Yoga for Stress and Anxiety: Top 6 Poses, Benefits and Building a Routine for a Stress-Free New Year 2025

Let’s face it—stress and anxiety have become a part of life that none of us signed up for. With work piling up, responsibilities growing, and personal time shrinking, it’s no surprise that so many of us feel overwhelmed. Whether it’s a tough deadline, family obligations, or just the constant rush of life, these challenges can take a toll on your mental and physical well-being.

But what if there was a way to pause, breathe, and regain control? That’s where yoga for stress and anxiety comes in. Yoga isn’t just about stretching or touching your toes; it’s about creating a space of calm amidst the chaos. By focusing on mindful movements and breathing techniques, yoga helps you find peace—even if it’s just for 10 minutes a day.

In this blog, we’ll explore how yoga reduces stress and why it’s such an effective practice. We’ll answer questions like, “Can yoga help reduce stress and anxiety?” and introduce you to six yoga poses that can bring instant relief. So, grab your mat, find a quiet corner, and let’s get started on your journey to a stress-free New Year 2025!

Table Of Contents 

1. How Does Yoga Reduce Stress?

2. 6 Best Yoga For Stress And Anxiety

3. Can Yoga Help Reduce Stress And Anxiety? 5 Benefits 

4. Building A Yoga Routine For Sleep And Anxiety

5. The Final Say 

6. FAQs

7. References 

How Does Yoga Reduce Stress?

Yoga is a mind-body practice that combines meditation, breathing techniques, and physical postures to ease tension and encourage relaxation. Scientifically, yoga's effectiveness in reducing stress can be attributed to its ability to influence the hypothalamic-pituitary-adrenal (HPA) axis, the central stress response system. When practised regularly, yoga helps downregulate the HPA axis, reducing the secretion of cortisol, the primary stress hormone, as shown in multiple studies, including a 2017 meta-analysis published in Frontiers in Human Neuroscience.

Biologically, yoga enhances parasympathetic nervous system activity through deep breathing and mindful movements. The sympathetic "fight or flight" response is resisted by the parasympathetic system, sometimes known as the "rest and digest" system. A key mechanism is the stimulation of the vagus nerve, which releases acetylcholine, a neurotransmitter that reduces heart rate and calms the mind. Studies have shown that yoga increases vagal tone, which is directly associated with improved stress resilience and emotional regulation.

At the molecular level, yoga influences the levels of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and synaptic plasticity. Research published in Translational Psychiatry suggests that higher BDNF levels, which yoga promotes, play a role in managing chronic stress and depression. Furthermore, yoga reduces inflammation by lowering pro-inflammatory cytokines like IL-6 and TNF-α, which are often elevated during chronic stress.

Yoga also modulates the activity of gamma-aminobutyric acid (GABA) receptors, which are associated with a calming effect on the brain. A 2010 study in the Journal of Alternative and Complementary Medicine revealed that yoga practitioners exhibited significantly higher GABA levels compared to non-practitioners, indicating reduced anxiety and stress. Together, these neural, hormonal, and molecular effects establish yoga as a holistic and scientifically backed practice for stress reduction.

Also Read: Morning Routine for Depression: 13 Tips And Energising Activities To Overcome Anxiety And Transform Your Day! 

6 Best Yoga For Stress And Anxiety

Many yoga poses can help to alleviate stress and anxiety. Here are five particularly effective poses:

1. Child’s Pose 

The child's pose is calming and helps release back and neck tension.

To practise this yoga for stress and anxiety:

• Start on your hands and knees.

• Sit back on your heels and bring your big toes together.

• Place your forehead on the mat and extend your arms forward.

• Hold the pose for five to ten deep breaths.

2. Downward-Facing Dog (Adho Mukha Svanasana) 

An energising pose that helps relieve hamstring and shoulder stress is the downward-facing dog. Additionally, improving circulation and oxygen delivery to the brain lessens tension and anxiety.

To practise this yoga for stress and anxiety:

• Start on your hands and knees.

• As you straighten your arms and legs, raise your hips up and back.

• Lengthen your spine and press your hands and feet into the mat.

• Hold the pose for five to ten deep breaths.

3. Tree Pose (Vrikshasana)

A balancing stance that aids in fostering focus and concentration is the tree pose (Vrikshasana). It also helps to alleviate tension and anxiety by giving a sense of stability and grounding.

To practise this yoga for stress and anxiety:

• Stand with your feet hip-distance apart.

• Raise your right foot off the ground and shift your weight to your left foot.

• On your left inner thigh, place the sole of your right foot. 

• Bring your hands to your heart and focus on a point before you.

• Hold the pose for five to ten deep breaths.

• Repeat on the other side.

4. Cat Cow Pose (Marjaryasana Bitilasana) 

Cat-Cow Pose is another flowing motion that helps release pressure from the spine and develops flexibility. It also enhances one's ability to work with stress and anxiety while allowing relaxation and mindfulness.

To practise this yoga for stress and anxiety:

• Start on your hands and knees.

• Take a breath, arch your back, and raise your chest.

• Tuck your chin into your chest, curve your spine, and release the breath. 

• Repeat the flow for five to ten deep breaths.

5. Legs Up The Wall Pose (Viparita Karani) 

Legs up the wall pose (Viparita Karani) is a restorative yoga posture that helps to calm the mind and reduce stress and anxiety. 

To practise this yoga for stress and anxiety:

• Lie on your back with your hips against the wall, then extend your legs up the wall. 

• Allow your arms to rest at your sides and breathe deeply for several minutes.

5. Corpse Pose (Savasana)

The corpse pose is a restorative pose that helps to promote deep relaxation and reduce stress and anxiety. It is often practised at the end of a yoga session to help calm the mind and body.

Consider joining ToneOp Fit’s Live Yoga Classes for expert-guided yoga practice. 

Also Read: 10 Natural Home Remedies For Anxiety And Stress | ToneOp 

Can Yoga Help Reduce Stress And Anxiety? 5 Benefits Of Yoga

Yoga is shown to be an effective way to reduce stress and anxiety. Here are a few ways in which yoga can help:

1. Regulates The Autonomic Nervous System 

The body's stress reaction is controlled by the autonomic nervous system. The science of yoga emphasises the fight or flight reaction to stress and the rest and digest reaction, which is controlled by the parasympathetic nervous system. Yoga practices such as deep breathing, pranayama, and meditation have been shown to calm the body and help stress management by activating the parasympathetic nervous system. 

2. Reduces Cortisol Levels 

Cortisol is a stress hormone, and high levels of cortisol can cause anxiety and other health issues. Research works have shown that yoga lowers cortisol levels, which then reduces stress and anxiety.

3. Improves Sleep

If you are stressed, your sleep quality will be poor, and here, once again, yoga has been shown to improve sleep quality. Yoga practices such as gentle yoga poses, meditation, and pranayama can help to calm the mind and prepare the body for restful sleep.

4. Increases Mindfulness 

Mindfulness is the practice of getting into the habit of paying attention to the moment you are in currently without judgment. Practising mindfulness under the science of yoga can help reduce stress and anxiety by bringing attention to the present moment and reducing worry about the future.

5. Promotes Physical Relaxation 

Yoga practices such as restorative yoga poses and yoga nidra (yogic sleep) can promote physical relaxation and lessen muscle tension, which can help to reduce stress and anxiety.

Scientific research suggests that the science of yoga can be a helpful and efficient tool for managing stress and anxiety. By activating the parasympathetic nervous system, reducing cortisol levels, improving sleep, increasing mindfulness, and promoting physical relaxation, yoga can help calm the mind. 

Also Read: Discover The 10 Positive Affirmations For Anxiety And Depression 

Building A Yoga Routine For Sleep And Anxiety

Yoga is a highly effective practice for managing stress and anxiety. Here are some ways to incorporate yoga into your routine for stress and anxiety management:

1. Choose A Quiet, Comfortable Space 

Choose a quiet, comfortable space where you will not be interrupted or distracted during your yoga practice. Use a yoga mat or a comfortable surface such as a carpet or rug to practise on.

2. Begin With Breathing Exercises 

Start your practice with deep abdominal breathing exercises to calm the mind and body. Sit comfortably; then take a deep inhalation through your nose to fill your lungs with air, hold for a few seconds, and slowly breathe out through your mouth and let go of all tension and stress in your body.

3. Incorporate Yoga Postures 

Now, following the steps given above, include the yoga postures. Make sure you feel the mind-body connection while you are performing the asanas. Focus on the breathing. 

4. Practice Mindfulness Meditation

Mindfulness meditation is a technique where the person is fully presenting and focusing on the current experience without judgment. This helps to reduce the levels of anxiety and stress. Focus your attention on your breath and sensations in your body, noting any thoughts or emotions that arise without getting caught up in them during meditation.

5. Use Yoga Props 

Blocks, straps, and blankets are props in yoga that help support the body during yoga postures. These make your practice much more comfortable and effective by supporting your body during poses and avoiding strain or injury by helping you maintain proper alignment.

6. Practice Regularly 

When it comes to using yoga to manage stress and anxiety, consistency is essential. Make an effort to do yoga for at least 20 to 30 minutes every day, preferably all at once. This will make it simpler to maintain your practice and help you create a habit.

The Final Say 

Yoga is a great way to help with stress and anxiety. The six poses we talked about can make you feel calmer and happier. By practising these poses regularly, you can build a routine that helps you stay relaxed and focused. As we start the new year, remember to take time for yourself and enjoy the benefits of yoga for a stress-free 2025!

FAQs

1. Can yoga really help in reducing stress and anxiety?

Yes, indeed, stress and anxiety can be reduced effectively by combining yoga with postures, breathing control, and meditation. In fact, research studies indicate that the practice of yoga for a few days results in significant stress reduction and general well-being.

2. Which is the best yoga pose for stress relief?

While many poses can help, Child’s Pose is often suggested for stress relief due to its calming effect and ability to promote relaxation. Other effective poses include Downward Dog and Legs-Up-the-Wall, which also help reduce tension and anxiety25.

3. How long does it take to find relief from stress by doing yoga?

Relief from stress can often be felt after just one session of yoga, but consistent practice over several weeks typically yields the best results. For example, studies suggest that practising yoga three times a week for a month can lead to significant improvements. 

References 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC5843960/ 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC10919405/ 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC9623884/ 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC11064875/ 

  
  

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