Overcome Anxiety with these 3 Asanas

“Anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths”

-          Charles Spurgeon

The coronavirus pandemic has affected the whole world adversely. People have lost so much due to coronavirus outbreak and various other natural or man-made disasters that are taking place. Some have lost their closed ones and some have lost their livelihood. Some are struggling at work and some have lost their jobs. Our lives have all been shaken up and we are trying to adapt to the new normal. 

Lockdown has further added to the increased anxiety levels. Anxiety can cause so many problems like breathlessness, heart diseases, weight gain and weekend immune system. It also effects our mental health and our ability to think in the right direction. There are so many things people are trying do to fight anxiety. Breathing, meditating, listening to music, changing your thoughts, etc. are a few ways to calm down when you are anxious. Yoga is very effective and helps to keep your mind calm.

Yoga, as we all know is an amazing way to relax the mind and body. It calms an anxious mind, relives stress and helps us in numerous physical benefits. Many yoga asanas with a healthy diet help us lose weight, make our body flexible and build a strong immune system. The key to yoga is in regulated breathing.

T. Krishnamacharya in his paper ‘Salutation to the teacher and the Eternal One,’ says, “One important thing to be constantly kept in mind when doing asanas is the regulation of the breath. It should be slow, thin, long and steady breathing through both nostrils with a rubbing sensation at the throat and through oesophagus, inhaling when coming to the straight posture and exhaling when bending the body.”


The following 3 asanas are really helpful in beating anxiety:

Paschimottanasana (seated forward bend)

Paschim = west, uttana = stretched out, asana = pose

Paschimottanasana is one of the most important asanas in hatha yoga and modern yoga as an exercise.


·         It helps calm the brain, providing relief from stress and depression.

·         It massages and tones the abdominal and pelvic organs, helps burning fat and weight loss.

·         It helps reduce anxiety and fatigue.

·         It stretches the lower back, hamstrings, hips and tones the shoulders.


Balasana (child pose)

Bala = child, asana = pose

Balasana is an easy resting pose which can be sequenced between more challenged asanas.


·         Restores you to a state of calmness and helps relive fatigue.

·         Being a resting pose it eases anxiety and stress.

·         Stretches the spinal muscles and calms down the nervous system. This also helps reducing the neck and back pain.

·         It gently stretches the ankles, hips and shoulders.

Janu Sirsasana (head-to-knee pose)

Janu = knee, sirsa = head, asana = pose

Janu Sirsasana is a seated twisting forward bending asana in diverse schools of modern yoga as exercise. 


·         Stretches the spine, shoulders, hamstrings and groins thereby, calming the brain.

·         Relives anxiety, fatigue, headache, menstrual discomfort.

·         Stimulates the liver and kidneys and even improves digestion.

·         Therapeutic for high blood pressure, insomnia and sinusitis.

      Share you experience in the comments section.

A word of caution: It is advisable to always practice yoga under the supervision of a well-certified yoga guru.

Disclaimer: Tips and suggestions mentioned in the blog are for general information purpose only and should not be construed as professional or medical advice. Always consult an expert before starting any fitness programme or making any changes to your diet.


  1. Create a schedule that will allow you to exercise most days of the week. Exercise is a highly effective stress reliever. It may lift your spirits and keep you in good health. Increase your activity levels and intensity gradually as you get going. These chemicals either increase or aggravate anxiety. Visit your doctor or look for a support group if you are unable to stop using tobacco on your own. Find out what could be causing your unique illness and what therapies might be appropriate for you by speaking with your healthcare professional. Invite your loved ones and friends, and solicit their assistance.


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