Tuning Inward: How 3 Poses Enhance Your Body Awareness and Reduce Anxiety

Anxiety can make us feel disconnected from our bodies, lost in a storm of racing thoughts. Yoga is a powerful practice of interoception—the skill of sensing and understanding your body’s internal signals. By enhancing this skill with these three poses, you can ground yourself in physical sensations and reduce the power of anxious thoughts.
Balasana (Child’s Pose) is a primary lesson in interoception. In this quiet pose, you can clearly feel the sensation of your breath expanding your back, the pressure of your forehead on the mat, and the stretch in your hips. By focusing on these tangible feelings, you are training your brain to anchor itself in the body, not in worry.
Viparita Karani (Legs-Up-the-Wall) offers a unique set of internal sensations to observe. As you rest, tune into the subtle tingling or feeling of lightness in your legs and feet. Notice the solid support of the floor beneath your back and the gentle rise and fall of your belly. This practice of mindful observation strengthens your mind-body connection.
Paschimottanasana (Seated Forward Bend) sharpens your interoceptive skills by asking you to listen closely to your body’s limits. You must pay attention to the difference between a healthy stretch and a painful strain. This act of listening and responding with care builds a trusting, compassionate relationship with your body, which is a powerful antidote to anxiety.