Yoga for Anxiety and Overthinking: Gentle Practices to Calm the Mind

When your mind is racing and anxiety takes hold, it can feel nearly impossible to find stillness. But yoga offers more than just physical movement—it’s a powerful tool to soothe the nervous system, slow down mental chatter, and reconnect with the present moment.

Whether you're brand new to yoga or looking for supportive practices during stressful times, these gentle techniques can help bring ease to both body and mind.

Why Yoga Helps Anxiety

Anxiety often lives in the body as tightness, shallow breathing, and restlessness. Yoga works by shifting us out of “fight or flight” and into a parasympathetic state—what’s often called “rest and digest.” Gentle movement, intentional breathing, and mindful awareness help signal safety to the brain and restore inner calm.

3 Beginner-Friendly Poses to Try

1. Child’s Pose (Balasana)A deeply grounding pose that offers a sense of surrender. Kneel, bring your forehead to the mat, and let your arms stretch forward or rest by your sides. Breathe into your back body and imagine your thoughts softening with each exhale.

2. Legs Up the Wall (Viparita Karani)This gentle inversion calms the nervous system and soothes racing thoughts. Lie on your back with your legs extended up a wall. Close your eyes, breathe deeply, and stay for 5–10 minutes if comfortable.

3. Seated Forward Fold (Paschimottanasana)Sitting with your legs extended, gently fold forward with a soft bend in the knees. Rest your hands on your legs or a bolster, and breathe into any tightness. This pose helps release tension from the spine and quiet the mind.

   
   

Breathwork for Overthinking:

Try Box Breathing:Inhale for 4 counts → Hold for 4 → Exhale for 4 → Hold for 4.Repeat 4–6 rounds, focusing only on your breath. This simple rhythm helps anchor your awareness and reset the stress response.

A Gentle Reminder

You don’t need to “fix” your anxiety to find peace—you just need a space to feel it without judgment. Yoga isn’t about perfect poses; it’s about showing up with compassion and curiosity. Even a few mindful minutes can create a meaningful shift.