Yoga For Anxiety And Panic Attacks
Yoga Poses For Anxiety & Panic Attacks

Yoga Poses For Anxiety & Panic Attacks – An unhealthy diet and a sedentary lifestyle are the recipe for disaster for even the most healthy of persons. Unfortunately, the Covid-19 pandemic forced lock-down around the world did not leave too much for anyone when it comes to staying fit. Add to that, there are reports from around the world of people suffering from mental health disorders. Fortunately, you have numerous yoga for anxiety and panic attacks asanas to help you get out of this problem.

This trend of healthy individuals suffering from mental health issues has got many worried. However, there are some yoga strategies to help you cope with too much stress and anxiety. Yoga has several relaxation techniques like breathing exercises and visualization which help you develop a calm mind.

Let us first understand what is anxiety and how it impacts your health.

Anxiety – An Introduction

Thinking too much about a current or future event activates the normal stress response in your body. The reaction starts in the Amygdala, which sends a distress signal to the hypothalamus. Later, these signals are communicated to your entire body to activate the fight or flight system.

If this response system remains activated due to unnecessary worry about work or personal issues; it causes numerous damaging emotional, mental, and physical reactions in your body.

However, before we move ahead it is time you know about the different types of anxiety disorders.

1. Generalised Anxiety Disorder

When you feel anxious about everyday situations or find it hard to remember when you last relaxed is when you are suffering from Generalised Anxiety Disorder. This condition occurs as a result of an imbalance in the brain chemicals that are involved in the regulation of your mood.

2. Post-Traumatic Stress Disorder (PTSD)

If you have been in a warzone or survived a tragic accident, you might suffer from PTSD. It can also occur if you have been a survivor of any natural disaster.

3. Obsessive-Compulsive Disorder (OCD)

OCD causes you to develop obsessive and intrusive thoughts which over time become a source of distress. It is characterized by an obsessive desire or compulsion to perform an activity. Typical examples of OCD include washing hands unnecessarily or arranging personal items in a specific order.

4. Panic Attacks

During panic attacks, you experience irrational or heightened anxiety along with physical symptoms like heart palpitations, sweating, cold hands and feet, and an inability to breathe.

5. Phobias

Phobias are a result of the fear of a creature, event, or place. You can develop phobias of spiders, tight places, height, bees, and fire among other things.

Now, let us find out what health issues can occur as a result of anxiety.

Respiratory Problems

When you are anxious, your breathing becomes short, shallow, and rapid. As a result, the amount of oxygen inhaled is more than the amount of carbon dioxide you exhale. The excess of carbon dioxide in your body causes problems with the blood supply to your brain.

As a result, you start feeling dizzy and it causes a tingling sensation or numbness in your hands and feet. Moreover, long-term anxiety impacts the health of those suffering from Asthma which can prove to be fatal.

Immune System Problems

Owing to the activation of the fight or flight response system, your body is unable to return to its normal rested state. This makes your immune system vulnerable to numerous illnesses and infections. Unfortunately, a compromised immune system cannot fight against even the common cold and flu.

Cardiovascular Problems

Do you know that anxiety also causes heart palpitations? Yes! Another health problem that comes with long-term anxiety is breathing problems. The continuous release of stress hormones combined with high levels of anxiety only leads further to high blood pressure and even stroke.

Why Do Yoga For Anxiety & Panic Attacks?

The never-ending personal and professional responsibilities often wreak havoc on your mental health. In the long run, these become physical symptoms and take the form of pain, discomfort, stress, tension, and stiffness in your body. There are numerous yoga asanas that give your body good stretching along with loosening the tightened muscles and joints.

You can enrol in a certified yoga school to learn the best yoga for anxiety and panic attack poses which help you get rid of both these issues. Yoga not only works on your body, but it also helps your mind get rid of negative thoughts.

Common symptoms of anxiety and panic attacks are constant negative thoughts and feelings that affect your mood for the entire day. With the help of yoga techniques like meditation and visualization, you bring the mind’s focus towards deep breathing and activate the body’s relaxation response system. Moreover, with the daily practice of yoga for anxiety at a certified yoga school, you also have a chance to build a social life and stay away from the loneliness which also cures anxiety and panic.

Top 5 Yoga For Anxiety And Panic Attacks Asanas

With that said, yoga experts have come up with a list of yoga asanas that can help you get rid of anxiety and panic attacks.

1. Bridge Pose

The best yoga poses to re-energize and rejuvenate your body and mind. Bridge Pose improves your blood circulation and rids the mind of anxiety and mild depression. For you to reap the benefits of this yoga for anxiety and panic attacks asana, hold the position for at least 30 seconds to 1 minute.

However, if you suffer from a neck injury, yoga experts recommend you avoid this yoga asana.

2. Staff Pose

If you want to give your shoulder and chest muscles a good stretch, the Staff pose is your thing. This yoga asana strengthens your back muscles and also helps you get rid of anxiety attacks. However, if you suffer from a wrist or lower back injury, do not attempt this pose.

3. Bow Pose

The Bow Pose works on your shoulders, chest, and neck muscles among other muscle groups in your body. It also strengthens your abdominal muscles and back. This yoga for anxiety and panic attacks pose is effective at dealing with digestive issues like constipation, respiratory problems, fatigue, and mild back issue.

However, yoga experts recommend you should avoid this yoga asana when suffering from high or low blood pressure, migraine, back or neck injuries, and insomnia.

4. Seated Forward Bend Pose

Seated Forward Bend is the perfect yoga asana to focus your distracted mind. This yoga asana gives your shoulders, spine, and hamstrings good stretching. It gives you relief from anxiety and tension.

However, you should not do this pose if you suffer from asthma, diarrhoea, or a back injury.

5. Bound Angle Pose

The most effective yoga asana that helps you get rid of depression and anxiety. It also helps those with flat feet, asthma, and high blood pressure. However, if you suffer from a groin or knee injury, then definitely avoid this pose.

6. Camel Pose
It is one of the best yoga poses for anxiety and panic attacks as it releases stress. Moreover, practicing the Camel pose improves the flow of blood in your upper body. Most importantly, this pose is good for the heart. Also, it means your body gets an ample supply of blood when you stay longer in the Camel pose.

7. Butterfly Pose
The Butterfly pose stretches your inner thighs and hips. When you practice this pose while keeping your spine erect, stress and anxiety leave your body. It is also helpful in releasing the sexual tension in your body. Joining the sole of your feet is going to massage the pressure points under your feet.

8. Cat-Cow Stretch
The spine is one of the most pressured body parts. Therefore, it is important to relax and stretch your spine. For that, the Cat-Cow stretch is going to be a perfect yoga pose for you. It extends your spine and the upper body. In short, it releases pressure from your spine so that it becomes flexible and mobile.

9. Child’s Pose
One of the best soothing and relaxing yoga poses is the Child’s pose. This releases stress and fatigue from your legs and overall spine. Moreover, bending forward while practicing this pose is going to improve the natural curvature of your spine. In short, it releases stress and anxiety from your body. Further, it improves the flow of blood in your body that is crucial in eradicating stress.

10. Corpse Pose
To get rid of stress and panic attacks, you should practice the Corpse pose. For that, all you need to do is lie flat and be aware of your body and mind. This helps you being aware of your mental and physical dimensions. Hence, you become conscious of the elements that are disturbing your mental peace. Therefore, this yoga pose should be a part of your yoga routine so that you get in touch with yourself by the end of each yoga session.


Do you find it hard to maintain a good and happy mood? You should practice this yoga for anxiety and panic attack poses to get back to that happy life.

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