Yoga tools for anxiety

Total 360 Yoga Blog May 2026

Yoga tools for anxiety

Anxiety can come up at any time. It could be a smell, a sight, or a sound.  These moments trigger a response in our brain that prompts us to worry, feel upset, or think about the future.  This blog will discuss tools for managing anxiety.

Anxiety is not present.  It is always in the future.  The future that is not written hasn’t happened and can be changed.  Anxiety’s greatest enemy is the moment.  Staying present.  Yoga has many tools ot help us try to stay in the moment.  Everything from mindfulness, meditation, asana, and pranayama.

Yoga gives us tools to help combat anxiety.  It’s how we apply these tools that can help or prevent anxiety from taking control.  I’ve heard people say I can’t stop to meditate or I can’t leave my desk.  Yoga is built into what we do.  Exercises like pranayama, we can work to slow our breathing or do bees breathe at a desk.  Some of us have the option of a rising desk and can move while working.   The average worker needs a break every 45 minutes.  Take this opportunity to mindfully walk somewhere, not look at a screen.  Notice the weather, the birds, the sky, all things that can help reduce anxiety.

People say they don’t know how to start a meditation practice.  There is no right or wrong answer for meditation.  You can start by simply sitting still for 1 minute.  The idea of samkupla’s or mantras can come in later.   Do I need my eyes open or closed? Again, this is an option for you to decide.  Anxiety is fed by the idea of feeling flawed, lacking, incomplete, or not whole.  These ideas bring up messengers and emotions that can take us down a path of depression.  Even if we made a mistake, it doesn’t mean we are inadequate; it was something we learned or will get better at.  These concepts fall into the idea of mindfulness.  We need to have compassion for ourselves and not buy into the idea of false thoughts.  If we do buy in, we should forgive ourselves and remember we are whole and complete as we are.

Asana is movement by moving the body and identifying where the anxiety is being held; we can help to transition it out of the body.  Poses like Warrior 2 or leaning crescent allow us to open up our heart center.  Anxiety and holding in the body can stop the flow of energy in the body, which can lead to disease and upset.  

Our breath is the number one tool we can use to combat anxiety.  If we get our breath to slow down and we start clearing the mind to be in the moment, anxiety can survive.  We battle with the idea of staying caught up in something that caused us anxiety, but getting back to what is happening in this moment defeats.   These tools can all be used to help with anxiety.  It’s up to us to figure out what works best for the individual.