Feeling Anxious? Yoga Expert Shares 6 Asanas to Calm Your Overthinking Mind
Feeling Anxious? Yoga Expert Shares 6 Asanas to Calm Your Overthinking Mind
In today’s fast-paced world, anxiety and overthinking are more common than ever. Between work pressure, social media overload, and the general chaos of modern life, our minds rarely get a break. But what if a few simple yoga poses could help reset your mind and bring peace?
Renowned yoga therapist Meera Jain, founder of “Stillness Within Yoga Studio” in Bangalore, shares six effective yoga asanas that calm the nervous system and help quiet the mind.
🧘♀️ 1. Balasana (Child’s Pose)
Benefits:
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Relieves tension in the back, shoulders, and chest
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Promotes feelings of safety and calm
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Aids deep breathing
How to Do It:
Kneel on the floor, touch your big toes together, and sit on your heels. Bend forward, extending your arms in front or by your sides. Rest your forehead on the mat and breathe deeply for 1–3 minutes.
🪷 2. Viparita Karani (Legs-Up-the-Wall Pose)
Benefits:
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Soothes the nervous system
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Reduces fatigue and anxiety
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Improves circulation
How to Do It:
Lie on your back with your legs extended up against a wall. Keep your arms relaxed at your sides and breathe slowly. Hold for 5–10 minutes.
🌿 3. Sukhasana (Easy Pose) with Focused Breathing
Benefits:
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Grounds your energy
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Helps center your thoughts
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Enhances breath awareness
How to Do It:
Sit cross-legged on the floor. Close your eyes and rest your hands on your knees. Inhale deeply through the nose, exhale slowly. Try alternate nostril breathing for deeper calm.
🔄 4. Setu Bandhasana (Bridge Pose)
Benefits:
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Opens up the chest and heart
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Activates the parasympathetic nervous system
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Encourages a relaxed mindset
How to Do It:
Lie on your back with knees bent and feet hip-width apart. Lift your hips while pressing into your feet. Clasp hands under your back or keep arms flat. Hold for 30 seconds to 1 minute.
🌼 5. Marjaryasana-Bitilasana (Cat-Cow Pose)
Benefits:
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Releases spinal tension
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Encourages mindful movement
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Helps regulate breathing
How to Do It:
Start on all fours. Inhale as you arch your back (Cow), and exhale as you round it (Cat). Continue for 1–2 minutes, syncing breath and motion.
🌙 6. Savasana (Corpse Pose)
Benefits:
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Deeply relaxes the body and mind
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Reduces cortisol levels
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Grounds your awareness
How to Do It:
Lie flat on your back with arms and legs comfortably spread. Close your eyes, and focus on your breath. Let go of tension and stay still for 5–10 minutes.
🧘 Why Yoga Helps With Anxiety & Overthinking
According to Meera Jain, “These asanas help activate the parasympathetic nervous system, also known as the ‘rest and digest’ mode. They calm the overactive mind and bring awareness back to the body and breath—key tools in managing anxiety.”
✅ Expert Tips for Best Results:
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Practice yoga consistently—start with 10–15 minutes a day
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Combine with meditation or pranayama (breathwork)
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Avoid screen time before and after practice
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Create a calming space with dim lights and soft music
📌 Final Thoughts
An overthinking mind can be exhausting, but with a regular yoga routine, you can reclaim mental peace. These six beginner-friendly asanas are a great place to start. Remember, it’s not about perfection—it’s about connection. Connect with your breath, your body, and the present moment.