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This calming, short beginner yoga sequence is perfect for anyone that needs to slow down and reduce stress. #yogastressrelief #yogaforstress #anxietyyoga Beginners Yoga Sequence for Anxiety and Stress : Are you feeling stressed and always feeling like anxiety will take over your life? Do this yoga for anxiety sequence which will really help. Give it a try! 

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Beginners Yoga Sequence for Anxiety and Stress

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Are you struggling with coping feelings of stress and anxiety?

Practicing yoga can ease symptoms of anxiety and depression. In addition, it is also an effective stress reliever.

By focusing all your attention on your body and breath, yoga can help to reduce anxiety while also releasing physical tension.

Let’s dive into the yoga sequence for anxiety and stress!

Easy Pose

easy pose - yoga sequence for anxiety and stress

It’s really easy!

Take a seat on your yoga mat with your legs crossed. Try to make yourself feel as comfortable as possible.

Straighten your spine, place both hands on your knees, and close your eyes. At this point onwards, focus on your breathing and calm your mind.

Focus every time you inhale and exhale. Try to take notice of the way the air fills up your lungs and pushes your diaphragm down and vice versa. As you inhale, think of constantly stretching the spine upwards, growing taller each breath.

Remain in this pose for 5-10 breaths to calm your mind and prepare for your yoga practice.

Standing Forward Fold

Beautiful woman practicing yoga, standing in uttanasana pose, forward bend - yoga sequence for anxiety and stress

As you are seated in Easy Pose, gently place your hands onto the floor, come onto your knees, and go back into standing position.

Now place both hands on your hips. Inhale and feel your whole body straighten from the soles of your feet to the top of your head. Look towards the ceiling to feel the full stretch.

As you exhale, slowly fold forward and try your best to place your hands on the ground in front of you.

Hold this pose for about 5-8 breaths.

If you aren’t able to place your hands on the ground, the best way to help yourself improve is to first use yoga blocks to help ease your transition. Here are some lightweight yet durable yoga blocks with beautiful designs that I’ve been loving!

Tree Pose

Young sporty woman in Vrksasana pose, window background - yoga sequence for anxiety and stress

Slowly bring your body back up while standing with your feet at hip-distance apart. Take a few breaths before proceeding to Tree Pose.

Place a foot of your choice on the calf of your other leg. Once you feel stable and comfortable, slowly try moving your leg up to the middle of your thigh. The ultimate goal is to put your heel all the way up in your groin area.

So the better you can balance, the higher you can try to place your leg! But never put your foot on your knee because this may cause injury to your knee.

Hold this pose for 5 breaths before repeating on the other side.

Triangle Pose

Young woman doing Utthita Trikonasana exercise - yoga sequence for anxiety and stress

To begin the Triangle Pose, step your feet wide apart. A good way to measure how wide you should go is to stretch out your arms to your sides. Your feet should be right below where your wrists are.

Now twist one foot to either the left or right. Reach your hand out in the same direction, lengthening over your foot before slowly dropping your arm to the ground.

Stay in this pose for 5-8 breaths before repeating on the other side.

If you find that you can’t reach the ground, placing your hand on a yoga block will help you.

Seated Forward Fold

Young attractive woman in paschimottanasana pose, home interior - yoga sequence for anxiety and stress

Stretch your legs out in front of you and put your heels together.

Keep your spine straight and lengthening upwards. Place your hands down at your sides and take a few breaths.

As you come to your last inhale, slightly straighten your spine even more. Exhale to fold forward as far as possible while still maintaining a straight spine.

Remember not to hunch or round your back to grab your feet. If you’re having difficulty in reaching your feet, using a good yoga strap or belt can really help. Here are some high-quality yoga straps that you can use!

Always try to lengthen more on each inhale, and fold deeper into the pose as you exhale.

Hold this position for 5-8 breaths before proceeding to the next pose.

Bridge Pose

Bridge Pose - Yoga Poses for Weight Loss

Sit back up and lie down on your back.

Bend your knees and place your heels as close to your sitting bones as possible. Keep your feet at hip-distance apart. Stay in this position and take a few breaths.

On your last breath, exhale to press your inner feet and arms into the floor while lifting your buttocks off the floor. Remember to keep your inner thighs and feet parallel.

Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.

Bring your feet up to rest just behind your buttocks with your feet spread apart hip distance. You’ll want to roll your shoulders/arms under to help you lift your hips and chest towards the sky.

When you’re rolling your shoulders under you’re allowing yourself to open your chest area and to get a really great stretch there. You’re also able to lift your hips higher than if your back was relaxed and flat on the ground.

Remain here for 5 breaths.

Legs Up the Wall Pose

legs up the wall pose - yoga poses to fall asleep faster

This is a pose great for its calming effect on the mind and body that helps relieve anxiety and stress. It’s almost as easy as the easy pose!

There are two ways that you can do this yoga pose. The first way is to do so just like the photo which is to lay both legs on the wall.

Your hips should be as close to the wall as possible as you lie down on the floor. Remember to always keep your legs straight as possible.

The second way is using a strap and place it behind your back while lying down. 

Take the other side of the strap and place it under the soles of your feet. Now straighten your legs up towards the ceiling. You’ll be able to feel the tension on your legs while performing this stretch.

Remain in this pose for 5 breaths.

Corpse Pose

Young attractive woman in corpse pose - yoga sequence for anxiety and stress

You’ve come to the end of the sequence and your final pose!

Slide your legs back down or remove the strap you were using, and lie down completely on the floor.

At this point, do a mental check to release any tension you’re still holding onto even after you’ve completed the sequence.

Start taking deep breaths at first to calm your mind and body. And when you’re ready, start breathing normally as you rest.

Stay in this pose for 6 minutes. And if you need to, you can set yourself a timer.

Other Ways to Help with Stress and Anxiety

Practicing the yoga sequence above can help you to quiet your anxiety and stress. But if you need an extra boost to relieve your stress and anxiety load, you can pair your yoga for anxiety with these other ways!


When you practice meditation, you are exploring mindfulness and getting in touch with your stress and anxiety.

By doing so, practicing meditation can you declutter, improve your focus, and stay in the moment. All these aspects of meditation help fight off feelings of anxiety and stress.

Here is one of our favorite meditation video.

Magnesium Supplement Powder

When our body lacks magnesium, it causes high levels of anxiety and stress. So, bumping up your body with sufficient magnesium can help decrease your anxiety levels.

(This magnesium supplement powder is quite popular among our friends!)

Magnesium Oil

Magnesium Oil is another option for you if you’re not interested in taking the Calm supplement.

Green tea

Green tea has polyphenol which helps to lower anxiety and stress. Although it consists of caffeine, green tea also helps you to be calm while keeping you alert.

Peppermint Tea

The menthol in peppermint is found to help relax muscles and is antispasmodic in nature. Drinking peppermint tea can help you to relax while you go through mental stress. Plus, it also helps to boost your immune system!

Epsom Salt

Bump up your self-care routine by bathing with some Epsom salt! The magnesium present in Epsom salt helps to stabilize mood and relieve anxiety, stress, and depression. It also functions as a muscle relaxant that can relieve pain in the back, shoulders, neck, and skull.

Related Yoga Articles

Related Yoga Equipment

Yoga Mat – Investing in a good quality mat can really help set you up for a comfortable yoga practice. You want all your attention on performing the poses. And not feeling any unwanted aches from the hard floor!

Yoga block – Highly recommended that you get yourself one of these! It’s perfect for yoga beginners to advanced yogis. These yoga blocks help you when can’t reach the ground or whenever you want to go for a deeper stretch in your poses.

Yoga strap – Yoga is all about having a correct alignment. So a yoga strap is to help you perform a pose that you may find difficult without sacrificing your alignment. In hindsight, it helps you to get the most out of your yoga practice.

Yoga blanket – Yoga blankets are one of the added joys when performing relaxing poses. Check out our article on yoga for sleep for more relaxing poses!

Yoga Bolster – Some yoga poses might need the use of a bolster. It’s similar to a blanket but a bolster helps you to relax back and deeper into the pose.

Meditation cushion – When you’re practicing meditation, it’s important to get as comfortable as possible. Having a meditation cushion can help you do just that by elevating your hips.


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