Yoga for Anxiety: Grounding Poses and Breathing You Can Do Anywhere
Yoga for Anxiety: Grounding Poses and Breathing You Can Do Anywhere: Anxiety can often feel overwhelming, affecting both the mind and the body. Fortunately, yoga for anxiety offers practical strategies to help calm the nervous system, release tension, and bring the mind back to the present moment. At Yoga Cotswold, experienced yoga teacher Nazuna Yeo teaches techniques that are not only effective but also accessible. These grounding yoga poses and breathing exercises can be practised anywhere, making them perfect for everyday life.
Understanding Anxiety and the Role of Yoga
Anxiety is a natural response to stress, but when it becomes chronic, it can impact sleep, concentration, and general wellbeing. When the body perceives danger, it releases stress hormones, leading to physical symptoms such as rapid heartbeat, tense muscles, and shallow breathing.
Yoga for anxiety works by calming the nervous system, encouraging mindfulness, and fostering a sense of groundedness. Through breathing exercises, the parasympathetic nervous system is activated, promoting relaxation. Similarly, grounding poses help connect the body with the present moment, reducing overthinking and mental tension.
Additionally, consistent yoga practice has been shown to lower cortisol levels, improve mood, and enhance emotional resilience. These benefits make it a powerful tool for anyone seeking relief from anxiety.
Grounding Yoga Poses for Anxiety
Grounding poses encourage stability and presence. They are particularly useful for reducing anxiety because they redirect focus from racing thoughts to bodily sensations.
1. Mountain Pose (Tadasana)
Mountain Pose is a simple standing posture that cultivates strength, balance, and focus.
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Stand with feet hip-width apart and distribute weight evenly.
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Press your feet into the floor and lengthen the spine.
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Relax your shoulders and lift the chest slightly.
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Take deep, conscious breaths, noticing how your feet connect to the ground.
This pose encourages mental clarity and stability, helping to alleviate anxious thoughts.
2. Child’s Pose (Balasana)
Child’s Pose is a gentle, restorative posture that relieves tension in the back, neck, and shoulders.
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Kneel on the floor, bring your big toes together, and widen your knees.
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Exhale as you fold forward, stretching your arms in front or resting them alongside the body.
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Rest your forehead on the mat and breathe deeply, allowing your body to relax completely.
This pose promotes calmness and security, offering a safe space for the body to decompress.
3. Standing Forward Fold (Uttanasana)
Uttanasana stretches the spine and hamstrings while encouraging relaxation.
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Stand with feet hip-width apart.
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Hinge at the hips and fold forward, letting the head and arms hang naturally.
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Bend the knees slightly if needed to avoid tension.
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Focus on the breath, inhaling and exhaling slowly.
Forward folds shift attention from the mind to the body, grounding the nervous system.
4. Legs-Up-the-Wall Pose (Viparita Karani)
This restorative pose helps calm the nervous system and reduce stress.
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Sit sideways near a wall and swing your legs up as you lie back.
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Extend your arms alongside your body with palms facing up.
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Close your eyes and breathe slowly, noticing the gentle flow of blood away from the legs.
Viparita Karani can be performed anywhere quiet and is especially effective after a busy or stressful day.
Breathing Techniques to Reduce Anxiety
Alongside grounding poses, breathing exercises are vital for managing anxiety. These techniques regulate the nervous system, improve oxygen flow, and cultivate mindfulness.
1. Diaphragmatic Breathing
Also known as belly breathing, this practice encourages full oxygen exchange and relaxation.
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Sit or lie comfortably and place one hand on your abdomen and one on your chest.
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Inhale deeply through the nose, expanding the belly rather than the chest.
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Exhale slowly, feeling the abdomen fall.
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Repeat for 5–10 minutes, maintaining a smooth, calm rhythm.
Diaphragmatic breathing activates the body’s relaxation response, lowering stress and anxiety.
2. 4-7-8 Breathing
This technique is excellent for stress relief and can also aid sleep.
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Inhale through the nose for a count of 4.
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Hold the breath for a count of 7.
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Exhale fully through the mouth for a count of 8.
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Repeat for four cycles or longer if comfortable.
This structured breathing slows the heart rate and eases mental tension.
3. Alternate Nostril Breathing (Nadi Shodhana)
Alternate nostril breathing balances energy and calms the mind.
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Sit comfortably with a straight spine.
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Close your right nostril with your thumb and inhale through the left.
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Close the left nostril with your ring finger and exhale through the right.
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Continue alternating for several cycles, focusing on the breath.
This practice promotes clarity, balance, and a sense of calm.
Mindfulness and Meditation
In addition to poses and breathing, mindfulness and meditation strengthen the benefits of yoga for anxiety.
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Focus on present-moment sensations, such as the connection of your feet to the floor or the rhythm of your breath.
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Visualise stress leaving your body with each exhale.
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Use short guided meditations that can be done at home, in the office, or outside.
Nazuna Yeo emphasises that even a few minutes of mindful practice daily can significantly reduce anxiety and increase emotional resilience.
Incorporating Yoga into Your Daily Routine
One of the advantages of yoga for anxiety is its accessibility. Minimal equipment is required, and the practices can be adapted to suit any environment.
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Begin the day with 5–10 minutes of breathing exercises to establish calm.
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Use grounding poses such as Mountain Pose or Child’s Pose during work breaks.
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Practise short meditation sessions in the evening to prepare for restful sleep.
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Keep your practice consistent, even for a few minutes daily, to strengthen the mind-body connection.
Regular practice helps the body and mind respond to stress more effectively, reducing anxiety over time.
Benefits of Practising Yoga for Anxiety
Regular yoga for anxiety provides numerous physical and mental health benefits, including:
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Lower stress hormone levels and reduced cortisol
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Improved concentration and mental clarity
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Enhanced emotional regulation and resilience
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Increased body awareness and mindfulness
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Better sleep quality and relief from insomnia
Yoga also encourages self-compassion and patience, allowing individuals to approach anxiety without frustration or self-judgement.
Tips for Beginners
For those new to yoga or experiencing heightened anxiety:
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Start with short sessions of 5–15 minutes and gradually extend the duration.
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Focus on gentle poses and breathing rather than complex sequences.
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Practise in a quiet space to reduce distractions.
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Listen to your body and avoid any strain.
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Join classes with an experienced teacher like Nazuna Yeo for personalised guidance and modifications.
Yoga is a journey, not a destination. Consistent, small steps can have significant long-term effects on mental and emotional wellbeing.
Conclusion
Managing anxiety requires a holistic approach that connects the mind, body, and breath. Yoga for anxiety, particularly grounding poses and conscious breathing techniques, provides accessible tools that can be practised anywhere.
With guidance from skilled instructors such as Nazuna Yeo at Yoga Cotswold, students can learn techniques to reduce stress, restore balance, and cultivate mindfulness. By incorporating these practices into daily life, it is possible to manage anxiety more effectively, achieve inner calm, and improve overall quality of life.
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