6 Best Yoga Poses for Anxiety, Depression and Panic Attacks

Yoga is dynamic in its benefits, uses, and styles. Could you ever imagine that there are yoga poses for anxiety and depression?

Believe me, yoga does a lot in helping to restore inner peace and harmony. Yoga should not only be a practice for you. You should make it a habit, a lifestyle that will make you live a happy and healthy life.

Anxiety, depression, and in severe cases, panic attacks are part of our daily lives. We get to the peak of stress levels, think and worry about what need and what we have to do. A day barely passes without having to something to brood on.

This is only normal and natural. But it gets out of hand when we experience panic attacks and anxiety disorder.


For millions of people, anxiety and depression is a major challenge. Statistics show that about 18 percent of the adult population suffer from anxiety, depression, and panic attacks. Check this post for yoga poses that help to alleviate depression and anxiety.


Anxiety disorder is a state of excessive uneasiness, worry, or fear of the unknown. This is a critical psychological imbalance that needs to be taken care of.

Pills, medications in forms of antidepressants could indeed be of help. But one has to be careful of being too dependent on drugs.

That is where yoga comes in. Yoga poses for anxiety and depression are incredibly useful when it comes to relaxing a troubled mind. Is it magic? No, it is not. It is natural.

While practicing yoga, you inhale and exhale deeply while in motion. The breathing process activates the parasympathetic nervous system to relax the body and mind.

Also, during yoga, the body releases tension, allowing the muscles to relax. The activation of the parasympathetic nervous system also helps to release feel-good endorphins; otherwise, known as happy hormones.

Practicing yoga asanas, therefore, can help to relieve stress and anxiety.

Are you not eager to know the specific yoga poses that can do the job? Read on to know about some natural poses that you can begin with.


6 Best Yoga Poses for Anxiety and Depression

Yoga poses for anxiety and depression work to balance the body neurologically and energetically. This way, happiness, harmony, and calm.


1. Child’s Pose (Balasana)


Child's Pose- Yoga Poses for Anxiety and Depression


First on the list is Balasana. This pose is one of the comfortable yoga styles that anyone can do. So, even if you have never tried yoga before, you can use this pose to de-stress, calm down, and relax.

The child’s pose is a restorative, calming pose that relaxes and rejuvenates the body. This pose provides physical, mental, and emotional solace to the being.

The comfort that this yoga style brings on you will surely help ease anxiety and depression symptoms.

How To Do It

  • Knee on the mat with your hands on the mat too
  • Make your big toes touch and ensure that your hands are directly under your arms
  • Spread your legs hips distance apart.
  • Exhale as you extend your hands to move forward making your torso to rest on your thighs
  • Place your forehead on the mat and sit on your heels
  • Hold this position for 3-5 minutes
  • To release the pose, slowly use your hands to walk your torso upright and sit back on your heels.


2. Corpse Pose (Shavasana)


Corpse Pose- Excellent Poses for Anxiety and Depression


Shavasana is one of the classic yoga poses for anxiety and depression. Just as you lie on your back in bed lost in deep thought, this pose is as simple as that.

But with the corpse pose, you will have to harmonize your thoughts, focus, and regulate your breathing.

This pose helps to promote relaxation by improving steady conscious breathing, which is particularly suitable for anxiety sufferers due to a calming of the nervous system.

The corpse pose gives the ultimate relaxation to the body and mind. It is an excellent pose to relax your mind before kick-starting your day.

How To Do It

  • Lie on your back with legs straight and arms at the sides
  • Close the eyes, and place your palms on the floor faced upwards
  • Keep the feet drop open
  • Breathe while resting the body’s weight on the ground
  • Exhale slowly while relaxing all the body parts.


3. Seated Forward Bend (Paschimot tanasana)


Seated Forward Bend to relieve stress, anxiety and depression


Just as the name implies, you sit and bend forward to get into this pose. The seated forward bend calms the mind and relieves stress, anxiety, and mild depression.

When you feel the need for a beautiful stretch for your muscles to relax, this yoga style would be a great idea.

How To Do It

  • Sit on one or two folded blankets
  • Lengthen your legs in front of you and straighten your spine
  • Inhale and simultaneously reach straight up overhead to lengthen your spine
  • As you exhale, use your hands to grab your big toes or ankles
  • Then, place your body over the top of your legs
  • Lower your torso sufficiently close to your legs until you feel a stretch in your hamstrings and low back and hold.
  • Stay in this position for 1-3 minutes.


4. Legs Up The Wall (Viparita Karani)


Legs Up The Wall- Yoga Poses to Ease Anxiety and Depression


This pose reminds me of one of my play tricks as a child. Having had my bed close to the wall, I used to stay in my bed with my legs raised on the wall when I was restless.

Amazingly I used to fall asleep in that position even if I never wanted to.

Do you know what that means? It was my relaxation style, which I did, even when I knew nothing about yoga.

Seeing the Viparita Karani yoga pose gave me a happy and nostalgic feeling of my childhood. Now that I know that the Legs Up The Wall pose helps to calm the body, it’s undoubtedly my favorite. It is so simple and easy to do.

And Yes! Don’t forget; it is also beneficial for alleviating anxiety and depression.

How To Do It

  • Sit with your left and right side resting as close to the wall as possible
  • Swing your legs up onto the wall
  • Then, relax your shoulders and head onto your mat with your hands by the side of your body
  • Slowly move forward until your buttocks and hamstring touch the wall
  • Close your eyes and relax
  • Remain in this position for 10 minutes or longer if needed
  • To release, swing your legs to the left or right of your body and sit up.


5. Extended Puppy Pose (Uttana Shishosana)


Extended Puppy Pose- Yoga Poses for Anxiety and Depression


This pose is a hybrid of two famous yoga poses; the child’s pose and the downward-facing dog pose.

The Extended Puppy Pose can be therapeutic for stress and anxiety, as well as chronic tension and insomnia. This pose brings a sense of calm back into the body.

How To Do It

  • Begin in a child’s pose
  • Separate the knees slightly and place the tops of your feet flat on the floor
  • Extend your body forward and raise your hips off the heels
  • Place your forehead on the ground
  • Hold this pose for 30 secs or more
  • To release, drawback your body into a child’s pose and raise your body to sit on your heels.


6. Tree Pose


Tree Pose to Alleviate Anxiety and Depression


Tree Pose is one of the requisite yoga poses for anxiety and depression. This pose also enhances concentration, focus, and awareness. This focus level takes your mind away from anxiety, giving you a highly relaxed mood.

How To Do It

  • Stand upright placing your feet together
  • Spread your arms straight up overhead.
  • Tighten your core as you slide your right foot up your to rest on your left calf or pull it higher to rest on your inner thigh. Avoid placing your foot on the inside of your knee.
  • Hold as still as possible for 30 seconds; make sure you are breathing slowly. Switch sides.


In this post, you will find the 6 best yoga poses for anxiety and depression. These poses also help to alleviate panic attacks and relieve them. Avoid dependence on anxiety pills now by doing these moves.



Yoga practice is incredibly therapeutic in healing anxiety, stress, depression, and other related conditions. The method of yoga also restores the body and mind.

Yoga allows us to meditate and communicate solemnly with our inner being for peace, joy, and tranquility. Meditation allows the mind to stop running from one thing to the next.

The meditative yoga session has an impact on the nervous system. It switches the nervous system from the sympathetic nervous system that induces “fight or flight” to the parasympathetic that induces body “rest and restore.”

Unfortunately, the modern world continually dishes out a lot of activities to preoccupy us. So, it might be quite a daunting task to squeeze out some meaningful time for yoga.

No matter how busy your schedule is, you could always make out time if you so desire. It’s all about efficient time planning and management

Yoga is therapeutic for the symptoms of anxiety, including panic attacks. The more you practice yoga, the easier it is for you to slide into any of those poses to deal with stress, anxiety, depression, and panic attacks.

Don’t wait until that time that anxiety or depression will knock you out. Give these yoga poses for anxiety and depression a chance to prove to you that YOGA IS A BLESSING!

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