A Beginner’s Blueprint for Calm: Your First 3 Yoga Poses for Anxiety

Stepping into the world of yoga can feel intimidating, but you don’t need to be flexible or experienced to reap its benefits. This simple blueprint, featuring three accessible poses, is designed for absolute beginners seeking a natural way to manage anxiety and find a sense of calm.
Your first step is Balasana (Child’s Pose). This is one of the most welcoming and intuitive poses in yoga. There’s no wrong way to do it; simply kneel and fold forward. It’s a safe space to begin, allowing you to focus purely on the sensation of your breath and the feeling of letting go without worrying about perfect form.
Your second step is Viparita Karani (Legs-Up-the-Wall). This pose is wonderfully accessible for every body type and flexibility level. You don’t need to hold yourself up; the wall provides all the support. It’s a perfect introduction to the restorative side of yoga, showing you how profound relaxation can be achieved with minimal effort.
Your third step is a gentle Paschimottanasana (Seated Forward Bend). Don’t worry about touching your toes. Simply sit with legs extended and gently lean forward, bending your knees as much as you need to. The goal is not the depth of the stretch, but the sensation of release in your back and the calming effect of linking your breath to a simple, focused movement.