Life can often feel overwhelming, whether it’s the mental strain of a packed schedule, physical ailments, or the need for self-care. Yoga is like hitting the refresh button for your mind and body. Not only can it help calm your racing thoughts, but it can also aid digestion and boost overall health. Here’s a guide to specific yoga poses that target anxiety, gut health, and total body wellness. These poses are simple enough that even complete beginners can benefit.

Poses for Anxiety Relief

Feeling anxious? Yoga can help quiet your mind and ground you in the present. These poses focus on calming the nervous system and promoting relaxation.

1. Child’s Pose (Balasana)

This pose is a go-to for creating a sense of safety and rest. It stretches your back and hips while encouraging deep, calming breaths.

How to do it:

  • Kneel on the floor and sit back on your heels.
  • Lower your upper body forward, so your chest rests between your thighs and your forehead touches the mat (or a yoga block if needed).
  • Stretch your arms forward or keep them by your sides, palms facing up.
  • Take slow, deep breaths and stay here for 1–2 minutes.

Why it helps:

Child’s Pose helps release tension in your lower back and hips—two areas where we often store stress. The natural “folding” position soothes the mind and encourages introspection.

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

This restorative pose is incredibly calming and great for winding down after a long day.

How to do it:

  • Sit sideways next to a wall, then swing your legs up while lying back so your bottom is close to the wall.
  • Rest your arms by your sides or place your hands on your belly.
  • Close your eyes, breathe deeply, and hold for 5–10 minutes.

Why it helps:

This pose improves circulation while gently relaxing your lower back and nervous system. It’s perfect for anxiety or sleep troubles.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This gentle flow of two poses helps release built-up tension in your spine and shoulders.

How to do it:

  • Start on all fours with your wrists under your shoulders and knees under your hips.
  • On an inhale, arch your back (Cow Pose), lifting your head and tailbone toward the ceiling.
  • On an exhale, round your back (Cat Pose), tucking your chin toward your chest.
  • Alternate between these two movements for 1–2 minutes, moving with your breath.

Why it helps:

The rhythmic flow of Cat-Cow soothes your mind while stretching and relaxing your spine. It creates a sense of grounding and focus.

Poses for Gut Health

Did you know that yoga can give your digestion a much-needed boost? These poses help stimulate your digestive organs, relieve bloating, and encourage a happy gut.

4. Wind-Relieving Pose (Pawanmuktasana)

The name says it all—this pose is great for relieving trapped gas and soothing your stomach.

How to do it:

  • Lie on your back with your legs extended.
  • Bring your right knee to your chest, clasping your hands around your shin.
  • Apply gentle pressure to your stomach as you breathe deeply for 30 seconds.
  • Switch legs, then hug both knees to your chest for another 30 seconds.

Why it helps:

The compression on your abdomen gently massages your digestive organs, helping to relieve bloating and improve overall digestion.

5. Seated Twist (Ardha Matsyendrasana)

Twisting poses stimulate the digestive system and help detoxify your gut.

How to do it:

  • Sit on the floor with your legs extended.
  • Cross your right leg over your left and place your right foot flat on the floor.
  • Place your right hand behind you for support and your left elbow on the outside of your right knee.
  • Gently twist to the right, keeping your spine long. Hold for 30–60 seconds, then switch sides.

Why it helps:

The twisting motion in this pose stimulates your intestines and liver, helping to promote better digestion and reduce sluggishness.

6. Cobra Pose (Bhujangasana)

This gentle backbend helps stretch and stimulate abdominal muscles and organs.

How to do it:

  • Lie on your stomach with your legs extended and hands under your shoulders.
  • Press through your palms and lift your upper body, keeping your elbows slightly bent.
  • Keep your shoulders relaxed and hold for 20–30 seconds.

Why it helps:

Cobra Pose stretches and strengthens your abdominal muscles while boosting circulation to your digestive organs for better gut function.

Poses for Overall Wellness

To feel your best, it’s all about balance—physically, mentally, and emotionally. These poses provide holistic benefits to support your entire body.

7. Downward Dog (Adho Mukha Svanasana)

This classic pose stretches major muscle groups, improves circulation, and energizes your entire body.

How to do it:

  • Start on all fours, then tuck your toes under and lift your hips toward the ceiling.
  • Straighten your legs as much as you can while keeping your spine long (it’s okay to keep your knees slightly bent).
  • Spread your fingers wide and press through your palms. Hold for 1–3 minutes.

Why it helps:

Downward Dog strengthens your arms and legs, stretches your hamstrings and back, and promotes blood flow to your brain for mental clarity.

8. Warrior II (Virabhadrasana II)

This powerful pose builds strength, improves balance, and encourages focus.

How to do it:

  • Stand with your feet wide apart.
  • Turn your right foot outward and bend your right knee to form a 90-degree angle.
  • Extend your arms parallel to the floor and gaze over your right hand. Hold for 30 seconds, then switch sides.

Why it helps:

Warrior II boosts your stamina while gently working your core and legs. It also helps focus your energy, leaving you feeling stronger and more centered.

9. Savasana (Corpse Pose)

Every yoga practice should end with this deeply relaxing pose.

How to do it:

  • Lie flat on your back with your arms by your sides, palms facing up.
  • Close your eyes and take slow, steady breaths.
  • Stay here for 5–10 minutes, allowing your muscles to relax completely.

Why it helps:

Savasana allows your body to absorb the benefits of your practice while calming your mind. It’s the ultimate pose for relaxation and restoration.

Tips for Building a Consistent Yoga Practice

  • Start small: Even 10–15 minutes a day can make a big difference.
  • Create a routine: Practice at the same time each day to make it a habit.
  • Listen to your body: Don’t push into pain—yoga is meant to feel good.
  • Find guidance: Use apps or videos to explore a variety of poses and styles.

Yoga is a powerful tool for nurturing your mind, body, and gut. Whether you’re looking to ease anxiety, boost digestion, or enhance your overall wellness, these poses offer effective and accessible ways to feel your best. Take it at your own pace, and enjoy the process of connecting with your body and breath. You deserve to feel calm, strong, and healthy!