Yogasanas to reduce symptoms of stress, depression and anxiety

Yoga is very beneficial for mental and physical health. Yoga can improve symptoms of generalized anxiety disorder; it has been analyzed and proven based on extensive research analysis. Anxiety is a condition characterized by chronic nervousness and worry. The study, published in the journal JAMA Psychiatry, shows that yoga can be very effective in curbing generalized anxiety disorder. Breathing exercises, meditation, and relaxation exercises can be helpful in curing persistent health problems caused by anxiety.

Below are some yoga poses that can help reduce anxiety. The best results would be seen if these asanas were performed regularly:


Vrikshasana or tree pose works on muscles such as: abdominals, psoas, quadriceps, tibialis anterior. It helps to focus inward, while calming negative thoughts.

Representative image: FITSRI


Also known as seated forward bends. This asana can open the back of the legs and the spine. Taking deep breaths while performing the pose can help reduce stress and anxiety.

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Camel Pose is also known as Ustarasana. It can help release stress and improve blood circulation throughout the body. Better blood circulation leads to better oxygen supply, which can heal both mind and body.

Representative image: Yoga Journal

Baddha Konasana

This is a classic hip opener, also known as butterfly pose or cobbler’s pose. This is a very basic yoga posture that can stretch the inner thighs and groin. This asana should be performed while keeping the spine straight and it can help release all worries and can have a calming effect on the body.

Representative image: World Peace Yoga School

Setu Bandhasana

The Bridge Pose or Setu Bandhasana is also believed to improve blood circulation in the body. It opens up the front of the spine and heart, which ultimately helps calm the mind and reduce stress.

Representative image: The Art of Living Foundation


Marjariasana is also known as Cat Cow Pose. It helps release stress from the spine. This yoga pose has the ability to improve flexibility and can also calm the person performing this asana.

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Balasana is also known as Child’s Pose, it is one of the most relaxing yoga poses. It can have a rejuvenating effect on the body. This yoga pose helps relieve back and neck pain.

Representative image: YogaUOnline


Dhanurasana or the bow pose gives a good stretch to the body. It opens the shoulders, chest, neck and helps relieve pain and stress from these areas.

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Shavasana or the corpse pose can be performed as the last pose or closing position of the yoga session. This pose is one of the most popular yoga poses for relieving stress, anxiety, and reducing symptoms of depression. One can even meditate while performing the corpse pose. It relaxes and recharges the whole body.

Representative image: Insight Timer

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