5 yoga poses that help tackle anxiety and improve mental clarity

In this relentless world of deadlines, distractions, and digital overload, anxiety has often become a silent companion.

Yoga is known for its calming effects. This ancient mind and body practice originated in India, combines physical postures, rhythmic breathing, and meditative exercise. Severalstudieshave found that the yoga practice positively impacts brain health. Yoga is linked with several mental benefits, including a sharper brain, which improves learning and memory, and also a significant reduction in anxiety and depression.

Here are some yoga poses that can reduce the feeling of stress and anxiety and calm the mind.

Virasana, the Hero pose, is ideal for a better mood and clarity. This seated yoga posture can be a powerful addition to your yoga practice for tackling anxiety. To practice this pose, kneel on the floor with your knees together and feet slightly wider than hip-width apart, and toes pointing straight back. Now, slowly lower your hips to sit between your heels, and rest on the floor. Lengthen your spine, relax your shoulders, and rest your hands on your thighs. Breathe deeply for 1–3 minutes, focusing on releasing tension.

Another yoga pose that can create a sense of safety and calm is the Balasana, or the child pose. Kneel on the floor with your big toes touching and knees slightly wider than hip-width apart. Now sit back on your heels, then slowly lower your torso forward, extending your arms in front of you or resting them by your sides. Rest your forehead on the ground (or a blanket for support). Breathe deeply through your nose for 5–10 breaths, and focus on de-stressing your body with each exhale.

When the mind is like a rough sea, practising Paschimottanasana, the seated forward bend pose can help. This pose can help you feel relaxed as well as focused. No more feeling scattered or overwhelmed. This pose stretches the hamstrings and back while calming the nervous system. To practice this pose, sit with legs extended, inhale to lengthen the spine, and exhale to fold forward, reaching for your feet or shins. Hold for 5-10 breaths.

Vrikshasana can really help to concentrate. It can quiet the racing thoughts and give you a sense of calm. To practice this, stand on one leg, place the sole of the other foot on your inner thigh or calf (avoid the knee), and bring your hands to a prayer position at chest level or overhead. Hold for 5-8 breaths per side.

Nothing soothes the nerves like Savasana, the corpse pose. It is often used to close yoga sessions. Savasana promotes deep relaxation. To practice this, lie flat on your back, arms relaxed by your sides, palms up. Close your eyes and breathe naturally for 5-10 minutes.

Incorporating these poses into a daily routine can help you manage anxiety. Beginners must practice under guidance to ensure proper alignment. Always consult a healthcare provider before incorporating any kind of physical activity in your routine, especially if you have medical conditions.