{"id":25626313,"date":"2025-10-07T15:56:37","date_gmt":"2025-10-07T10:26:37","guid":{"rendered":"https:\/\/entri.app\/blog\/?p=25626313"},"modified":"2025-10-07T15:56:37","modified_gmt":"2025-10-07T10:26:37","slug":"10-yoga-poses-for-anxiety-relief","status":"publish","type":"post","link":"https:\/\/entri.app\/blog\/10-yoga-poses-for-anxiety-relief\/","title":{"rendered":"10 Yoga Poses for Anxiety Relief"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d33351a8d2b\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d33351a8d2b\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/entri.app\/blog\/10-yoga-poses-for-anxiety-relief\/#Why_yoga_helps_with_anxiety\" >Why yoga helps with anxiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/entri.app\/blog\/10-yoga-poses-for-anxiety-relief\/#10_yoga_poses_to_wipe_away_anxiety\" >10 yoga poses to wipe away anxiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/entri.app\/blog\/10-yoga-poses-for-anxiety-relief\/#Breath_techniques_to_pair_with_the_poses\" >Breath techniques to pair with the poses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/entri.app\/blog\/10-yoga-poses-for-anxiety-relief\/#How_Entris_Yoga_TTC_Can_Help_You_Deepen_Your_Practice\" >How Entri\u2019s Yoga TTC Can Help You Deepen Your Practice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/entri.app\/blog\/10-yoga-poses-for-anxiety-relief\/#Key_Takeaways\" >Key Takeaways<\/a><\/li><\/ul><\/nav><\/div>\n<p data-pm-slice=\"1 1 []\">To most of us, anxiety sounds a bell. It might present itself as a fluttering chest, clenched jaw, restless sleep, or counseling mind that can\u2019t stop running through what-ifs on auto replay. Yoga won\u2019t banish the life stressors but executed with regularity, it calms the nervous system, stabilizes the breath, and restores perspective. It\u2019s for yogis and working stiffs alike who hunger for pragmatic, bite-sized strategies. You\u2019ll find 10 potent anxiety-busting poses, easy how-tos, breathing cues, calming modifications, and 2 practice sequences to jump into right away.<\/p>\n<p style=\"text-align: center;\" data-pm-slice=\"1 1 []\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\">Get Confident! Join Our Yoga Teacher Training Course!<\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Why_yoga_helps_with_anxiety\"><\/span><strong>Why yoga helps with anxiety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25626176 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/721.webp\" alt=\"Why These Credentials Matter in Today\u2019s Yoga Industry\" width=\"423\" height=\"282\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/721.webp 1000w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/721-300x200.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/721-768x512.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/721-150x100.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/721-750x500.webp 750w\" sizes=\"auto, (max-width: 423px) 100vw, 423px\" \/><\/p>\n<p>Yoga links movement, breath and concentration. That convenient threesome is what changes everything. Light activity agitates muscle tension and stimulates circulation. Breath techniques, particularly the slow practiced ones, transmit to the parasympathetic nervous system and soothe the body\u2019s fight-or-flight reflex. Focused attention jolts the brain loose from compulsive mullification and into the present. Together, they create a powerful, actionable escape route from anxious impulses.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"10_yoga_poses_to_wipe_away_anxiety\"><\/span><strong>10 yoga poses to wipe away anxiety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Let\u2019s talk about 10 poses to relax your body and open your mind.<\/p>\n<h3><strong>1. Child\u2019s Pose (Balasana)<\/strong><\/h3>\n<p><strong>Overview<\/strong><br \/>\nIt\u2019s a nice, grounding pose that allows your body to relax and your mind to quiet. We\u2019ll frequently utilize it to open or close a yoga practice.<\/p>\n<p><strong>How to Perform<\/strong><\/p>\n<ul>\n<li>Kneel on the floor with your big toes touching and knees slightly apart, about hip width.<\/li>\n<li>Exhale and fold forward with your forehead to the floor.<\/li>\n<li>Stretch out in front of or alongside you.<\/li>\n<li>Relax your shoulders, your jaw, and your face.<\/li>\n<li>Close your eyes, and breathe slowly and deeply.<\/li>\n<li>Hold for 1\u20133 minutes.<\/li>\n<\/ul>\n<p><strong>Benefits<\/strong><\/p>\n<ul>\n<li>Calms the nervous system and reduces stress<\/li>\n<li>Gently warms the spine, hips, and thighs<\/li>\n<li>Improves concentration and mindfulness<\/li>\n<li>Relieves fatigue and tension<\/li>\n<\/ul>\n<p><strong>Modifications<\/strong><br \/>\nPlace a pillow or folded blanket under your forehead or between your thighs and calves.<\/p>\n<h3 data-start=\"2393\" data-end=\"2440\"><strong>2. Cat-Cow Pose (Marjaryasana-Bitilasana)<\/strong><\/h3>\n<p data-start=\"2442\" data-end=\"2621\"><strong data-start=\"2442\" data-end=\"2454\">Overview<\/strong><br data-start=\"2454\" data-end=\"2457\" \/>This dynamic combination of backbends and forward bends stimulates spinal flexibility and encourages the release of tension accumulated in the back and shoulders.<\/p>\n<p data-start=\"2623\" data-end=\"2643\"><strong data-start=\"2623\" data-end=\"2641\">How to Perform<\/strong><\/p>\n<ul data-start=\"2644\" data-end=\"2942\">\n<li data-start=\"2644\" data-end=\"2707\">\n<p data-start=\"2646\" data-end=\"2707\">Begin on all fours, shoulders over wrists, hips over knees.<\/p>\n<\/li>\n<li data-start=\"2708\" data-end=\"2798\">\n<p data-start=\"2710\" data-end=\"2798\">Inhale, arch your back, drop your belly, and lift your head and tailbone for Cow Pose.<\/p>\n<\/li>\n<li data-start=\"2799\" data-end=\"2881\">\n<p data-start=\"2801\" data-end=\"2881\">Exhale, round your spine, tuck your chin, and draw your belly in for Cat Pose.<\/p>\n<\/li>\n<li data-start=\"2882\" data-end=\"2942\">\n<p data-start=\"2884\" data-end=\"2942\">Repeat 10\u201315 rounds, synchronizing movement with breath.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2944\" data-end=\"2958\"><strong data-start=\"2944\" data-end=\"2956\">Benefits<\/strong><\/p>\n<ul data-start=\"2959\" data-end=\"3134\">\n<li data-start=\"2959\" data-end=\"3002\">\n<p data-start=\"2961\" data-end=\"3002\">Reduces stiffness in the spine and neck<\/p>\n<\/li>\n<li data-start=\"3003\" data-end=\"3050\">\n<p data-start=\"3005\" data-end=\"3050\">Releases emotional tension held in the body<\/p>\n<\/li>\n<li data-start=\"3051\" data-end=\"3096\">\n<p data-start=\"3053\" data-end=\"3096\">Stimulates digestion and improves posture<\/p>\n<\/li>\n<li data-start=\"3097\" data-end=\"3134\">\n<p data-start=\"3099\" data-end=\"3134\">Enhances body awareness and focus<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3136\" data-end=\"3248\"><strong data-start=\"3136\" data-end=\"3153\">Modifications<\/strong><br data-start=\"3153\" data-end=\"3156\" \/>For wrist discomfort, make fists with your hands or use a folded blanket under your palms.<\/p>\n<h3 data-start=\"3255\" data-end=\"3298\"><strong>3. Standing Forward Fold (Uttanasana)<\/strong><\/h3>\n<p data-start=\"3300\" data-end=\"3420\"><strong data-start=\"3300\" data-end=\"3312\">Overview<\/strong><br data-start=\"3312\" data-end=\"3315\" \/>Uttanasana is a calming forward bend that encourages relaxation and stimulates blood flow to the brain.<\/p>\n<p data-start=\"3422\" data-end=\"3442\"><strong data-start=\"3422\" data-end=\"3440\">How to Perform<\/strong><\/p>\n<ul data-start=\"3443\" data-end=\"3712\">\n<li data-start=\"3443\" data-end=\"3509\">\n<p data-start=\"3445\" data-end=\"3509\">Stand with feet hip-width apart, inhale to lengthen the spine.<\/p>\n<\/li>\n<li data-start=\"3510\" data-end=\"3558\">\n<p data-start=\"3512\" data-end=\"3558\">Exhale, hinge at the hips, and fold forward.<\/p>\n<\/li>\n<li data-start=\"3559\" data-end=\"3613\">\n<p data-start=\"3561\" data-end=\"3613\">Allow your head to hang heavy and relax your neck.<\/p>\n<\/li>\n<li data-start=\"3614\" data-end=\"3666\">\n<p data-start=\"3616\" data-end=\"3666\">Place hands on the floor, shins, or yoga blocks.<\/p>\n<\/li>\n<li data-start=\"3667\" data-end=\"3712\">\n<p data-start=\"3669\" data-end=\"3712\">Hold for 30\u201360 seconds, breathing deeply.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3714\" data-end=\"3728\"><strong data-start=\"3714\" data-end=\"3726\">Benefits<\/strong><\/p>\n<ul data-start=\"3729\" data-end=\"3884\">\n<li data-start=\"3729\" data-end=\"3768\">\n<p data-start=\"3731\" data-end=\"3768\">Calms the mind and relieves anxiety<\/p>\n<\/li>\n<li data-start=\"3769\" data-end=\"3812\">\n<p data-start=\"3771\" data-end=\"3812\">Stretches hamstrings, calves, and spine<\/p>\n<\/li>\n<li data-start=\"3813\" data-end=\"3846\">\n<p data-start=\"3815\" data-end=\"3846\">Reduces fatigue and headaches<\/p>\n<\/li>\n<li data-start=\"3847\" data-end=\"3884\">\n<p data-start=\"3849\" data-end=\"3884\">Improves circulation to the brain<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3886\" data-end=\"3990\"><strong data-start=\"3886\" data-end=\"3903\">Modifications<\/strong><br data-start=\"3903\" data-end=\"3906\" \/>Slightly bend the knees if hamstrings are tight or use a strap to reach your feet.<\/p>\n<h3 data-start=\"3997\" data-end=\"4045\"><strong>4. Legs-Up-The-Wall Pose (Viparita Karani)<\/strong><\/h3>\n<p data-start=\"4047\" data-end=\"4155\"><strong data-start=\"4047\" data-end=\"4059\">Overview<\/strong><br data-start=\"4059\" data-end=\"4062\" \/>A restorative inversion that supports relaxation, reduces stress, and improves circulation.<\/p>\n<p data-start=\"4157\" data-end=\"4177\"><strong data-start=\"4157\" data-end=\"4175\">How to Perform<\/strong><\/p>\n<ul data-start=\"4178\" data-end=\"4410\">\n<li data-start=\"4178\" data-end=\"4248\">\n<p data-start=\"4180\" data-end=\"4248\">Sit sideways against a wall, then lie back and swing your legs up.<\/p>\n<\/li>\n<li data-start=\"4249\" data-end=\"4303\">\n<p data-start=\"4251\" data-end=\"4303\">Keep your back and shoulders relaxed on the floor.<\/p>\n<\/li>\n<li data-start=\"4304\" data-end=\"4353\">\n<p data-start=\"4306\" data-end=\"4353\">Rest arms by your sides with palms facing up.<\/p>\n<\/li>\n<li data-start=\"4354\" data-end=\"4410\">\n<p data-start=\"4356\" data-end=\"4410\">Close your eyes and breathe deeply for 5\u201315 minutes.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"4412\" data-end=\"4426\"><strong data-start=\"4412\" data-end=\"4424\">Benefits<\/strong><\/p>\n<ul data-start=\"4427\" data-end=\"4560\">\n<li data-start=\"4427\" data-end=\"4457\">\n<p data-start=\"4429\" data-end=\"4457\">Reduces anxiety and stress<\/p>\n<\/li>\n<li data-start=\"4458\" data-end=\"4504\">\n<p data-start=\"4460\" data-end=\"4504\">Eases tired legs and lower back discomfort<\/p>\n<\/li>\n<li data-start=\"4505\" data-end=\"4531\">\n<p data-start=\"4507\" data-end=\"4531\">Promotes restful sleep<\/p>\n<\/li>\n<li data-start=\"4532\" data-end=\"4560\">\n<p data-start=\"4534\" data-end=\"4560\">Calms the nervous system<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"4562\" data-end=\"4641\"><strong data-start=\"4562\" data-end=\"4579\">Modifications<\/strong><br data-start=\"4579\" data-end=\"4582\" \/>Place a folded blanket under your hips for extra support.<\/p>\n<h3 data-start=\"4648\" data-end=\"4696\"><strong>5. Seated Forward Bend (Paschimottanasana)<\/strong><\/h3>\n<p data-start=\"4698\" data-end=\"4801\"><strong data-start=\"4698\" data-end=\"4710\">Overview<\/strong><br data-start=\"4710\" data-end=\"4713\" \/>This pose stretches the entire back body while promoting introspection and relaxation.<\/p>\n<p data-start=\"4803\" data-end=\"4823\"><strong data-start=\"4803\" data-end=\"4821\">How to Perform<\/strong><\/p>\n<ul data-start=\"4824\" data-end=\"5049\">\n<li data-start=\"4824\" data-end=\"4869\">\n<p data-start=\"4826\" data-end=\"4869\">Sit with legs extended straight in front.<\/p>\n<\/li>\n<li data-start=\"4870\" data-end=\"4928\">\n<p data-start=\"4872\" data-end=\"4928\">Inhale and lengthen the spine, exhale to fold forward.<\/p>\n<\/li>\n<li data-start=\"4929\" data-end=\"5003\">\n<p data-start=\"4931\" data-end=\"5003\">Reach for your feet, ankles, or shins while keeping the back straight.<\/p>\n<\/li>\n<li data-start=\"5004\" data-end=\"5049\">\n<p data-start=\"5006\" data-end=\"5049\">Hold for 1\u20133 minutes, breathing steadily.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"5051\" data-end=\"5065\"><strong data-start=\"5051\" data-end=\"5063\">Benefits<\/strong><\/p>\n<ul data-start=\"5066\" data-end=\"5216\">\n<li data-start=\"5066\" data-end=\"5104\">\n<p data-start=\"5068\" data-end=\"5104\">Reduces mental tension and anxiety<\/p>\n<\/li>\n<li data-start=\"5105\" data-end=\"5148\">\n<p data-start=\"5107\" data-end=\"5148\">Stretches spine, hamstrings, and calves<\/p>\n<\/li>\n<li data-start=\"5149\" data-end=\"5173\">\n<p data-start=\"5151\" data-end=\"5173\">Stimulates digestion<\/p>\n<\/li>\n<li data-start=\"5174\" data-end=\"5216\">\n<p data-start=\"5176\" data-end=\"5216\">Improves concentration and mindfulness<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"5218\" data-end=\"5307\"><strong data-start=\"5218\" data-end=\"5235\">Modifications<\/strong><br data-start=\"5235\" data-end=\"5238\" \/>Bend your knees slightly or use a strap around your feet if needed.<\/p>\n<h3 data-start=\"5314\" data-end=\"5362\"><strong>6. Supported Bridge Pose (Setu Bandhasana)<\/strong><\/h3>\n<p data-start=\"5364\" data-end=\"5465\"><strong data-start=\"5364\" data-end=\"5376\">Overview<\/strong><br data-start=\"5376\" data-end=\"5379\" \/>Bridge Pose opens the chest, strengthens the back and legs, and promotes relaxation.<\/p>\n<p data-start=\"5467\" data-end=\"5487\"><strong data-start=\"5467\" data-end=\"5485\">How to Perform<\/strong><\/p>\n<ul data-start=\"5488\" data-end=\"5731\">\n<li data-start=\"5488\" data-end=\"5547\">\n<p data-start=\"5490\" data-end=\"5547\">Lie on your back with knees bent, feet hip-width apart.<\/p>\n<\/li>\n<li data-start=\"5548\" data-end=\"5608\">\n<p data-start=\"5550\" data-end=\"5608\">Inhale, press feet into the floor, and lift hips upward.<\/p>\n<\/li>\n<li data-start=\"5609\" data-end=\"5651\">\n<p data-start=\"5611\" data-end=\"5651\">Keep thighs parallel and chest lifted.<\/p>\n<\/li>\n<li data-start=\"5652\" data-end=\"5697\">\n<p data-start=\"5654\" data-end=\"5697\">Hold for 30\u201360 seconds, breathing evenly.<\/p>\n<\/li>\n<li data-start=\"5698\" data-end=\"5731\">\n<p data-start=\"5700\" data-end=\"5731\">Exhale and lower hips slowly.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"5733\" data-end=\"5747\"><strong data-start=\"5733\" data-end=\"5745\">Benefits<\/strong><\/p>\n<ul data-start=\"5748\" data-end=\"5898\">\n<li data-start=\"5748\" data-end=\"5777\">\n<p data-start=\"5750\" data-end=\"5777\">Opens the heart and chest<\/p>\n<\/li>\n<li data-start=\"5778\" data-end=\"5824\">\n<p data-start=\"5780\" data-end=\"5824\">Strengthens glutes, thighs, and lower back<\/p>\n<\/li>\n<li data-start=\"5825\" data-end=\"5861\">\n<p data-start=\"5827\" data-end=\"5861\">Reduces fatigue and mild anxiety<\/p>\n<\/li>\n<li data-start=\"5862\" data-end=\"5898\">\n<p data-start=\"5864\" data-end=\"5898\">Improves posture and circulation<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"5900\" data-end=\"5984\"><strong data-start=\"5900\" data-end=\"5917\">Modifications<\/strong><br data-start=\"5917\" data-end=\"5920\" \/>Place a yoga block under the sacrum for a restorative version.<\/p>\n<h3 data-start=\"5991\" data-end=\"6042\"><strong>7. Supine Spinal Twist (Supta Matsyendrasana)<\/strong><\/h3>\n<p data-start=\"6044\" data-end=\"6137\"><strong data-start=\"6044\" data-end=\"6056\">Overview<\/strong><br data-start=\"6056\" data-end=\"6059\" \/>This gentle twist releases tension in the spine and supports detoxification.<\/p>\n<p data-start=\"6139\" data-end=\"6159\"><strong data-start=\"6139\" data-end=\"6157\">How to Perform<\/strong><\/p>\n<ul data-start=\"6160\" data-end=\"6357\">\n<li data-start=\"6160\" data-end=\"6201\">\n<p data-start=\"6162\" data-end=\"6201\">Lie on your back, hug knees to chest.<\/p>\n<\/li>\n<li data-start=\"6202\" data-end=\"6258\">\n<p data-start=\"6204\" data-end=\"6258\">Drop both knees to the right, turn head to the left.<\/p>\n<\/li>\n<li data-start=\"6259\" data-end=\"6312\">\n<p data-start=\"6261\" data-end=\"6312\">Extend arms out in a T-shape, shoulders grounded.<\/p>\n<\/li>\n<li data-start=\"6313\" data-end=\"6357\">\n<p data-start=\"6315\" data-end=\"6357\">Hold for 1\u20132 minutes, then switch sides.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"6359\" data-end=\"6373\"><strong data-start=\"6359\" data-end=\"6371\">Benefits<\/strong><\/p>\n<ul data-start=\"6374\" data-end=\"6486\">\n<li data-start=\"6374\" data-end=\"6401\">\n<p data-start=\"6376\" data-end=\"6401\">Relieves spinal tension<\/p>\n<\/li>\n<li data-start=\"6402\" data-end=\"6432\">\n<p data-start=\"6404\" data-end=\"6432\">Reduces stress and anxiety<\/p>\n<\/li>\n<li data-start=\"6433\" data-end=\"6457\">\n<p data-start=\"6435\" data-end=\"6457\">Stimulates digestion<\/p>\n<\/li>\n<li data-start=\"6458\" data-end=\"6486\">\n<p data-start=\"6460\" data-end=\"6486\">Enhances spinal mobility<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"6488\" data-end=\"6566\"><strong data-start=\"6488\" data-end=\"6505\">Modifications<\/strong><br data-start=\"6505\" data-end=\"6508\" \/>Use a cushion between knees and torso for added support.<\/p>\n<h3 data-start=\"6573\" data-end=\"6632\"><strong>8. Reclining Bound Angle Pose (Supta Baddha Konasana)<\/strong><\/h3>\n<p data-start=\"6634\" data-end=\"6719\"><strong data-start=\"6634\" data-end=\"6646\">Overview<\/strong><br data-start=\"6646\" data-end=\"6649\" \/>A restorative pose that opens the hips and promotes deep relaxation.<\/p>\n<p data-start=\"6721\" data-end=\"6741\"><strong data-start=\"6721\" data-end=\"6739\">How to Perform<\/strong><\/p>\n<ul data-start=\"6742\" data-end=\"6962\">\n<li data-start=\"6742\" data-end=\"6818\">\n<p data-start=\"6744\" data-end=\"6818\">Lie on your back, bring soles of feet together, and let knees drop open.<\/p>\n<\/li>\n<li data-start=\"6819\" data-end=\"6866\">\n<p data-start=\"6821\" data-end=\"6866\">Place hands on your belly or by your sides.<\/p>\n<\/li>\n<li data-start=\"6867\" data-end=\"6935\">\n<p data-start=\"6869\" data-end=\"6935\">Close your eyes, breathe deeply, and focus on releasing tension.<\/p>\n<\/li>\n<li data-start=\"6936\" data-end=\"6962\">\n<p data-start=\"6938\" data-end=\"6962\">Stay for 5\u201310 minutes.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"6964\" data-end=\"6978\"><strong data-start=\"6964\" data-end=\"6976\">Benefits<\/strong><\/p>\n<ul data-start=\"6979\" data-end=\"7102\">\n<li data-start=\"6979\" data-end=\"7007\">\n<p data-start=\"6981\" data-end=\"7007\">Calms the nervous system<\/p>\n<\/li>\n<li data-start=\"7008\" data-end=\"7032\">\n<p data-start=\"7010\" data-end=\"7032\">Opens hips and groin<\/p>\n<\/li>\n<li data-start=\"7033\" data-end=\"7071\">\n<p data-start=\"7035\" data-end=\"7071\">Reduces anxiety and mental fatigue<\/p>\n<\/li>\n<li data-start=\"7072\" data-end=\"7102\">\n<p data-start=\"7074\" data-end=\"7102\">Supports emotional balance<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"7104\" data-end=\"7180\"><strong data-start=\"7104\" data-end=\"7121\">Modifications<\/strong><br data-start=\"7121\" data-end=\"7124\" \/>Place blocks or cushions under your knees for comfort.<\/p>\n<h3 data-start=\"7187\" data-end=\"7218\"><strong>9. Corpse Pose (Savasana)<\/strong><\/h3>\n<p data-start=\"7220\" data-end=\"7319\"><strong data-start=\"7220\" data-end=\"7232\">Overview<\/strong><br data-start=\"7232\" data-end=\"7235\" \/>Savasana allows the body and mind to integrate the benefits of your yoga practice.<\/p>\n<p data-start=\"7321\" data-end=\"7341\"><strong data-start=\"7321\" data-end=\"7339\">How to Perform<\/strong><\/p>\n<ul data-start=\"7342\" data-end=\"7515\">\n<li data-start=\"7342\" data-end=\"7403\">\n<p data-start=\"7344\" data-end=\"7403\">Lie flat on your back, legs extended, arms by your sides.<\/p>\n<\/li>\n<li data-start=\"7404\" data-end=\"7435\">\n<p data-start=\"7406\" data-end=\"7435\">Palms face up, eyes closed.<\/p>\n<\/li>\n<li data-start=\"7436\" data-end=\"7488\">\n<p data-start=\"7438\" data-end=\"7488\">Relax every part of your body, breathing slowly.<\/p>\n<\/li>\n<li data-start=\"7489\" data-end=\"7515\">\n<p data-start=\"7491\" data-end=\"7515\">Stay for 5\u201315 minutes.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"7517\" data-end=\"7531\"><strong data-start=\"7517\" data-end=\"7529\">Benefits<\/strong><\/p>\n<ul data-start=\"7532\" data-end=\"7660\">\n<li data-start=\"7532\" data-end=\"7569\">\n<p data-start=\"7534\" data-end=\"7569\">Deep relaxation and stress relief<\/p>\n<\/li>\n<li data-start=\"7570\" data-end=\"7595\">\n<p data-start=\"7572\" data-end=\"7595\">Lowers blood pressure<\/p>\n<\/li>\n<li data-start=\"7596\" data-end=\"7622\">\n<p data-start=\"7598\" data-end=\"7622\">Improves sleep quality<\/p>\n<\/li>\n<li data-start=\"7623\" data-end=\"7660\">\n<p data-start=\"7625\" data-end=\"7660\">Calms the mind and nervous system<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"7662\" data-end=\"7756\"><strong data-start=\"7662\" data-end=\"7679\">Modifications<\/strong><br data-start=\"7679\" data-end=\"7682\" \/>Use a bolster under your knees or a blanket under your head for support.<\/p>\n<h3 data-start=\"7763\" data-end=\"7826\"><strong>10. Alternate Nostril Breathing (Nadi Shodhana Pranayama)<\/strong><\/h3>\n<p data-start=\"7828\" data-end=\"7956\"><strong data-start=\"7828\" data-end=\"7840\">Overview<\/strong><br data-start=\"7840\" data-end=\"7843\" \/>While not a physical pose, this breathing practice balances the nervous system and reduces anxiety effectively.<\/p>\n<p data-start=\"7958\" data-end=\"7978\"><strong data-start=\"7958\" data-end=\"7976\">How to Perform<\/strong><\/p>\n<ul data-start=\"7979\" data-end=\"8259\">\n<li data-start=\"7979\" data-end=\"8021\">\n<p data-start=\"7981\" data-end=\"8021\">Sit comfortably with a straight spine.<\/p>\n<\/li>\n<li data-start=\"8022\" data-end=\"8092\">\n<p data-start=\"8024\" data-end=\"8092\">Close your right nostril with your thumb, inhale through the left.<\/p>\n<\/li>\n<li data-start=\"8093\" data-end=\"8168\">\n<p data-start=\"8095\" data-end=\"8168\">Close the left nostril with your ring finger, exhale through the right.<\/p>\n<\/li>\n<li data-start=\"8169\" data-end=\"8230\">\n<p data-start=\"8171\" data-end=\"8230\">Inhale through the right, close, exhale through the left.<\/p>\n<\/li>\n<li data-start=\"8231\" data-end=\"8259\">\n<p data-start=\"8233\" data-end=\"8259\">Repeat for 5\u201310 minutes.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"8261\" data-end=\"8275\"><strong data-start=\"8261\" data-end=\"8273\">Benefits<\/strong><\/p>\n<ul data-start=\"8276\" data-end=\"8406\">\n<li data-start=\"8276\" data-end=\"8306\">\n<p data-start=\"8278\" data-end=\"8306\">Reduces stress and anxiety<\/p>\n<\/li>\n<li data-start=\"8307\" data-end=\"8335\">\n<p data-start=\"8309\" data-end=\"8335\">Balances energy channels<\/p>\n<\/li>\n<li data-start=\"8336\" data-end=\"8373\">\n<p data-start=\"8338\" data-end=\"8373\">Improves focus and mental clarity<\/p>\n<\/li>\n<li data-start=\"8374\" data-end=\"8406\">\n<p data-start=\"8376\" data-end=\"8406\">Promotes emotional stability<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"8413\" data-end=\"8446\"><strong>Safety Tips and Precautions<\/strong><\/h3>\n<ul data-start=\"8448\" data-end=\"8715\">\n<li data-start=\"8448\" data-end=\"8526\">\n<p data-start=\"8450\" data-end=\"8526\">Avoid deep forward folds if you have a herniated disc or severe back pain.<\/p>\n<\/li>\n<li data-start=\"8527\" data-end=\"8581\">\n<p data-start=\"8529\" data-end=\"8581\">Pregnant women should modify poses under guidance.<\/p>\n<\/li>\n<li data-start=\"8582\" data-end=\"8655\">\n<p data-start=\"8584\" data-end=\"8655\">People with high blood pressure should practice inversions mindfully.<\/p>\n<\/li>\n<li data-start=\"8656\" data-end=\"8715\">\n<p data-start=\"8658\" data-end=\"8715\">Always listen to your body and avoid pushing into pain.<\/p>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Breath_techniques_to_pair_with_the_poses\"><\/span><strong>Breath techniques to pair with the poses<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Diaphragmatic breathing. Breathe into the belly and lower ribs, making the exhale slightly longer than the inhale.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"> Box breathing. Inhale for four counts, hold for four, exhale for four, hold for four. Use this to steady racing moments.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"> Extended exhale breath. Inhale for four, exhale for six or eight counts. Longer exhales help switch on the parasympathetic response.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_Entris_Yoga_TTC_Can_Help_You_Deepen_Your_Practice\"><\/span><strong>How Entri\u2019s Yoga TTC Can Help You Deepen Your Practice<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you love yoga and want to learn how to teach it safely and effectively, <a href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\">Entri\u2019s Yoga Teacher Training Course<\/a>\u00a0is for you. The course covers yoga philosophy, anatomy and breathing techniques including modules on stress management and mindfulness.<\/p>\n<p>Through Entri\u2019s Yoga TTC you will:<\/p>\n<ul>\n<li>Master alignment and sequencing techniques<\/li>\n<li>Learn the connection between yoga, breath and mental health<\/li>\n<li>Know anatomy and the nervous system<\/li>\n<li>Build confidence to guide others through calming yoga practices<\/li>\n<\/ul>\n<p>Whether you want to deepen your personal practice or start a professional journey as a yoga teacher, Entri\u2019s Yoga TTC has got the right tools and guidance to help you grow mindfully.<\/p>\n<div class=\"lead-gen-block\"><a href=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" data-url=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" class=\"lead-pdf-download\" data-id=\"25579269\">\n<p style=\"text-align: center;\"><button class=\"btn btn-default\">free DOWNLOAD yoga roadmap<\/button><\/p>\n<\/a><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Key_Takeaways\"><\/span><strong>Key Takeaways<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Yoga calms the nervous system through breath, movement and mindfulness.<\/li>\n<li>Child\u2019s Pose, Legs-Up-The-Wall, Bridge and Savasana are the best poses for anxiety relief.<\/li>\n<li>Regular practice improves sleep, focus and emotional resilience.<\/li>\n<li>Breath and mindfulness are as important as physical postures.<\/li>\n<li>With consistent effort yoga transforms both body and mind for long term inner peace.<\/li>\n<\/ul>\n<h3><strong>Final Thoughts<\/strong><\/h3>\n<p>Yoga is a natural remedy for anxiety. With patience and practice these 10 poses can help you find moments of stillness and ease in your daily life. Remember it\u2019s not about perfection but presence. Every breath, every stretch and every mindful pause brings you closer to balance.<\/p>\n<p>If you are ready to explore the deeper connection between yoga and mental wellness, <a href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\">Entri\u2019s Yoga Teacher Training Course<\/a> will help you refine your practice, learn the art of teaching and inspire others to find calm within themselves.<\/p>\n<table class=\"table\" dir=\"ltr\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\" colspan=\"2\" rowspan=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Related Links &quot;}\"><strong>Related Links<\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;All About IELTS Exam&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/all-about-ielts-exam\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/the-truth-about-ashtanga-yoga\/\" target=\"_blank\" rel=\"noopener\">The Truth About Ashtanga Yoga<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Reading Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-reading-practice-test\/\"><strong><a href=\"https:\/\/entri.app\/blog\/ryt-vs-e-ryt-whats-the-difference\/\" target=\"_blank\" rel=\"noopener\">RYT vs E-RYT: What\u2019s the Difference?<\/a><\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Listening Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-listening-practice-test\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/marketing-tips-for-new-yoga-teachers\/\" target=\"_blank\" rel=\"noopener\">Marketing Tips for New Yoga Teachers: Building Your Brand<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Writing Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-writing-practice-test\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/how-to-integrate-meditation-into-your-daily-routine-as-yoga-teacher\/\" target=\"_blank\" rel=\"noopener\">How to Integrate Meditation into Your Daily Routine as a Yoga Teacher?<\/a><\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Speaking Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-speaking-practice-test\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/eight-limbs-of-yoga\/\" target=\"_blank\" rel=\"noopener\">The Eight Limbs of Yoga: A Guide for TTC Students<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Vocabulary in IELTS &quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/importance-of-vocabulary-in-ielts\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/how-to-find-your-teaching-style-as-new-yoga-instructor\/\" target=\"_blank\" rel=\"noopener\">How to Find Your Teaching Style as a New Yoga Instructor<\/a><\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"modal\" id=\"modal25579269\"><div class=\"modal-content\"><span class=\"close-button\">&times;<\/span>\n\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f25579269-o1\" lang=\"en-US\" dir=\"ltr\" data-wpcf7-id=\"25579269\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/blog\/wp-json\/wp\/v2\/posts\/25626313#wpcf7-f25579269-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Contact form\" novalidate=\"novalidate\" data-status=\"init\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" 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