Best 5 Yoga Poses for Stress Relief

Best 5 Yoga Poses for Stress Relief

Stress is a natural part of life, but when it becomes chronic, it can wreak havoc on our physical and mental health. Yoga can be a powerful tool to combat stress, offering a mind-body approach that combines physical postures, breathwork, and meditation to promote relaxation and inner peace.

Here are some of the best yoga poses for stress relief, along with simple instructions on how to do them and explanations of how they benefit your body and mind:

  1. Child's Pose (Balasana)

This gentle pose is a great way to calm the nervous system and bring the mind inward. It also stretches the lower back, hips, and ankles.


  • How to do it: Start on your hands and knees with your big toes touching. Sit back on your heels and rest your torso on your thighs. Fold your forehead to the mat or a block, and extend your arms out in front of you or alongside your body. Breathe slowly and deeply. Stay here for 1-5 minutes.

Benefits: Child's Pose calms the mind, reduces anxiety, and gently stretches the spine and hips. It's also a great resting pose to take between other stress-relieving postures.

  1. Cat-Cow Pose (Marjaryasana-Bitilasana)

This dynamic pose warms up the spine, improves blood circulation, and helps release tension in the neck and shoulders.


  • How to do it: Start on your hands and knees with your wrists under your shoulders and knees hip-width apart. As you inhale, arch your back, drop your belly, and look up (cow pose). As you exhale, round your spine, tuck your chin, and draw your navel towards your spine (cat pose). Repeat 5-10 times, focusing on your breath.

Benefits: Cat-Cow Pose massages the spine, improves flexibility, and releases tension in the neck and shoulders—common areas where we hold stress.

  1. Downward-Facing Dog (Adho Mukha Svanasana)

This foundational pose strengthens the entire body, improves circulation, and calms the mind.

Adho Mukha Svanasana

  • How to do it: Start on your hands and knees. Push your hips back and straighten your legs, forming an inverted V shape with your body. Keep your heels flat or slightly lifted, and your head in line with your spine. Breathe deeply and stay for 5-10 breaths.

Benefits: Downward-Facing Dog energizes the body, improves circulation, and calms the mind. It also stretches the hamstrings, calves, and spine.

  1. Standing Forward Fold (Uttanasana)

This grounding pose releases tension in the back and hamstrings, while also calming the nervous system.


  • How to do it: Stand with your feet hip-width apart. Hinge at your hips and fold forward, reaching for your toes or shins. Keep your knees slightly bent if needed. Let your head hang heavy and breathe deeply. Stay for 5-10 breaths.

Benefits: Standing Forward Fold releases tension in the back, hamstrings, and neck—areas where we tend to hold stress. It also calms the mind and promotes feelings of peace and introspective.

  1. Legs-Up-the-Wall Pose (Viparita Karani)

This restorative pose promotes relaxation, reduces fatigue, and improves circulation.

Viparita Karani

  • How to do it: Lie on your back with your legs extended up a wall. Your hips can be close to the wall or a few inches away. Close your eyes and breathe deeply. Stay for 5-15 minutes.

Benefits: Legs-Up-the-Wall Pose drains fluid from the legs, reduces fatigue, and calms the nervous system. It’s a great pose to do before bed to promote better sleep.

Conclusion: Unwind and Unplug with Yoga

These five yoga poses are just the tip of the iceberg when it comes to stress-busting postures. With a little practice and exploration, you can discover a whole repertoire of movements that help you melt away tension, find inner peace, and leave your worries on the mat.

So, next time stress starts to creep in, remember: your yoga mat is waiting. Roll it out, take a few deep breaths, and move your body with intention. You might be surprised by how quickly you can reconnect with your inner calm and emerge feeling refreshed, revitalized, and ready to face whatever life throws your way.

Namaste to a less stressful you!

Additional Tips for Stress-Relieving Yoga:

  • Focus on your breath: Deep, slow breaths help to activate the relaxation response in the body.
  • Listen to your body: Don't push yourself into any pose that causes pain. Come out of the pose if you feel any discomfort.
  • Modify the poses as needed: Use props like blocks, bolsters, or straps to make the poses more accessible.
  • Create a relaxing atmosphere: Practice in a quiet space
Back to blog