New Delhi | August 31, 2025
Stress and anxiety have become silent companions in today’s fast-paced life. While technology, work demands, and constant social pressure keep us running, our nervous system often pays the price. Sleepless nights, tense shoulders, and an anxious mind are some of the many signs. But the good news? Yoga offers a natural and effective way to reset, relax, and restore balance.

“Yoga puts forth a very gentle but powerful solution which is to calm the nervous system and bring balance back into your day-to-day life. With mindful breathing and steady postures, the body relaxes, the mind clarifies, and inner peace begins to take root,” said Himalayan Siddhaa Akshar, author, columnist and founder of Akshar Yoga Kendraa, in an interview with HT Lifestyle.

According to him, just 10 minutes of daily practice with the right asanas can transform restlessness into peace. Here are the three yoga postures he recommends to manage anxiety and stress.

1. Balasana (Child’s Pose)

Balasana is often the go-to posture for comfort and grounding. As you fold forward and rest your head on the mat, the body experiences a deep sense of security. This gentle stretch eases the spine and relaxes the back muscles, releasing pent-up tension. Slow, rhythmic breathing while holding this pose not only soothes the body but also creates a quiet space for the mind. For those overwhelmed by mental pressure, Balasana works like a reset button—simple, calming, and deeply restorative.

2. Viparita Karani (Legs-Up-the-Wall Pose)

A favourite for relaxation, Viparita Karani involves lying flat on your back while resting your legs vertically against a wall. This mild inversion promotes blood circulation back toward the heart, which immediately calms the nervous system. It reduces fatigue, soothes tired legs, and quiets racing thoughts. Even spending just a few minutes in this position can feel like pressing “pause” on a chaotic day. It’s particularly helpful for people struggling with insomnia or constant worry, as it signals the body to enter a state of deep rest.

3. Paschimottanasana (Seated Forward Bend)

Paschimottanasana is a gentle yet powerful forward bend that encourages inward reflection. By stretching the hamstrings, spine, shoulders, and neck, it releases physical tightness while simultaneously slowing down the breath. The act of folding forward naturally invites calmness, stillness, and clarity. This posture is ideal during moments of stress because it slows the mind’s pace, allowing emotions to settle and thoughts to align.

The Bigger Picture: Yoga Beyond Fitness

Yoga is often mistaken for just another workout, but its true essence lies in its ability to harmonize the body, breath, and mind. Practices like Balasana, Viparita Karani, and Paschimottanasana may look simple, but their impact on mental well-being is profound. With regular practice, breathing becomes deeper, the mind steadier, and the body lighter.

Even dedicating a few minutes every day to these asanas can help transform anxious energy into peace and build emotional resilience. In a world where stress seems unavoidable, yoga stands as a timeless, natural remedy—reminding us that calmness isn’t something to chase, but something we can nurture from within.