Yoga for Anxiety: Find Calm Amidst the Chaos

Anxiety can feel like an overwhelming wave crashing over us—often without warning. But here’s the good news: yoga offers a gentle, yet powerful way to manage anxiety, calming both mind and body. At Ojas Yoga Wellness, we believe that everyone deserves peace, and yoga can be an incredible tool to guide you there.

How Yoga Works for Anxiety

Yoga is not just about flexibility and strength; it’s about balance—both physically and mentally. The beauty of yoga for anxiety lies in its ability to tap into the nervous system, shifting your body from “fight-or-flight” mode (sympathetic nervous system) to “rest-and-digest” mode (parasympathetic nervous system). Through mindful movement, controlled breathing, and focused meditation, yoga helps reduce stress hormones like cortisol and increases the feel-good neurotransmitter, serotonin.

In simpler terms, yoga gives your mind the tools it needs to slow down and reset, allowing your body to unwind and feel safe again.

Three Practices to Help Ease Anxiety

Let’s dive into three practices that are particularly effective for managing anxiety. Whether you're new to yoga or a seasoned practitioner, these are accessible and beneficial ways to calm the mind and body.

1. Asana Sequence: Grounding Flow for Calm

When anxiety strikes, it can leave us feeling disconnected and scattered. Grounding poses help you feel rooted and centered, easing both mental and physical tension.

Here’s a simple sequence to try:

• Child’s Pose (Balasana) – Begin in Child’s Pose to rest and center yourself. Feel the earth beneath you, supporting you.

• Cat-Cow (Marjaryasana-Bitilasana) – Flow between Cat and Cow, gently opening the spine and allowing your breath to guide you.

• Forward Fold (Uttanasana) – From standing, hinge at your hips and fold forward, releasing tension in your back and shoulders.

• Mountain Pose (Tadasana) – Stand tall in Mountain Pose, with your feet firmly planted on the ground, taking deep, steady breaths.

• Tree Pose (Vrksasana) – Balance on one leg, bringing your opposite foot to your inner thigh or calf. Focus on a fixed point and breathe deeply to find stillness.

• Savasana (Corpse Pose) – End your practice by lying down in Savasana, allowing your body to completely relax.

This sequence helps release physical tension while encouraging mindfulness and presence.

2. Breathing Technique: Nadi Shodhana (Alternate Nostril Breathing)

Breathing is a powerful way to calm an anxious mind. Nadi Shodhana, or Alternate Nostril Breathing, balances the nervous system and helps soothe anxiety by harmonizing both hemispheres of the brain.

Here’s how to practice:

1. Sit in a comfortable position with a straight spine.

2. Using your right thumb, close your right nostril and inhale deeply through your left nostril.

3. Close your left nostril with your right ring finger, release your right nostril, and exhale through the right side.

4. Inhale through the right nostril, then close it with your thumb, and exhale through the left nostril.

5. Continue this cycle for 3-5 minutes, focusing on the smooth, controlled rhythm of your breath.

Nadi Shodhana helps reduce mental chatter and brings about a deep sense of calm and focus.

3. Meditation Practice: Body Scan for Anxiety Relief

When anxiety takes over, it can feel like your mind is in a million places at once. A body scan meditation grounds you by bringing awareness back to your physical body, helping to release tension and bring the mind to the present moment.

Here’s a simple body scan meditation to try:

1. Lie down in a comfortable position, like Savasana, and close your eyes.

2. Begin by focusing on your toes, noticing any sensations or tension there. Breathe into that area, and as you exhale, consciously relax it.

3. Slowly work your way up through your feet, legs, hips, stomach, chest, arms, and head, paying attention to each body part.

4. If you notice tension anywhere, imagine your breath gently melting it away.

5. After scanning your whole body, take a few deep breaths and simply rest in the stillness for a few moments before opening your eyes.

This practice can help you reconnect with your body and give your anxious mind a moment of peace.

Finding Your Calm, One Practice at a Time

Anxiety can feel overwhelming, but incorporating yoga into your routine can offer a pathway to calm, helping you manage life’s stresses with more grace. By practicing grounding postures, calming breathwork, and mindful meditation, you create space for peace, both on and off the mat.

At Ojas Yoga Wellness, we’re here to support your journey toward wellness, one breath at a time. Ready to try these practices? Roll out your mat and let’s find our way back to balance.

Namaste.