5545 11.5538 18.0021 11 18.0021C10.4462 18.0021 9.99862 17.5545 9.99862 17.0007V4.99931C9.99862 4.44552 10.4462 3.99793 11 3.99793C11.5538 3.99793 12.0014 4.44552 12.0014 4.99931V17.0007ZM14.9979 13.9966C14.9979 14.5503 14.5503 14.9979 13.9966 14.9979C13.4428 14.9979 12.9952 14.5503 12.9952 13.9966V7.99586C12.9952 7.44207 13.4428 6.99448 13.9966 6.99448C14.5503 6.99448 14.9979 7.44207 14.9979 7.99586V13.9966ZM18.0021 12.0014C18.0021 12.5552 17.5545 13.0028 17.0007 13.0028C16.4469 13.0028 15.9993 12.5552 15.9993 12.0014V9.99862C15.9993 9.44483 16.4469 8.99724 17.0007 8.99724C17.5545 8.99724 18.0021 9.44483 18.0021 9.99862V12.0014Z\"\/><\/svg><span class=\"responsivevoice-button__label\">Listen To Pose Instructions<\/span><\/button> <\/p>\n<p>Anytime you are feeling overwhelmed, lie down flat on your back, keep your arms at your sides, and focus on your breath.<\/p>\n<p>Imagine your body sinking down into the ground, let go of any tension you&#8217;re holding onto by allowing your limbs to go heavy and limp. Close your eyes and breathe through as many cycles as you need.<br \/>\n\n<p><img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter wp-image-541 size-full\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/shavasana-relaxtion-yoga-pose-for-anxiety.jpg\" alt=\"Savasana relaxation yoga pose for anxiety\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/shavasana-relaxtion-yoga-pose-for-anxiety.jpg 800w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/shavasana-relaxtion-yoga-pose-for-anxiety-300x188.jpg 300w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/shavasana-relaxtion-yoga-pose-for-anxiety-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Tree_Pose_Vrksasana\"><\/span>3. Tree Pose (Vrksasana)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This is a great pose for anxiety and stress management as it requires you to be truly present in the moment. Yoga balance poses force you to be open and honest with yourself and your state-of-mind. If your mind is frenetic or wandering, your body will know it and you won&#8217;t be able to hold your balance.<\/p>\n<button class=\"responsivevoice-button\" type=\"button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\" data-rvtts-action=\"speak\" data-rvtts-text=\"Slow your mind down and re-center with a tree pose by placing both feet firmly on your mat, shoulder-width apart. Slowly draw up your left leg and bend it at a 90-degree angle. Place your flat foot into the top crevice of your right inner-thigh, directing your knee outwards, perpendicular to your mat. Bring your hands together at your heart, engage your core, look ahead, and breathe. Hold for as long as you can, then repeat on the other side. Maintain your balance by focusing your mind on your breath and the muscles supporting you.\" data-rvtts-voice=\"US English Female\"><svg class=\"rvtts-icon\" width=\"22\" height=\"22\" viewBox=\"0 0 22 22\" fill=\"currentColor\" aria-hidden=\"true\" focusable=\"false\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M11 0C4.92345 0 0 4.92345 0 11C0 13.2683 0.690345 15.3772 1.86621 17.1221L0.811724 21.0517L4.70345 20.0124C6.48621 21.2641 8.65586 22 11 22C17.0766 22 22 17.0766 22 11C22 4.92345 17.0766 0 11 0ZM3.99793 9.99862C3.99793 9.44483 4.44552 8.99724 4.99931 8.99724C5.5531 8.99724 6.00069 9.44483 6.00069 9.99862V12.0014C6.00069 12.5552 5.5531 13.0028 4.99931 13.0028C4.44552 13.0028 3.99793 12.5552 3.99793 12.0014V9.99862ZM8.99724 13.9966C8.99724 14.5503 8.54966 14.9979 7.99586 14.9979C7.44207 14.9979 6.99448 14.5503 6.99448 13.9966V7.99586C6.99448 7.44207 7.44207 6.99448 7.99586 6.99448C8.54966 6.99448 8.99724 7.44207 8.99724 7.99586V13.9966ZM12.0014 17.0007C12.0014 17.5545 11.5538 18.0021 11 18.0021C10.4462 18.0021 9.99862 17.5545 9.99862 17.0007V4.99931C9.99862 4.44552 10.4462 3.99793 11 3.99793C11.5538 3.99793 12.0014 4.44552 12.0014 4.99931V17.0007ZM14.9979 13.9966C14.9979 14.5503 14.5503 14.9979 13.9966 14.9979C13.4428 14.9979 12.9952 14.5503 12.9952 13.9966V7.99586C12.9952 7.44207 13.4428 6.99448 13.9966 6.99448C14.5503 6.99448 14.9979 7.44207 14.9979 7.99586V13.9966ZM18.0021 12.0014C18.0021 12.5552 17.5545 13.0028 17.0007 13.0028C16.4469 13.0028 15.9993 12.5552 15.9993 12.0014V9.99862C15.9993 9.44483 16.4469 8.99724 17.0007 8.99724C17.5545 8.99724 18.0021 9.44483 18.0021 9.99862V12.0014Z\"\/><\/svg><span class=\"responsivevoice-button__label\">Listen To Pose Instructions<\/span><\/button> <\/p>\n<p>Slow your mind down and re-center with a tree pose by placing both feet firmly on your mat, shoulder-width apart. Slowly draw up your left leg and bend it at a 90-degree angle. Place your flat foot into the top crevice of your right inner-thigh, directing your knee outwards, perpendicular to your mat.<\/p>\n<p>Bring your hands together at your heart, engage your core, look ahead, and breathe. Hold for as long as you can, then repeat on the other side. Maintain your balance by focusing your mind on your breath and the muscles supporting you.<br \/>\n\n<p><img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter wp-image-544 size-full\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/tree-pose-yoga-for-balanced-body-and-mind.jpg\" alt=\"Tree pose for balanced body and mind\" width=\"800\" height=\"600\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/tree-pose-yoga-for-balanced-body-and-mind.jpg 800w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/tree-pose-yoga-for-balanced-body-and-mind-300x225.jpg 300w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/tree-pose-yoga-for-balanced-body-and-mind-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Legs-Up-the-Wall_Pose_Viparita_Karani\"><\/span>4. Legs-Up-the-Wall Pose (Viparita Karani)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This gentle inversion is said to do wonders for whatever ails you. From lower back ache to anxiety, legs-up-the-wall is soothing and grounding.<\/p>\n<button class=\"responsivevoice-button\" type=\"button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\" data-rvtts-action=\"speak\" data-rvtts-text=\"To get into this position, you will need a support, such as two folded blankets or towels. Place the support as close to the wall as possible. If you aren\u2019t as supple, move the support a little farther from the wall. Ideally, 5-6 inches from the wall is best. Sit sideways on the support, then as you lay back, swing your legs in one swift movement up the wall. You should be lying flat on your back, with your legs extended up the wall. Keep your arms at your sides and breathe in this position for as long as you need.\" data-rvtts-voice=\"US English Female\"><svg class=\"rvtts-icon\" width=\"22\" height=\"22\" viewBox=\"0 0 22 22\" fill=\"currentColor\" aria-hidden=\"true\" focusable=\"false\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M11 0C4.92345 0 0 4.92345 0 11C0 13.2683 0.690345 15.3772 1.86621 17.1221L0.811724 21.0517L4.70345 20.0124C6.48621 21.2641 8.65586 22 11 22C17.0766 22 22 17.0766 22 11C22 4.92345 17.0766 0 11 0ZM3.99793 9.99862C3.99793 9.44483 4.44552 8.99724 4.99931 8.99724C5.5531 8.99724 6.00069 9.44483 6.00069 9.99862V12.0014C6.00069 12.5552 5.5531 13.0028 4.99931 13.0028C4.44552 13.0028 3.99793 12.5552 3.99793 12.0014V9.99862ZM8.99724 13.9966C8.99724 14.5503 8.54966 14.9979 7.99586 14.9979C7.44207 14.9979 6.99448 14.5503 6.99448 13.9966V7.99586C6.99448 7.44207 7.44207 6.99448 7.99586 6.99448C8.54966 6.99448 8.99724 7.44207 8.99724 7.99586V13.9966ZM12.0014 17.0007C12.0014 17.5545 11.5538 18.0021 11 18.0021C10.4462 18.0021 9.99862 17.5545 9.99862 17.0007V4.99931C9.99862 4.44552 10.4462 3.99793 11 3.99793C11.5538 3.99793 12.0014 4.44552 12.0014 4.99931V17.0007ZM14.9979 13.9966C14.9979 14.5503 14.5503 14.9979 13.9966 14.9979C13.4428 14.9979 12.9952 14.5503 12.9952 13.9966V7.99586C12.9952 7.44207 13.4428 6.99448 13.9966 6.99448C14.5503 6.99448 14.9979 7.44207 14.9979 7.99586V13.9966ZM18.0021 12.0014C18.0021 12.5552 17.5545 13.0028 17.0007 13.0028C16.4469 13.0028 15.9993 12.5552 15.9993 12.0014V9.99862C15.9993 9.44483 16.4469 8.99724 17.0007 8.99724C17.5545 8.99724 18.0021 9.44483 18.0021 9.99862V12.0014Z\"\/><\/svg><span class=\"responsivevoice-button__label\">Listen To Pose Instructions<\/span><\/button> <\/p>\n<p>To get into this position, you will need a support, such as two folded blankets or towels. Place the support as close to the wall as possible. If you aren&#8217;t as supple, move the support a little farther from the wall. Ideally, 5-6 inches from the wall is best.<\/p>\n<p>Sit sideways on the support, then as you lay back, swing your legs in one swift movement up the wall. You should be lying flat on your back, with your legs extended up the wall. Keep your arms at your sides and breathe in this position for as long as you need.<br \/>\n\n<p><img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter wp-image-545 size-full\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/legs-up-the-wall-yoga-pose.jpg\" alt=\"Legs up the wall yoga pose\" width=\"600\" height=\"800\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/legs-up-the-wall-yoga-pose.jpg 600w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/legs-up-the-wall-yoga-pose-225x300.jpg 225w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Standing_Forward_Bend_Uttanasana\"><\/span>5.\u00a0Standing Forward Bend (Uttanasana)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>In complete contrast to the above position, the standing forward bend inverts your body in the opposite way. As a more gentle inversion, a forward bend helps to calm the nervous system, while releasing upper body tension and slowing down the mind.<\/p>\n<button class=\"responsivevoice-button\" type=\"button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\" data-rvtts-action=\"speak\" data-rvtts-text=\"Stand on your yoga mat with your feet shoulder-width apart. Then bend forward\u00a0from your hips, allowing your arms to hang heavily in front of you. If you can, grab onto your big toes and feel the stretch in your hamstrings and upper body. Hold for 30-seconds and breathe to encourage blood flow.\" data-rvtts-voice=\"US English Female\"><svg class=\"rvtts-icon\" width=\"22\" height=\"22\" viewBox=\"0 0 22 22\" fill=\"currentColor\" aria-hidden=\"true\" focusable=\"false\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M11 0C4.92345 0 0 4.92345 0 11C0 13.2683 0.690345 15.3772 1.86621 17.1221L0.811724 21.0517L4.70345 20.0124C6.48621 21.2641 8.65586 22 11 22C17.0766 22 22 17.0766 22 11C22 4.92345 17.0766 0 11 0ZM3.99793 9.99862C3.99793 9.44483 4.44552 8.99724 4.99931 8.99724C5.5531 8.99724 6.00069 9.44483 6.00069 9.99862V12.0014C6.00069 12.5552 5.5531 13.0028 4.99931 13.0028C4.44552 13.0028 3.99793 12.5552 3.99793 12.0014V9.99862ZM8.99724 13.9966C8.99724 14.5503 8.54966 14.9979 7.99586 14.9979C7.44207 14.9979 6.99448 14.5503 6.99448 13.9966V7.99586C6.99448 7.44207 7.44207 6.99448 7.99586 6.99448C8.54966 6.99448 8.99724 7.44207 8.99724 7.99586V13.9966ZM12.0014 17.0007C12.0014 17.5545 11.5538 18.0021 11 18.0021C10.4462 18.0021 9.99862 17.5545 9.99862 17.0007V4.99931C9.99862 4.44552 10.4462 3.99793 11 3.99793C11.5538 3.99793 12.0014 4.44552 12.0014 4.99931V17.0007ZM14.9979 13.9966C14.9979 14.5503 14.5503 14.9979 13.9966 14.9979C13.4428 14.9979 12.9952 14.5503 12.9952 13.9966V7.99586C12.9952 7.44207 13.4428 6.99448 13.9966 6.99448C14.5503 6.99448 14.9979 7.44207 14.9979 7.99586V13.9966ZM18.0021 12.0014C18.0021 12.5552 17.5545 13.0028 17.0007 13.0028C16.4469 13.0028 15.9993 12.5552 15.9993 12.0014V9.99862C15.9993 9.44483 16.4469 8.99724 17.0007 8.99724C17.5545 8.99724 18.0021 9.44483 18.0021 9.99862V12.0014Z\"\/><\/svg><span class=\"responsivevoice-button__label\">Listen To Pose Instructions<\/span><\/button> <\/p>\n<p>Stand on your yoga mat with your feet shoulder-width apart. Then bend forward\u00a0from your hips, allowing your arms to hang heavily in front of you. If you can, grab onto your big toes and feel the stretch in your hamstrings and upper body. Hold for 30-seconds and breathe to encourage blood flow.<br \/>\n\n<p><img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter wp-image-546 size-full\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/forward-fold-hamstring-stretch-with-anxiety-reducing-benefits.jpg\" alt=\"Forward fold hamstring stretch with anxiety reducing benefits\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/forward-fold-hamstring-stretch-with-anxiety-reducing-benefits.jpg 800w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/forward-fold-hamstring-stretch-with-anxiety-reducing-benefits-300x188.jpg 300w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/forward-fold-hamstring-stretch-with-anxiety-reducing-benefits-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_CatCow_Bitilasana_Marjaryasana\"><\/span>6. Cat\/Cow\u00a0(Bitilasana Marjaryasana)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This is a wonderfully relaxing and releasing combination of positions. It&#8217;s also good for lower back and upper back tension.<\/p>\n<button class=\"responsivevoice-button\" type=\"button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\" data-rvtts-action=\"speak\" data-rvtts-text=\"Come onto all fours on your yoga mat, keep your hands below your shoulders and your back in a neutral position. As you inhale, lower your belly to the ground, draw your shoulder blades together and lift your gaze upwards. Hold this position for a few breaths. As you exhale, press into your palms, round your upper back and draw your shoulder blades apart. Send your gaze downwards towards your navel, arching your back just like a cat. Repeat for 7 cycles of breath.\" data-rvtts-voice=\"US English Female\"><svg class=\"rvtts-icon\" width=\"22\" height=\"22\" viewBox=\"0 0 22 22\" fill=\"currentColor\" aria-hidden=\"true\" focusable=\"false\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M11 0C4.92345 0 0 4.92345 0 11C0 13.2683 0.690345 15.3772 1.86621 17.1221L0.811724 21.0517L4.70345 20.0124C6.48621 21.2641 8.65586 22 11 22C17.0766 22 22 17.0766 22 11C22 4.92345 17.0766 0 11 0ZM3.99793 9.99862C3.99793 9.44483 4.44552 8.99724 4.99931 8.99724C5.5531 8.99724 6.00069 9.44483 6.00069 9.99862V12.0014C6.00069 12.5552 5.5531 13.0028 4.99931 13.0028C4.44552 13.0028 3.99793 12.5552 3.99793 12.0014V9.99862ZM8.99724 13.9966C8.99724 14.5503 8.54966 14.9979 7.99586 14.9979C7.44207 14.9979 6.99448 14.5503 6.99448 13.9966V7.99586C6.99448 7.44207 7.44207 6.99448 7.99586 6.99448C8.54966 6.99448 8.99724 7.44207 8.99724 7.99586V13.9966ZM12.0014 17.0007C12.0014 17.5545 11.5538 18.0021 11 18.0021C10.4462 18.0021 9.99862 17.5545 9.99862 17.0007V4.99931C9.99862 4.44552 10.4462 3.99793 11 3.99793C11.5538 3.99793 12.0014 4.44552 12.0014 4.99931V17.0007ZM14.9979 13.9966C14.9979 14.5503 14.5503 14.9979 13.9966 14.9979C13.4428 14.9979 12.9952 14.5503 12.9952 13.9966V7.99586C12.9952 7.44207 13.4428 6.99448 13.9966 6.99448C14.5503 6.99448 14.9979 7.44207 14.9979 7.99586V13.9966ZM18.0021 12.0014C18.0021 12.5552 17.5545 13.0028 17.0007 13.0028C16.4469 13.0028 15.9993 12.5552 15.9993 12.0014V9.99862C15.9993 9.44483 16.4469 8.99724 17.0007 8.99724C17.5545 8.99724 18.0021 9.44483 18.0021 9.99862V12.0014Z\"\/><\/svg><span class=\"responsivevoice-button__label\">Listen To Pose Instructions<\/span><\/button> <\/p>\n<p>Come onto all fours on your yoga mat, keep your hands below your shoulders and your back in a neutral position. As you inhale, lower your belly to the ground, draw your shoulder blades together and lift your gaze upwards. Hold this position for a few breaths.<\/p>\n<p>As you exhale, press into your palms, round your upper back and draw your shoulder blades apart. Send your gaze downwards towards your navel, arching your back just like a cat. Repeat for 7 cycles of breath.<br \/>\n\n<p><img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter wp-image-547 size-full\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/cat-pose-back-stretch.jpg\" alt=\"Cat pose - back stretch\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/cat-pose-back-stretch.jpg 800w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/cat-pose-back-stretch-300x188.jpg 300w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/cat-pose-back-stretch-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter wp-image-552 size-full\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/cow-pose-back-stretch.jpg\" alt=\"Cow pose back stretch\" width=\"2016\" height=\"1512\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/cow-pose-back-stretch.jpg 2016w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/cow-pose-back-stretch-300x225.jpg 300w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/cow-pose-back-stretch-1024x768.jpg 1024w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/cow-pose-back-stretch-768x576.jpg 768w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/cow-pose-back-stretch-1536x1152.jpg 1536w\" sizes=\"auto, (max-width: 2016px) 100vw, 2016px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Supported_Bridge_Pose_Setu_Bandhasana\"><\/span>7. Supported Bridge Pose (Setu Bandhasana)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Supported Bridge pose is renowned for stretching the chest, neck, and spine. It also helps to calm the mind, fight off fatigue, headaches and improves digestion. This position forces you to focus on your mind-muscle connection, providing an escape from anxiety-ridden thoughts.<\/p>\n<button class=\"responsivevoice-button\" type=\"button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\" data-rvtts-action=\"speak\" data-rvtts-text=\"To get into a supported bridge pose, lie flat on your back on your mat, with your arms at your sides. Bend your knees and keep your feet firmly on the floor, place your heels as close to your buttocks as possible. Then, lift your hips off the floor towards the ceiling and slide a block, bolster or similar under the lowest point of your back. Rest your back on the prop and breathe.\" data-rvtts-voice=\"US English Female\"><svg class=\"rvtts-icon\" width=\"22\" height=\"22\" viewBox=\"0 0 22 22\" fill=\"currentColor\" aria-hidden=\"true\" focusable=\"false\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M11 0C4.92345 0 0 4.92345 0 11C0 13.2683 0.690345 15.3772 1.86621 17.1221L0.811724 21.0517L4.70345 20.0124C6.48621 21.2641 8.65586 22 11 22C17.0766 22 22 17.0766 22 11C22 4.92345 17.0766 0 11 0ZM3.99793 9.99862C3.99793 9.44483 4.44552 8.99724 4.99931 8.99724C5.5531 8.99724 6.00069 9.44483 6.00069 9.99862V12.0014C6.00069 12.5552 5.5531 13.0028 4.99931 13.0028C4.44552 13.0028 3.99793 12.5552 3.99793 12.0014V9.99862ZM8.99724 13.9966C8.99724 14.5503 8.54966 14.9979 7.99586 14.9979C7.44207 14.9979 6.99448 14.5503 6.99448 13.9966V7.99586C6.99448 7.44207 7.44207 6.99448 7.99586 6.99448C8.54966 6.99448 8.99724 7.44207 8.99724 7.99586V13.9966ZM12.0014 17.0007C12.0014 17.5545 11.5538 18.0021 11 18.0021C10.4462 18.0021 9.99862 17.5545 9.99862 17.0007V4.99931C9.99862 4.44552 10.4462 3.99793 11 3.99793C11.5538 3.99793 12.0014 4.44552 12.0014 4.99931V17.0007ZM14.9979 13.9966C14.9979 14.5503 14.5503 14.9979 13.9966 14.9979C13.4428 14.9979 12.9952 14.5503 12.9952 13.9966V7.99586C12.9952 7.44207 13.4428 6.99448 13.9966 6.99448C14.5503 6.99448 14.9979 7.44207 14.9979 7.99586V13.9966ZM18.0021 12.0014C18.0021 12.5552 17.5545 13.0028 17.0007 13.0028C16.4469 13.0028 15.9993 12.5552 15.9993 12.0014V9.99862C15.9993 9.44483 16.4469 8.99724 17.0007 8.99724C17.5545 8.99724 18.0021 9.44483 18.0021 9.99862V12.0014Z\"\/><\/svg><span class=\"responsivevoice-button__label\">Listen To Pose Instructions<\/span><\/button> <\/p>\n<p>To get into a supported bridge pose, lie flat on your back on your mat, with your arms at your sides. Bend your knees and keep your feet firmly on the floor, place your heels as close to your buttocks as possible. Then, lift your hips off the floor towards the ceiling and slide a block, bolster or similar under the lowest point of your back. Rest your back on the prop and breathe.<br \/>\n\n<p><img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter wp-image-549 size-full\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/supported-bridge-yoga-pose.jpg\" alt=\"Supported bridge pose for stress relief\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/supported-bridge-yoga-pose.jpg 800w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/supported-bridge-yoga-pose-300x188.jpg 300w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2020\/02\/supported-bridge-yoga-pose-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Find_Your_Balance_with_Yoga_Beyond_the_Studio\"><\/span>Find Your Balance with Yoga Beyond the Studio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>At Yoga Beyond the Studio, we offer a plethora of classes to suit your lifestyle. If it&#8217;s yoga for anxiety that you&#8217;re looking for, we can even come to your offices to teach it.<\/p>\n<p class=\"text-center\"><a class=\"btn btn--primary type--uppercase\" href=\"https:\/\/www.yogabeyondthestudio.com\/booking\/book-yoga-class\"><span class=\"btn__text\">Book Private Yoga Class<\/span><\/a><\/p>\n<p>Learn more about our <a href=\"https:\/\/www.yogabeyondthestudio.com\/yoga-classes-at-work\">yoga classes at work<\/a> and the amazing health benefits for you and your team.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In a world as &#8221;wired&#8221; as the one we live in, anxiety is a mental health issue for a growing number of people. Deadlines, family commitments, adult responsibility, bills, and societal pressure only add fuel to the fire.\u00a0Throughout history, many&#8230;<\/p>\n","protected":false},"author":3,"featured_media":534,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_members_access_role":[],"_members_access_error":""},"categories":[64,17],"tags":[72,71,61],"class_list":["post-513","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-at-home","category-yoga-for-beginners"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga for Anxiety: 7 Poses That Can Help Center You -<\/title>\n<meta name=\"description\" content=\"Doing yoga for anxiety is a great way to promote relaxation through steady breathing. We have 7 poses you can try, even if you have no prior experience\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-anxiety-7-poses-that-can-help-center-you\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga for Anxiety: 7 Poses That Can Help Center You -\" \/>\n<meta property=\"og:description\" content=\"Doing yoga for anxiety is a great way to promote relaxation through steady breathing. 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