AlphaMale
An Ultimate Guide To Stay Alpha & Fabulous

Calming Yoga Poses For Stress And Anxiety.

Let’s not deny it, feeling stressed and anxious has become a part of daily lifestyle. Stress has been transforming into a national epidemic for all the genders and ages (particularly 25-35 years old).

It’s time to stop stressing about the stress and starting practicing yoga. 

Yoga incorporates mind-body practice that combines mindful breathing and physical poses. There are some calming yoga poses for stress and anxiety that has been proven very effective in bringing down stress levels and body relaxation. 


Calming Yoga Poses For Stress And Anxiety. 

Balasana (Child’s Pose) 

This is a personal favorite restorative pose that helps in calming down the stress and anxiety. 

Balasana is named after its resemblance to the baby in the fetal position, and it is said to provide physical and emotional comfort to the practitioner.

Balasana helps in stretching your spine which relieves the stress and stiffness after long working hours, it also helps in calming down the stiffness from neck and shoulders which gives you a more relaxed feeling.

Balasana is very efficient in stretching the hip and knee joints, it is very effective in relieving the stress from ligaments and tendons of the hip and knees.

Step By Step Guide

  • Begin with kneeling on the floor
  • Bring your knees and feet together
  • Sit on your heels and slowly move forward, bringing your chest to your thing and your forehead to the earth.
  • Lay your hands on the floor alongside your torso. Or you can also place your hands straight in front of your head to avoid too much pressure on your neck.
  • Loosen up your shoulder blades and let allow the fronts on your shoulders move towards the floor. Close your eyes steady your breathing and allow for the deeper level of relaxation
  • Take several slow breaths and rest for a few minutes in child’s pose.

Supta Baddha Konasana (Reclined Bound Angle Pose)

So you have calmed down the stressed spine and hip joints with Balasana, now let’s stretch down some groin area.

Supta Baddha Konasana is an incredible yoga pose to lower blood pressure and relieve lower body stiffness after a hectic day.

It’s not just a restorative pose but also works well to stretch groin area, inner thighs and knees. This pose has been known to have benefits for men with enlarged prostate and women with menstrual disorder. 

Step By Step Guide

  • Lie straight on your back with your legs straight.
  • Step your heels towards your pelvic
  • Exhale and let your thighs fall apart; open up your knees so that the bottoms of your feet touch each other.
  • Carefully pull your heel close towards your pelvic area to experience a good amount of resistance.
  • Stay in the pose for 5 minutes while doing mindful breathing.

Uttanasana (Standing forward bend)

Sometimes we don’t have access to our bed or yoga mat, Standing forward bend is an effective yoga poses to relieve stress anytime and anywhere.

Feel the deep and intense stretch in your hamstrings and upper back with standing forward bend pose. 

Because of the forward bend, this pose allows your body to draw more oxygenated blood towards the brain which helps in feeling energetic and revitalized. 

Remember to breathe deeply, and come up slowly.

Step By Step Guide

  • Stand straight and begin with the mountain pose. 
  • Fold your torso over your legs while slightly bending knees. 
  • Place your both hands next to your feet (use yoga blocks if you can’t reach the ground).
  • Inhale and extend your chest to stretch your spine little more. 
  • Exhale while pressing both knee caps backward to feel a fuller stretch. 
  • Maintain a position for a few seconds and slowly get back to standing position. 
  • Repeat the process at least 5 times. 

Savasana (Corpse Pose)

In Sanskrit save means ‘corpse’, the only intention of this pose it to relieve all the muscular tension from muscles. It is one of the most underrated poses but it has some incredible calming benefits. 

While most of the people consider it easiest pose, it requires quite a lot of practice and effort to do it properly. 

Savasana involves mindful breathing while lying down on the backside of the body.

Step By Step Guide

  • Lie down on the backside like a sleeping position, legs are supposed to be placed at the distance of hip-width. 
  • Keep your hands on at the shoulders witch with palms facing upwards. 
  • Close your eyes and do some mindful breathing. 
  • It’s necessary to forget everything and concentrate on breathing. 
  • Do it for at least 10 minutes, initially it is going to be difficult to maintain concentration but you will learn it gradually. 

Adho mukha svanasana (downward-facing dog pose)

This pose is perfect for those who are unable to do Standing Forward Bend. this pose is quite easy on the spine but is equally effective in bringing down the anxiety. 

Its simplicity and its tons of benefits have made this practice common in most of the part of the world.

This pose helps in stretching the calves, hamstrings, spine and shoulder blades. It also helps in bringing the oxygenated blood towards the brain for better energy. 

I personally combine this pose with Bhujangasana (Cobra pose), combining both poses allows the practitioner to strengthen the spine. 

Step By Step Guide

Let’s understand how to perform Parvatasana in very simple steps-

  • Get into the pushup position while keeping feet closer.
  • While keeping your core tight, push your torso backward and move your hips up until you form an inverted V position.
  • Exhale during this process
  • While your two arms are on the floor and supporting your body weight, lower your head to be between two hands.
  • The spine should make a straight line from the tailbone to the top of the head.
  • Don’t let your heels stay in the air.
  • It’s okay for beginners to slightly bend the knees.

Sarvangasana (Shoulder stand)

Sarvangasana is derived from the Sanskrit word ‘sarv’ means ‘entire’, ‘ang’ means ‘body parts’ and ‘asana’ means ‘pose’ that means it’s a single yogic pose which works on every body part. It’s one of the few yogic poses that work on the entire body from head to toe.

Many yoga lovers opt to perform only this single yogic pose due to its incredible number of benefits; it delivers your body’s needs of daily nutrient.

Sarvangasana (Shoulderstand pose) is one of the most common pose practices by most of the yoga practitioners around the globe due to its incredible benefits. This pose works on the regulation of blood circulation, maintaining healthy thyroid gland, curing constipation and many other benefits that we will be discussing further in this article.


Legs Up The Wall/Viparita Karani

Call it a more effective alternative to Savasana (Corpse Pose). 

You need to lie down on a flat surface with your legs resting along the wall has many physiological benefits. 

While you are paying conscious attention to your breathing, your vertical legs are helping you relieve pressure from tired legs and sore feet. Vertical legs also help in promoting better blood flow towards the upper half of the body which delivers soothing effects to many vital organs of the body and calms down the nervous system. 

Stay in a position for five to ten minutes while following mindful breathing. You can do it after a hectic office work or just before going to bed.