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14 YOGA POSES
TO COMBAT
STRESS AND ANXIETY
14 YOGA POSES
TO COMBAT
STRESS AND ANXIETY
YOGA CAN BE AN EFFECTIVE WAY TO
MANAGE STRESS AND ANXIETY, IMPROVE
MENTAL AND PHYSICAL WELL-BEING, AND
PROMOTE A SENSE OF CALM AND
RELAXATION.

Yoga is a physical, mental, and spiritual practice that originated in ancient India. It
involves various postures (asanas), breathing exercises (pranayama), and meditation
techniques.
The practice of yoga aims to cultivate a sense of balance, harmony, and well-being in
the body and mind. While yoga is often associated with physical fitness and flexibility,
it is also a powerful tool for reducing stress and anxiety, improving mental clarity and
focus, and promoting overall health and wellness. Yoga is a practice that can be
adapted to suit the needs and abilities of individuals of all ages and fitness levels.
Yoga is a practice that has evolved over thousands of years and has many different
styles and traditions. Some of the most well-known styles of yoga include Hatha yoga,
Ashtanga yoga, Vinyasa yoga, and Kundalini yoga. Each style of yoga emphasizes
different aspects of the practice, such as physical postures, breathing techniques, or
meditation.
The physical postures in yoga (asanas) are designed to stretch and strengthen the
body, improve flexibility and balance, and increase overall physical fitness. These
postures are often combined with breathing techniques (pranayama) that can help
calm the mind, reduce stress and anxiety, and improve lung function.
In addition to its physical benefits, yoga is also a powerful tool for improving mental
and emotional well-being. Regular practice of yoga has been shown to reduce
symptoms of depression and anxiety, improve mood and cognitive function, and
increase feelings of overall well-being.
Yoga is a practice that can be adapted to suit the needs and abilities of individuals of
all ages and fitness levels. It can be practiced at home, in a studio, or outdoors, making
it a versatile and accessible form of exercise and meditation.
INTRODUCTION

BENIFITS
OF YOGA
Yoga has numerous benefits for
reducing stress and anxiety. One of the
key benefits of yoga is its ability to lower
cortisol levels, a hormone associated
with stress.
The deep breathing, meditation, and
physical postures of yoga can help relax
the body and calm the mind, reducing
feelings of stress and anxiety.
Additionally, regular yoga practice has
been shown to improve sleep quality,
which is essential for reducing stress
and anxiety.
Yoga can also enhance mindfulness,
helping individuals stay present in the
moment and reduce worrying about the
past or future.
This increased mindfulness can lead to a
greater sense of well-being and
improved mood. Overall, yoga can be a
powerful tool for managing stress and
anxiety, promoting relaxation, and
improving mental and physical well-
being.

MOTIVATION STORIES
MOTIVATION STORIES
DAN NEVINS
Dan is a former U.S. Army staff sergeant
who lost both of his legs in Iraq in 2004.
He struggled with depression, anxiety,
and post-traumatic stress disorder
(PTSD) after his injury.
He discovered yoga in 2014 and credits
the practice with helping him heal
emotionally and physically.
He now teaches yoga to veterans and
people with disabilities.
Tiffany is a yoga teacher and founder of Yoga
Medicine, a company that provides yoga
teacher training and continuing education for
healthcare professionals.
She was diagnosed with a rare autoimmune
disease in her 20s and turned to yoga as a way
to manage her symptoms.
She found that yoga helped her heal
physically and emotionally and now uses her
experience to help others.
TIFFANY CRUIKSHANK
THERE ARE MANY REAL STORIES OF PEOPLE WHO HAVE BEEN HEALED BY
THERE ARE MANY REAL STORIES OF PEOPLE WHO HAVE BEEN HEALED BY
YOGA. HERE ARE A FEW EXAMPLES:
YOGA. HERE ARE A FEW EXAMPLES:
KINO MACGREGOR
Kino is a yoga teacher who suffered from
an eating disorder and anxiety as a
teenager.
She turned to yoga as a way to cope with
her mental health issues and found that
it helped her find inner peace and
acceptance.
Today, she is an internationally
recognized yoga teacher and author who
inspires others to find healing through
yoga.

Consult with your doctor: If you have any pre-existing medical conditions or injuries, it's important to consult with
your doctor before starting yoga. They can advise you on any modifications or precautions you should take.
Find a qualified instructor: It's important to find a qualified yoga instructor who can guide you through the poses
safely and effectively. Look for someone who is certified by a reputable yoga organization.
Listen to your body: Yoga should never be painful. If a pose feels uncomfortable or painful, modify or skip it. It's
important to listen to your body and not push yourself beyond your limits.
Wear comfortable clothing: Wear clothing that is comfortable and allows for easy movement. Avoid wearing anything
too tight or restrictive.
Stay hydrated: Drink plenty of water before, during, and after your yoga practice to stay hydrated.
Practice on a suitable surface: Choose a surface that is flat and stable, such as a yoga mat or carpet. Avoid practicing
on surfaces that are slippery or uneven.
Remember, yoga is a practice of self-care and should be approached with patience and mindfulness. Taking these
precautions can help ensure a safe and enjoyable yoga practice.
While yoga can be a beneficial practice for many people, it's important to take certain precautions before
starting a yoga practice. Here are some things to keep in mind:
PRECAUTIONS FOR YOGA
READ CAREFULLY

Find a comfortable seated position with your back straight and your shoulders
relaxed. You can sit cross-legged on the floor or in a chair with your feet flat on the
ground.
Bring your right hand up to your nose and place your index finger and middle finger
on your forehead between your eyebrows. Place your thumb on your right nostril
and your ring finger on your left nostril.
Close your right nostril with your thumb and inhale slowly and deeply through your
left nostril.
When you have taken a full inhale, close your left nostril with your ring finger and
hold your breath for a few seconds.
Release your right nostril and exhale slowly and completely through it.
Inhale through your right nostril, then hold your breath for a few seconds with both
nostrils closed.
Release your left nostril and exhale slowly and completely through it.
This completes one round of Nadhi Shodhana. Continue to alternate nostrils with
each inhale and exhale, focusing on breathing deeply and evenly.
Aim to perform 5-10 rounds of Nadhi Shodhana, gradually increasing the length of
each inhale, exhale, and breath hold as you become more comfortable with the
technique.
Channel-Cleaning Breath, also known as Nadhi Shodhana, is a pranayama or
breathing technique that helps to calm the mind and balance the flow of energy in the
body. Here are the steps to perform this breathing exercise:
Nadhi Shodhana is a gentle and calming breathing exercise that can be practiced at
any time, but is particularly useful for reducing stress and anxiety. As with any
pranayama practice, it is important to start slowly and gradually increase the length
and intensity of your breaths as you become more comfortable with the technique.
1) CHANNEL-CLEANING BREATH
(NADHI SHODHANA)

Begin by sitting on your mat with your legs extended in front of you.
Bend your knees and bring the soles of your feet together, allowing your knees to fall out to
the sides.
Bring your heels as close to your body as possible, keeping your feet together and pressing the
soles of your feet together.
Take hold of your ankles or feet with your hands, and gently pull your heels towards your
body.
Lengthen your spine and lift your chest, keeping your shoulders relaxed and away from your
ears.
If possible, bring your forehead towards your feet, but avoid rounding your spine.
Hold the pose for several breaths, focusing on deepening the stretch in your hips and inner
thighs with each exhale.
To release the pose, gently release your feet and extend your legs back out in front of you.
Bound Angle Pose, also known as Baddha Konasana, is a seated yoga posture that helps to open the
hips, groin, and inner thighs. Here are the steps to perform this pose:
Bound Angle Pose can be modified with props, such as blankets or blocks, to make it more
accessible for those with tight hips or knees. As with any yoga posture, listen to your body and
only go as far as feels comfortable for you.
2) BOUND ANGLE POSE
(BADDHA KONASANA)

Begin by standing at the top of your
mat with your feet hip-distance apart
and your arms at your sides.
Inhale and lift your arms up overhead,
keeping your shoulders relaxed and
away from your ears.
Exhale and fold forward from the hips,
keeping your spine long and your head
relaxed.
Reach down and grasp the big toes of
each foot with the first two fingers and
thumb of each hand.
Inhale and lengthen your spine, lifting
your torso away from your thighs.
Exhale and fold forward, using the
pressure of your fingers on your toes to
deepen the stretch in your hamstrings.
Hold the pose for several breaths,
focusing on breathing deeply and
evenly.
To release the pose, release your toes
and slowly roll up to standing one
vertebra at a time.
Big Toe Pose, also known as
Padangusthasana, is a standing forward
bend that helps to stretch the hamstrings
and release tension in the back of the body.
Here are the steps to perform this pose:
If you are unable to reach your toes, you
can use a yoga strap or towel to help you
reach. You can also bend your knees slightly
if you have tight hamstrings. As with any
yoga posture, listen to your body and only
go as far as feels comfortable for you.
3) BIG TOE POSE
(PADANGUSTHASANA)

BEGIN ON YOUR HANDS AND KNEES, WITH YOUR WRISTS DIRECTLY UNDER YOUR
SHOULDERS AND YOUR KNEES DIRECTLY UNDER YOUR HIPS.
INHALE AND ARCH YOUR BACK, DROPPING YOUR BELLY TOWARDS THE FLOOR
AND LIFTING YOUR TAILBONE TOWARDS THE CEILING.
LIFT YOUR HEAD AND LOOK UP TOWARDS THE CEILING, KEEPING YOUR SHOULDERS
RELAXED AND AWAY FROM YOUR EARS.
THIS IS THE COW POSE OR BITILASANA.
EXHALE AND ROUND YOUR SPINE, TUCKING YOUR CHIN TOWARDS YOUR CHEST
AND BRINGING YOUR TAILBONE TOWARDS YOUR KNEES.
THIS IS THE CAT POSE OR MARJARYASANA.
CONTINUE MOVING BETWEEN COW POSE AND CAT POSE WITH YOUR BREATH,
INHALING AS YOU ARCH YOUR BACK AND EXHALING AS YOU ROUND YOUR
SPINE.
MOVE SLOWLY AND MINDFULLY, FOCUSING ON THE SENSATION OF YOUR SPINE
MOVING.
REPEAT FOR SEVERAL ROUNDS OF BREATH.
CAT POSE, ALSO KNOWN AS MARJARYASANA, IS A SIMPLE YET EFFECTIVE YOGA
POSTURE THAT HELPS TO STRETCH AND MOBILIZE THE SPINE. HERE ARE THE STEPS TO
PERFORM THIS POSE:
CAT POSE IS A GENTLE STRETCH THAT CAN BE MODIFIED FOR THOSE WITH SENSITIVE
WRISTS OR KNEES. IF YOU EXPERIENCE ANY DISCOMFORT OR PAIN, YOU CAN PLACE A
FOLDED BLANKET UNDER YOUR KNEES OR COME DOWN ONTO YOUR FOREARMS FOR
A MODIFIED VERSION OF THE POSE.
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4) CAT POSE
(MARJARYASANA)

Begin on your hands and knees, with your wrists directly under your shoulders and
your knees directly under your hips.
Inhale and arch your back, dropping your belly towards the floor and lifting your
tailbone towards the ceiling.
Lift your head and look up towards the ceiling, keeping your shoulders relaxed and
away from your ears.
Hold the pose for several breaths, focusing on breathing deeply and evenly.
To release the pose, exhale and come back to neutral tabletop position.
Cow Pose, also known as Bitilasana, is a gentle yoga posture that helps to stretch and
mobilize the spine. Here are the steps to perform this pose:
Cow Pose is a gentle stretch that can be modified for those with sensitive wrists or
knees. If you experience any discomfort or pain, you can place a folded blanket under
your knees or come down onto your forearms for a modified version of the pose.
5) COW POSE
(BITILASANA)

Lie on your back with your knees bent and your feet flat on the floor. Your arms should
be resting at your sides with your palms facing down.
Inhale and lift your hips up towards the ceiling, pressing into your feet and engaging
your glutes and hamstrings.
Roll your shoulders back and interlace your fingers underneath your back, pressing
your arms down into the floor.
To release the pose, exhale and slowly lower your hips back down to the floor, one
vertebra at a time.
Bridge Pose, also known as Setu Bandhasana, is a backbend that can help to strengthen
the legs, glutes, and lower back while also opening the chest and shoulders. Here are the
steps to perform this pose:
Bridge Pose can be modified by placing a block or bolster underneath the sacrum for
added support, or by extending the arms overhead for a deeper stretch in the chest and
shoulders. It is important to avoid this pose if you have any neck or shoulder injuries, and
to listen to your body and only go as far as feels comfortable for you.
6) BRIDGE POSE
(SETUBANDHA)

Begin on your knees with your feet flat on the floor and your shins and knees hip-distance
apart.
Place your hands on your lower back with your fingertips pointing down towards your hips.
Inhale and lift your chest up towards the ceiling, arching your back and bringing your
elbows closer together.
If you feel comfortable, you can reach your hands back to your heels, keeping your hips
over your knees.
To release the pose, exhale and slowly come back up to a kneeling position, bringing your
hands back to your lower back.
Camel Pose, also known as Ustrasana, is a backbend that can help to stretch the chest,
shoulders, and abdomen while also strengthening the legs and glutes. Here are the steps to
perform this pose:
Camel Pose can be modified by placing a block or bolster between your heels for added
support, or by keeping your hands on your lower back for a gentler stretch. It is important to
avoid this pose if you have any neck or back injuries, and to listen to your body and only go as
far as feels comfortable for you.
7) CAMEL POSE
(USTRASANA)

8) BOW POSE
(DHANURASANA)
Lie on your stomach with your legs straight and your arms by your sides.
Bend your knees and bring your heels towards your buttocks.
Reach back with your hands and grasp your ankles, keeping your fingers pointing
towards your toes.
Inhale and lift your chest off the ground while simultaneously lifting your legs up
and back.
Keep your gaze forward and hold the pose for a few breaths, allowing your body to
rock back and forth gently.
Exhale and release the pose, lowering your chest and legs back down to the
ground.
Repeat the pose for several rounds, gradually increasing the amount of time you
hold the pose.
steps to perform Bow Pose (Dhanurasana)
Note: If you have any neck or back injuries, please consult with a qualified yoga
instructor before attempting this pose. It is also important to warm up your back and
shoulders before attempting this pose.

9) EXTENDED PUPPY POSE
(UTTANA SHISHOSANA)
Begin on your hands and knees with your wrists directly under your shoulders and
your knees under your hips.
Walk your hands forward a few inches and then lower your chest towards the
ground, keeping your hips above your knees.
Extend your arms forward and allow your forehead to rest on the mat.
Keep your arms active by pressing your palms and fingertips into the ground.
Lengthen your spine by reaching your tailbone towards the ceiling.
Hold the pose for a few breaths, allowing your chest to sink towards the ground.
To come out of the pose, walk your hands back towards your knees and sit back
on your heels.
Steps to perform Extended Puppy Pose (Uttana Shishosana):
Note: If you have any wrist or shoulder injuries, please consult with a qualified yoga
instructor before attempting this pose. It is also important to listen to your body and
modify the pose as needed.

Begin by standing at the top of your mat with your feet hip-distance apart.
Step your left foot back about 3-4 feet and turn it out to a 45-degree angle,
keeping your right foot facing forward.
Inhale and raise your arms to shoulder height, parallel to the floor.
Exhale and extend your torso to the right, reaching your right hand towards your
right ankle or shin. Your left arm should be extended towards the ceiling, with your
gaze directed towards your left hand.
Press firmly into your feet, engaging your leg muscles and lengthening through
your spine.
Hold the pose for a few breaths, then inhale to come back up to a standing
position.
Repeat on the other side, stepping your right foot back and extending to the left.
Steps to perform Extended Triangle Pose (Utthita Trikonasana)
instructor before attempting this pose.
10) EXTENDED TRIANGLE POSE
(UTTHITA TRIKONASANA)

11) LEGS-UP-THE-WALL POSE
(VIPARITA KARANI)
Begin by finding an open space near a wall.
Sit with your right side facing the wall, and bring your hips as close to the wall as
possible.
Lie down on your back, keeping your legs extended up the wall.
Allow your arms to rest by your sides, palms facing up.
Adjust your position so that your hips are right up against the wall, and your legs
are at a 90-degree angle to your torso.
Close your eyes and take several deep breaths, allowing your body to relax
completely.
Hold the pose for several minutes, allowing the benefits of the pose to sink in.
To come out of the pose, bend your knees towards your chest and roll onto your
side, using your hands to push yourself up to a seated position.
Steps to perform Legs-Up-the-Wall Pose (Viparita Karani)
instructor before attempting this pose. It is also important to listen to your body and
modify the pose as needed.

Begin seated with your legs extended straight out in front of you.
Bend your right knee and bring the sole of your foot to the inside of your left thigh.
Inhale and raise both arms overhead, lengthening your spine.
Exhale and hinge forward from your hips, reaching towards your left foot with your hands.
Hold onto your left foot, ankle or shin, whatever feels comfortable for you.
Keep your spine long and your gaze forward, gently folding forward with each exhale.
Hold the pose for several breaths, then inhale to come back up to a seated position.
Repeat the pose on the other side, bending your left knee and extending your right leg.
Steps to perform Head-to-Knee Forward Bend (Janu Sirsasana)
Note: If you have any knee or hamstring injuries, please consult with a qualified yoga
instructor before attempting this pose. It is also important to listen to your body and modify
the pose as needed.
12) HEAD-TO-KNEE FORWARD BEND
(JANU SIRSASANA)

Begin standing in Mountain Pose (Tadasana) with your feet hip-width apart and your arms
by your sides.
Inhale and raise both arms overhead, keeping your palms facing each other and your
shoulders relaxed.
Reach your fingertips towards the sky and lengthen through your spine.
Keep your gaze forward and your chin parallel to the ground.
Hold the pose for several breaths, allowing your body to stretch and expand.
Exhale and release the pose, bringing your arms back down to your sides.
Repeat the pose for several rounds, focusing on the extension and opening of your body.
Steps to perform Upward Salute (Urdhva Hastasana):
Note: If you have any shoulder or neck injuries, please consult with a qualified yoga instructor
before attempting this pose. It is also important to engage your core muscles and maintain
proper alignment throughout the pose.
13) UPWARD SALUTE
(URDHVA HASTASANA)

Begin on your hands and knees with your wrists directly under your shoulders and your
knees under your hips.
Exhale and lower your hips back towards your heels.
Reach your arms forward and rest your forehead on the ground.
Relax your shoulders and allow your arms to rest alongside your body, with your palms
facing up.
Take slow, deep breaths and allow your body to relax completely.
Hold the pose for several breaths, or as long as feels comfortable.
To come out of the pose, inhale and slowly rise back up to a seated position.
Steps to perform Child's Pose (Balasana)
Note: Child's Pose is a gentle, restorative pose that can be practiced at any time to help calm
the mind and release tension in the body. If you have any knee or ankle injuries, please consult
with a qualified yoga instructor before attempting this pose. It is also important to listen to
your body and modify the pose as needed.
14) CHILD’S POSE
(BALASANA)

Yoga poses can be a
great way to reduce
anxiety and stress in
the body and mind.
Remember to
breathe deeply and
stay present in each
pose.
Always listen to your
body and modify the
pose as needed. With
regular practice,
these poses can help
you find calm and
balance in your life.
Yoga poses can be a
great way to reduce
anxiety and stress in
the body and mind.
Remember to
breathe deeply and
stay present in each
pose.
Always listen to your
body and modify the
pose as needed. With
regular practice,
these poses can help
you find calm and
balance in your life.

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