Remember what serenity felt like?
That wonderful feeling of inner peace and freedom from the anxious thoughts of life’s ups and downs?
You were probably more creative, less stressed, healthier in your relationships and even more productive at work during such times.
Serenity doesn't have to be a memory. You can achieve this tranquil state and all its benefits by practising yoga.
Exercises like the half-moon and fish pose involve meditation, which is a powerful daily practice that reduces anxiety.
Meditation shuts out those invasive, worrisome thoughts, giving you a calm state of mind.
We’ve explored yoga as a form of therapy for anxiety and identified three powerful exercises that’ll help you achieve serenity. As we delve into them, you’ll learn:
- How yoga poses affect your body and mind
- How to perform yoga as therapy for anxiety
- Why breathing exercises are a crucial yoga practice
- Where to find accessories for your dream yoga space
1 - Ustrasana, an Anti-anxiety Yoga Exercise for Your Lower Back
Focus: Lower back and neck
Level: Intermediate
Time: Repetitions of between 30–60 seconds
Ustrasana (or camel pose) is a powerful back-bending yoga pose that relieves tension from the muscles along your spine and neck, which become aggravated by anxiety and stress.
Repeated episodes of anxiety lead your brain to release high amounts of cortisol, a stress hormone that triggers physical symptoms such as muscle aches and tightness.
This phenomenon falls under the field of psychosomatic medicine which investigates the link between bodily functions and psychological factors.
Ustrasana loosens up and increases blood flow to these tension-wielding areas of the body (your spine and neck), triggering your brain to release mood-elevating endorphins.
The release counteracts the effects of high cortisol levels in the body and helps you take your mind off worries and stressors, reducing your anxiety levels.
Performing Ustrasana
Perform four repetitions of between 30–60 seconds to provide a sufficient stretch to your spine and neck and to trigger endorphins for lower anxiety levels.
1. Start in a kneeling position with your knees hip-width apart.
2. Slowly raise your hands and lower them down your back while engaging your core and leaning backwards.
3. Reach for your heels while lifting your chest for maximum flexibility and extension.
4. Let your head hang backwards with your hands on your heels.
5. Hold this position for 30–60 seconds.
Expert Tip: As a beginner, you’ll find it hard to reach down and touch your heels as ustrasana is an intermediate pose. Consider using yoga block to help with your stance as you build strength and flexibility.
At Calm Buddhi, our blocks are weighted to provide excellent stability and help you get the most out of your exercises. The blocks are also 100% cork to ensure your purchase is sustainable and eco-friendly.
“Love my Calm Buddhi blocks! They have a lovely weight and texture and are so much nicer than the plastic ones.” Marcelle C.
2 - Half-Moon, a Standing Asana That Reduces Anxiety
Focus: Upper body, spine, & legs
Level: Intermediate
Time: Repetitions of 30–60 seconds
The half-moon pose (or Ardha Chandrasana) is another powerful endorphin-boosting stretch that lowers anxiety levels by engaging your major muscles—legs, back, shoulder and chest.
The hormonal imbalance of anxiety, characterised by high cortisol levels, creates a feeling of general fatigue and low spirit.
This state requires a full body exercise to improve blood flow within your major muscles for higher energy levels and to promote the production of mood-lifting endorphins. As your energy levels and spirit improve, your mind calms down and anxiety levels are reduced.
Half-moon pose increases the flow of oxygenated blood to your legs, back, shoulder, and chest, boosting general energy levels.
The pose also stimulates endorphin production to uplift your spiritand focuses your mind on attaining a balanced posture—away from anxious thoughts. This helps you calm down and lowers anxiety levels.
Performing Half-Moon
Perform two repetitions of 30–60 seconds on each leg. This approach maximises muscle engagement and balances focus between your left and right side.
You’re going to need two assistive yoga blocks for this pose. With your blocks ready:
1. Start by standing facing the blocks. Place your left hand on your waist and then slide your left foot 6 inches in front of the right.
2. Bend your knees and lean forward as you bring your right hand in front of your right foot and onto the right yoga block.
3. Lift your right leg off the ground and extend it fully behind you such that it’s parallel to the ground. Keep your gaze down.
4. Lift your left arm from your waist to the sky, stretching wide, and turn your head slightly towards your left arm.
5. Hold this position for a minimum of 30 seconds and release. Repeat for the other side.
Expert Tip: Incorporate breathing exercises into step 5 to help calm your mind and focus your attention on the workout. This will help you get the most out of this exercise by reducing stressful thoughts.
We recommend the 4-7-8 technique, involving 4 seconds of inhaling, 7 seconds of holding your breath, and 8 seconds of exhaling.
3 - Fish Pose, a Meditative Asana for Anxiety
Focus: Neck and lower back
Level: Beginner
Time: 15–30 seconds
Fish pose is a simple but powerful meditative asana that produces a deep state of relaxation and mental tranquillity.
Overthinking is a common symptom of anxiety, where people worry excessively about their circumstances and can’t control the negative thoughts that follow.
Fish pose stops this stream of negative thoughts that cloud your mind when anxious, enabling a crucial mental break that enhances your well-being.
In this calm state, you’re better positioned to tackle the source of your anxiety, for instance, by:
◦ Gaining a new perspective on stressful situations
◦ Learning new skills to help manage your circumstances
◦ Increasing your patience and tolerance for uncertainty
Performing Fish Pose
Perform three repetitions of 15–30 seconds combined with breathing exercises. This will stretch your neck, lower back and hip flexors while focusing your mind on breathing and away from anxious thoughts.
Incorporate bolsters and yoga blocks for your back, legs and head to enable you to hold this pose for longer and maximise its therapeutic benefits.
The bolsters make this pose easier for your back and legs while the yoga block keeps your head upright, taking the pressure off your neck. However, If you're looking for a challenge, perform the fish pose without any form of support.
Without support, you’ll have to keep your abdomen raised by engaging your core and tilt your head backwards such that the top of your head touches the ground.
When ready:
1. Start by lying on your back with your knees bent and feet flat on the ground.
2. Breathe in and raise your abdomen off the ground. Place one bolster just above your waist and another below your knees to support this posture.
3. Lower your hips and knees atop the bolsters.
4. Breathe in again and lift your head, bringing it to rest on top of the yoga block.
5. Hold the pose for up to 30 seconds and focus on your breathing.
Expert Tip: Incorporate meditative eye pillow to block out light and help you focus on the exercise. Light blocking heightens mindfulness and enables you to notice key aspects of the fish pose, such as breathing and posture, for deep meditation.
Our meditative pillows, like the Holly Sage, feature 100% cotton linings to help block out light and allow you to focus for a deeper meditation.
Although these poses are beneficial for relieving anxiety, you should not perform them if you have certain injuries.
The following table summarises which positions should be avoided based on what sort of injury you might have. Contact your doctor before practising these poses if you have any of the listed conditions.
| Yoga Pose to Avoid | Injury/Condition |
| Ustrasana | Lower back injury, neck injury or migraine |
| Half Moon | Neck injury or migraines |
| Fish pose | Blood pressure (high or low), migraine or major lower back and neck injury |
Uplift Your Space With Calm Buddhi
You’ve just learned about three powerful exercises for reducing anxiety. Why not take it a step further and have a look at some accessories for uplifting your yoga space?
At Calm Buddhi, we’re as committed to developing high-quality products as we are to sharing the traditions of yoga and India with the world.
This commitment is why our production process supports seasoned artisans who have skills that have been handed down for generations.
Our products are 100% eco-friendly to ensure your purchase is sustainable and non-toxic.
Explore our yoga bundles today to find amazing deals for your dream yoga space.
Angela Knight
Calm Buddhi Ma
Yoga, Meditation and Yoga Nidra Teacher