Yoga for Anxiety in Australia: 4 Calming Poses & Breath

Anxiety is the mind sprinting while the body stands still. Yoga reunites them—breath by breath—until the pace of the day softens and your nervous system remembers how to exhale.

Yoga for anxiety: calm that you can practice

Life in Australia is busy: commuting, deadlines, family, the constant hum of notifications. Anxiety shows up as tight shoulders, shallow breaths, and a head full of “what ifs.” Yoga won’t magic it away; it gives you a reliable way to meet it. Through slow movement and steady breathing, you invite the parasympathetic response—your body’s “rest and digest” mode—so heart rate eases, muscles unclench, and thoughts gain space.

You don’t need fancy poses or long classes. Ten mindful minutes can be enough to create a measurable shift. A supportive surface like the Gaiam Premium Support Yoga Mat (6 mm) helps your joints relax so your breath can lead.

Why it helps: the breath–body feedback loop

When worry ramps up, the body follows—faster heart rate, shorter breaths, tense neck and jaw. Yoga reverses that loop. Lengthening your exhale stimulates the vagus nerve (a key calm-signal pathway), which lowers arousal and steadies attention. Gentle muscle work also burns off stress energy without tipping you into fight-or-flight.

Think of it as strength training for your attention: come back to the inhale, offer a longer exhale, and let the pose be the container that holds your mind in the present.

Before you start: one minute to land

Sit comfortably. One hand on chest, one on belly. Inhale through the nose for four, exhale through the nose for six. Repeat for one minute. If thoughts wander (they will), notice, and return to breathing. That return is the practice.

4 yoga poses for anxiety

This gentle sequence moves the spine in six directions. Go at your own pace and keep the breath smooth. A supportive mat helps—try the Gaiam Premium Support 6 mm.

Child’s pose

Begin on your knees with big toes touching and knees spread wide apart. Gently sit your hips back toward your heels as you stretch your arms forward on the mat. Let your forehead rest softly on the floor, or on a cushion if that feels more comfortable. Relax your shoulders, jaw and belly, and allow each breath to move into your back ribs. If your hips don’t reach your heels, slide a folded towel between them for support. For a deeper side stretch, walk both hands to one side, breathe into your opposite ribs, then repeat on the other side. Stay here for at least 8–10 slow breaths, or as long as it feels soothing.

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Tabletop & cat–cow

Come to all fours with wrists under shoulders and knees under hips. Spread your fingers wide and press evenly through both hands. As you inhale, drop your belly slightly and lift your tailbone and chest for Cow pose. As you exhale, round your spine toward the ceiling, drawing your navel in for Cat pose. Keep movements gentle and smooth, eyes soft and neck relaxed. Move slowly for 8–12 rounds, allowing your breath to guide the pace. This motion warms the spine, relieves back tension, and brings calm focus to your breath.

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Seated twist

Sit cross-legged on the floor or on a cushion to lift your hips. Lengthen through your spine as you inhale. As you exhale, twist gently to the right, placing your left hand on your right knee and your right fingertips behind you for light support. Keep your shoulders relaxed and your chin parallel to the ground. With every inhale, find more space in your torso; with each exhale, gently deepen the twist. Return to centre and repeat to the left. If sitting cross-legged is uncomfortable, extend one leg forward. Move slowly and with care, avoiding any sharp sensations. Twisting in this way massages internal organs, improves posture, and helps release built-up tension from the back and shoulders.

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Savasana

Lie flat on your back with arms relaxed by your sides, palms facing upward. Let your feet fall open naturally and soften your whole body into the mat. If your lower back feels tight, place a rolled towel or cushion under your knees. Close your eyes and bring your attention to the natural rhythm of your breath, slowing it gradually. With each exhale, feel your muscles release their grip. If thoughts wander, gently guide your focus back to breathing. Stay for at least five minutes. This posture teaches deep, conscious rest—your body’s reminder that calm is a skill you can practice.

Breath is the main character

The breath is the invisible thread that connects body and mind, the bridge between tension and release. Poses give your attention a shape, but the breath gives it direction—it’s what transforms movement into mindfulness. When you lengthen your exhale, you’re quietly telling your body that it’s safe. This simple cue signals the parasympathetic nervous system, easing the heart rate and softening the internal rush that anxiety creates.

A good rhythm for most people is a four-second inhale followed by a six-second exhale. Try this whenever you feel unsettled: at your desk before a meeting, on a train, or before sleep. No mat required—just steady attention. Over time, your body learns this as a language of calm. Each breath becomes a reminder that presence isn’t something to achieve; it’s something to return to, again and again.

Which style of yoga suits anxiety?

Restorative and Yin are ideal for deep unwinding. Gentle Hatha builds familiarity with alignment. Slow Vinyasa helps when you need movement to settle the mind. Even quicker flows can help if breath leads the pace. The best style is the one you’ll do consistently for 10–20 minutes most days.

Mantra to keep nearby

For someone new to yoga or mindfulness, repeating a mantra might feel awkward at first—like talking to yourself in a language you haven’t yet learned. That’s perfectly normal. The mind is used to rushing ahead, not pausing to listen. A simple phrase such as “I am here. I have what I need.” acts as a soft anchor for your attention, giving your thoughts something kind to rest on.

Start small: whisper it under your breath while sitting quietly or during Savasana at the end of practice. You don’t need to believe every word at first; the repetition itself is the practice. Over time, the words begin to feel familiar—less like a performance and more like a steady rhythm that slows your breathing and reminds your body it’s safe. Eventually, you can bring this mantra into daily life—before opening an email, walking into a meeting, or facing a stressful moment. It becomes a gentle way to return to the present, wherever you are.

Safety first

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