Yoga for Overcoming Anxiety

Freedom from Anxiety and Stress Is Possible – With a Yoga Technique!

Stress, fear, anxiety — if we start counting the situations in life where we experience these emotions, we might lose track! Whether it’s worrying about final exam results, anticipating our parents' reaction to our grades, feeling nervous before a first date or a job interview — we’ve all been there. A little fear is normal and, like salt in food, necessary to help us stay disciplined, focused, and alert.

The problem begins when fear becomes constant and so overwhelming that it spills into our daily lives. This is when it develops into an anxiety disorder — a condition of excessive worry, fear, or uneasiness about the unknown, which needs to be addressed. This is where yoga can help.

It's important to note that yoga should not be seen as the only treatment method. It should complement appropriate medical care, following consultation with a physician or specialist. A doctor can help determine your condition and clarify what type of anxiety disorder you may be dealing with — whether it’s panic disorder, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), social anxiety disorder, generalized anxiety disorder, or something else.

Note: Allopathic medications may come with side effects, so you might also consider alternative approaches such as homeopathy or Ayurveda.

How Do You Know If You Have an Anxiety Disorder?

Do you experience unusual panic, fear, or worry?

Are you prone to uncontrollable, intrusive thoughts about past traumatic events?

Do you often wake up from disturbing nightmares?

Do you feel the urge to wash your hands repeatedly?

Do you have trouble sleeping?

Do your hands and feet sweat excessively?

Do you frequently experience heart palpitations?

How Can Yoga Help You Overcome Anxiety?
Regular yoga practice can help you stay calm and relaxed in everyday life and give you the strength to face challenges without becoming anxious. An ideal yoga routine includes a complete package of asanas (postures), pranayamas (breathing techniques), meditation, and the ancient philosophy of yoga, all of which have helped many people recover from anxiety and gain a new, positive outlook on life.

Sushama Goyal, a homemaker, shares:
“I was always anxious and stressed about the little things in life. Every event, big or small, would shake me. My husband suggested seeing a doctor who diagnosed me with generalized anxiety disorder. I received treatment while regularly practicing yoga and meditation for six months. Today, I feel like a new person. My mindset has changed — I feel more balanced inside and have faith that whatever happens is for the best. I’m no longer afraid of the future. Yoga gave me this strength.”

Like Sushama, you too can say "Hello" to a life free of fear — with yoga. These yoga techniques can help calm an anxious mind:

1. Move Your Body, Free Your Mind — with Asanas

These yoga postures support a healthy body and mind by releasing tension and negativity from the system:

Dhanurasana (Bow Pose)

Matsyasana (Fish Pose)

Janu Sirsasana (Head-to-Knee Forward Bend)

Setu Bandhasana (Bridge Pose)

Marjariasana (Cat Stretch)

Paschimottanasana (Seated Forward Bend)

Hastapadasana (Standing Forward Bend)

Adho Mukha Svanasana (Downward-Facing Dog)

Shirshasana (Headstand)

Shavasana (Corpse Pose)

Note: End your asana practice with Yoga Nidra — a guided deep relaxation — to clear physical and mental toxins, which are key causes of stress.

2. Breathe Correctly — Pranayamas for Anxiety Relief

Redirecting your attention to your breath can help clear mental clutter that feeds anxiety. Try these techniques:

Kapalabhati Pranayama (Skull Shining Breath)

Bhastrika Pranayama (Bellows Breath)

Nadi Shodhana Pranayama (Alternate Nostril Breathing) – highly effective for stress relief (ensure exhalation is longer than inhalation)

Bhramari Pranayama (Humming Bee Breath)

3. Meditate — Enjoy the Gift of a Quiet Mind

Meditation is a powerful technique to settle a restless mind. It helps you observe how your thoughts work and appreciate life’s little joys. It also prevents overthinking and anxiety about the unknown.

You may have heard the term “adrenaline rush.” This occurs when you're overly anxious — like when riding a rollercoaster. Adrenaline levels rise, your heart races, your muscles tense, and your body sweats. Scientific research shows that regular meditation significantly lowers the body’s stress hormone — including adrenaline.

4. Apply Yoga Philosophy — Find Joy in Simplicity

Learning and living by yoga’s ancient wisdom — especially its ethical and personal observances (yamas and niyamas) — can transform your life.
For example:

Santosha (contentment) teaches the value of being satisfied with what we have.

Aparigraha (non-possessiveness) helps release greed and attachment.

Shaucha (cleanliness) supports mental and physical purity, especially useful if you worry about illness or infection.

Yoga’s ethical principles also encourage healthy eating and lifestyle habits, further helping reduce anxiety. To go deeper, consider reading Sri Sri Ravi Shankar’s commentary on the Yoga Sutras of Patanjali.

5. Pray, Have Faith, and Smile

Prayer is a powerful way to feel supported and at peace. Singing bhajans (devotional songs) fills you with positivity and faith that all is well. Make a conscious effort to smile — it immediately creates confidence, calm, and inner joy. Try it right now!

6. Ask: What Can I Do for Others?

Constant focus on “me and mine” fuels anxiety. Shift your perspective toward helping others. Service activities bring deep satisfaction and joy, and help free the mind from obsessive self-concern.

7. Recognize the Impermanence of Life

When you realize that everything changes and nothing lasts forever, it brings a sense of peace. The understanding that “this too shall pass” is liberating. Meditation helps internalize this universal truth.

8. Recall a Time You Overcame Anxiety

Think of a situation you once feared — and how you got through it. Remembering your past resilience can empower you to face current challenges with courage and calm.