Ground Your Mind. Calm Your Nervous System.
Anxiety is not weakness — it is a physiological response that your nervous system has learned. And what your nervous system has learned, it can also unlearn. Yoga works directly on the nervous system through breath control, deliberate movement, and mindful awareness — creating measurable changes in brain chemistry and the body's threat-response pathways. Our trauma-informed, live online classes provide a safe, structured environment where you can learn powerful tools to manage anxiety both on and off the mat.
Chronic activation of the sympathetic nervous system ('fight or flight') without adequate recovery time, leaving the body in a persistent state of physiological alarm
Traumatic or stressful life experiences that have conditioned the amygdala to perceive everyday situations as threats
Nutritional deficiencies — particularly magnesium, B vitamins, and omega-3s — that impair neurotransmitter production and regulation
Hormonal imbalances including thyroid dysfunction, PMDD, perimenopause, and high cortisol that directly amplify anxiety symptoms
Digital overstimulation and doomscrolling that keep the nervous system in a state of vigilance and dysregulation
Social isolation and lack of meaningful connection, which is a primary risk factor for anxiety disorders
Sleep deprivation that destabilises emotional regulation and increases sensitivity to perceived threats
Yoga addresses anxiety by strengthening weak muscles, releasing tight fascia, improving posture alignment, and calming the nervous system. Unlike painkillers that mask symptoms, yoga treats the root cause through guided movement and breathwork — under the watchful eye of a live instructor who corrects your form in real time.
These poses are selected by our instructors specifically for anxiety relief. Each one targets the muscles and joints that contribute to your discomfort.
Vishama Vritti Pranayama
The single most powerful immediate anxiety intervention in yoga. The extended exhale directly activates the vagus nerve, triggering the parasympathetic response and slowing heart rate within 60–90 seconds.
Sit comfortably with your spine tall and eyes closed.
Inhale through your nose for a count of 4.
Exhale through your nose for a count of 8 — making the exhale twice as long as the inhale.
Practise this rhythm for 3–5 minutes. If the ratio feels difficult, start with 3:6.
Notice the shift in your body: your shoulders will lower, your jaw will soften, and your mind will begin to quiet.
Uttanasana
Inversions have an immediate grounding and calming effect on the nervous system. Blood flows toward the brain, sensory input decreases, and the physical act of folding inward mirrors and encourages emotional settling.
Stand with feet hip-width apart. Bend your knees generously.
Exhale and fold forward from your hips, letting your torso hang heavy.
Hold opposite elbows above your head and let everything be heavy — arms, head, neck.
Focus entirely on your breathing. Let thoughts come and go without following them.
Stay for 10 slow breaths. Rise very slowly to avoid dizziness.
Balasana
Recreates the physical sensation of safety and containment. The forward fold reduces sensory input, and the gentle abdominal compression stimulates the vagus nerve — the primary pathway for the calm response.
Kneel on the mat, sit back on your heels, and spread your knees wide.
Extend your arms forward or rest them alongside your body — whichever feels more calming to you.
Allow your forehead to rest on the mat and close your eyes.
Breathe into your back body. Feel the expansion of each inhale in your ribs.
Stay here for as long as you need — 2 minutes, 5 minutes, 10 minutes. There is no rush.
Simhasana Pranayama
A powerful release for accumulated tension and suppressed emotions. The forceful exhale releases facial, jaw, and throat tension — common sites where anxiety is physically stored in the body.
Sit comfortably with your hands on your knees.
Take a full inhale through your nose.
Open your mouth wide, stick your tongue out, and exhale forcefully with a 'ha' sound.
Let your eyes open wide and gaze toward the space between your eyebrows.
Repeat 3–5 times. Many people find this surprisingly releasing, even cathartic.
Supta Baddha Konasana
A deeply restorative pose that opens the hips (where anxiety and emotional tension are commonly stored) while the reclined position signals safety to the nervous system. Excellent for pre-sleep anxiety.
Lie on your back and bring the soles of your feet together, allowing your knees to fall open to the sides.
Place one hand on your heart and one hand on your belly.
Close your eyes and breathe naturally. Feel the rise and fall of your chest and belly under your hands.
If there is any groin discomfort, place folded blankets under each knee for support.
Rest here for 5–10 minutes, focusing solely on the sensation of breath in the body.
Viparita Karani
A proven, gentle inversion for anxiety. The position reverses blood flow, lowers blood pressure, quiets mental chatter, and creates a profound sense of safety and calm. Many students report this being the most effective anxiety pose they learn.
Sit sideways next to a wall, then swing your legs up as you lie back.
Scoot your hips as close to the wall as comfortable. Let your legs rest completely against the wall.
Arms open wide at your sides, palms facing up. Close your eyes.
Focus on letting gravity hold you. You don't need to do anything. You are safe.
Stay for 5–15 minutes. Come out slowly by bending your knees and rolling to one side.
Important: These poses should be learned under guidance. Doing them incorrectly can worsen your anxiety. Our live instructors watch your form through your camera and correct you in real time — preventing injury and maximizing relief.
Reduces anxiety symptoms through measurable changes in GABA (the brain's calming neurotransmitter), which yoga increases significantly more than walking
Lowers the physical symptoms of anxiety — racing heart, shallow breathing, muscle tension — through direct nervous system regulation
Teaches breathing techniques that can interrupt a panic response or anxious spiral within 60–90 seconds
Builds the ability to observe anxious thoughts without being swept away by them — one of the core skills of cognitive behavioural therapy, cultivated naturally through yoga
Improves sleep, which is critical for anxiety management since poor sleep amplifies the amygdala's reactivity to perceived threats
Creates a reliable, portable toolkit of techniques that work anywhere — before a difficult conversation, during a panic attack, or when lying awake at 3 AM
Reduces the physiological consequences of chronic anxiety: high cortisol, adrenal fatigue, and immune suppression
Builds community and human connection, which is one of the strongest protective factors against anxiety disorders
Here's what a typical class looks like when you join our live sessions for anxiety.
Begin lying down or sitting in a comfortable position. Start with the 4:8 extended exhale breathing for 5 minutes before any movement. This is not optional for anxiety — the breath is the most powerful tool in the practice.
Gentle Cat-Cow to mobilise the spine, flowing into Child's Pose and then Reclined Butterfly. All movement is slow, unhurried, and breath-led. There is no goal to achieve — only awareness to cultivate.
Mountain Pose with a body scan, followed by a slow Standing Forward Fold. Standing poses connect you to the earth and your physical body — an effective anchor away from anxious thoughts in the mind.
Legs Up the Wall for 10 minutes, followed by Yoga Nidra or a guided body scan in Savasana. This is the most important part of an anxiety-focused practice — the nervous system needs time in stillness to rewire.
Join a live class tomorrow morning. Your instructor will guide you through every pose with personal corrections to keep you safe and pain-free.
₹1,500/month · Cancel anytime · Both morning & evening slots