5 Great Yoga Poses to Calm Anxiety and Stress, the Effect is Visible in 10 Minutes

Posted by: Priya Roy KarmakarDate: 30th January 2023 14:01 IST
5 Great Yoga Poses to Calm Anxiety and Stress, the Effect is Visible in 10 Minutes. How to Reduce Stress and Anxiety

Did you know that a little bit of fear or anxiety is normal; In fact, like salt in food? It becomes a problem when it gradually starts interfering with our daily lives. Easy-to-recognize symptoms can be when you tend to forget things, you express anger in a flash, and you feel tired often.

These cues should be enough to get you sitting on your mat and practicing yoga. Simple and effective asanas can bring positive changes in our lives. It all starts with a little motivation and discipline. There are 5 asanas in this article to deal with anxiety and stress.

Yoga producer Tanu Sardana ji is telling us about them on the Koo app. If you also have a lot of anxiety or stress, then today you must include the yoga mentioned under our Monday Motivation Series in your routine.

1) Tree posture/tree seat

tree pose for stress

Balancing asanas help you with concentration and focus. Tree pose or Vrikshasana stands 'firm' like a tree. By doing this, the mind is relaxed, which helps in dealing with stress.


  • Stand up straight with the arms beside the body.
  • Bend the right knee and place the right foot up on the left thigh.
  • Keep the sole of the foot flat and firm near the thigh.
  • Make sure your left leg is straight.
  • Then try to make your balance.
  • Once you are well-balanced, take a deep breath.
  • Raise the arms above the head and bring the palms together in the 'namaste' position.
  • Look straight in front of you.
  • Make sure to keep the spine straight while taking long deep breaths.
  • With each exhalation, relax the body more and more. Don't forget to smile.
  • Exhaling slowly, bring the arms down from the sides.
  • You can release the right leg slowly.
  • Now repeat this pose on the right thigh by keeping the left leg close to the ground.

2) Halasana

Halasana for stress

It is one of the most effective asanas which helps in calming the mind. It also reduces fatigue and provides relief from pain in the head and body. This asana also helps in relieving the symptoms of menopause by stimulating the abdominal organs and thyroid gland.


  • To do this, lie down with your head on a mat.
  • Bring the feet up over the head.
  • Keep the toes on the floor.
  • Stay in this pose for 5-7 breaths.
  • Then slowly bring the legs back, supporting the back with the hands.
  • Don't get up immediately; Keep your head on the floor.

Don't do it if:

  • You are suffering from diarrhoea, glaucoma.
  • Be extremely gentle and kind. Always listen to your body. Avoid it if you have neck pain or any injury around it.

3) Garudasana

Garudasana for stress

Garudasana comes from the Sanskrit word 'Garuda' which means eagle. This asana improves balance and focus. Blood circulation is also good by doing this asana. It also releases stiffness from the body which produces a soothing effect on the mind. Hence, removes stress and disturbance of the mind.


  • Stand up straight and focus your gaze on a fixed place.
  • Now bend the right leg and rotate it around the left leg.
  • The right thigh should be in front of and above the left thigh
  • The right foot should rest on the shin of the left foot.
  • Bend the elbows and bring them in front of the chest.
  • Rotate forearms around each other with left elbow and balance down.
  • Put the palms together to resemble the beak of an eagle.
  • Keep the balance in this position for some time.
  • Then lower the left knee and body, keeping the back straight, and bend slowly.
  • Until the elbows come under the knees and come to the top of the head.
  • The right big toe should be touching the floor.
  • Keep the eyes focused on a fixed point.
  • Then pause in the final position as long as is comfortable.
  • Raise the body and release the legs and arms.
  • Don't forget to repeat on the other side of the body.

4) Bhujangasana

Bhujangasna for stress

Cobra pose as we know it is an asana that stretches the chest area thereby reducing fatigue from the body. Apart from this, this yoga has many benefits like stimulates appetite, reducing constipation, and being beneficial for all abdominal organs.


  • To do this, lie down on your stomach and rest your forehead on the ground.
  • Place the palms on the ground just below the shoulders.
  • The elbows need to stay close to the body.
  • Now while inhaling slowly raise the upper part of the body from the mat to the navel by pressing the palms on the mat.
  • Keep the body in this position for a while and take a few deep breaths.
  • Slowly exhale and lower the upper body keeping the forehead on the mat.

Don't do it if-

  • Any problems like peptic ulcer, hernia, intestinal tuberculosis, hyperthyroidism.
  • Do not practice this asana without the guidance of a yoga teacher.

5) Shashankasana

Sasakasana for stress

Shashanka in Sanskrit means 'moon' and in yogic philosophy, the moon is a symbol of peace. This asana can be practiced on an empty stomach after a day's work. It also stretches and strengthens the back muscles thereby relaxing the mind.


  • Sit in Vajrasana and join the toes with the knees slightly apart.
  • Breathe in and raise the arm straight up and stretch.
  • Now exhale and bend forward.
  • Try to touch the ground with your nose or chin.
  • Extend the arms and place the palms on the ground.
  • Stay in this position for as long as you are comfortable.
  • Breathe out.
  • Inhaling slowly, rise up with straight arms.
  • Exhale and bring the hands back down and place the palms on the thighs.

Don't do it if:

  • If you have a hiatus or slip disc, this asana should be avoided.

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