Best Yoga Poses for Stress Relief: Calm Your Mind + Body

Yoga for Stress Relief – Introduction

What are the best yoga poses for stress relief?

Stress is part of most people’s lives, and, try as we might, it’s almost impossible to avoid.

Common sources of stress include work, commuting, finances, thwarted ambitions, family, relationships, politics, and modern living in general.

However, stress is not all bad.

In fact, stress and our reaction to it can help keep us alive.

For example, faced with a dangerous situation, the so-called stress response gives us the energy we need to fight or run for our lives.

In less dramatic situations, stress gets you up early so you arrive at work on time, motivates you to reach sales targets, ensures you pay your bills on time, and meet numerous other deadlines.

Without stress, your life could lack direction and urgency.

However, prolonged exposure to high levels of stress can be problematic.

Long-term or chronic stress can have a negative effect on your mental and physical well-being.

Common stress-related problems include:

Mental effects

Anxiety
Depression
Irritability
Mood swings
Memory problems
Difficulty concentrating
Decreased motivation
Feelings of overwhelm
Reduced problem-solving ability
Increased emotional reactions

Physical effects

Headaches
Muscle tension or pain
Fatigue
Sleep disturbances
Digestive problems
High blood pressure
Weakened immune system
Weight gain or loss
Chest pain or palpitations
Skin conditions (e.g., acne, eczema)

While there are several things you can do to avoid stress and limit its impact; yoga is one of the most effective.

This article shares the ten best yoga poses for stress relief and inner calm.

10 Best Yoga Poses for Stress Relief

Yoga is the oldest formalized exercise system in the world.

It’s been practiced for centuries and has spread from its home in India to almost every corner of the Earth.

There are several different types of yoga, but they all combine stretching exercises called asanas or poses with controlled breathing.

Many yoga poses are good for alleviating stress, but here are ten of the best.

The following ten asanas are particularly relaxing and ideal for relieving the day’s tensions.

#1. Child’s Pose (Balasana)

Child’s Pose provides an oasis of calm amidst the storm of life.

It’s a grounding pose that not only stretches your back but also allows you to turn inward and take a breather.

Think of it as a mini-vacation for your mind and body.

It’s the perfect starting point for any yoga session.

How to do it:

Begin by sitting on your heels with your knees together.
Lean forward, extending your arms in front of you and lowering your chest towards the ground.
Rest your forehead on the floor and relax your entire body.
Breathe deeply, feeling the stretch along your spine.
Hold for 1-2 minutes, releasing tension with each breath.

Child’s Pose for lower back pain (Balasana)

#2. Corpse Pose (Savasana)

The Corpse Pose might sound morbid, but it’s actually a very rejuvenating yoga exercise.

It’s the ultimate relaxation pose, allowing you to release stress and truly be in the moment.

It’s not just lying down; it’s an art of conscious relaxation.

How to do it:

Lie flat on your back with your arms by your sides palms facing up.
Allow your feet to fall open naturally.
Close your eyes and take deep, calming breaths.
Focus on relaxing each part of your body, starting from your toes and working up to your head.
Feel how your body gently presses into the floor, feeling heavier breath by breath.
Stay in this pose for 5-10 minutes, soaking in the tranquility.

#3. Legs-Up-The-Wall Pose (Viparita Karani)

This pose is a game-changer for those with tired legs or lower back discomfort.

It’s a passive inversion that helps reverse the effects of gravity, giving your circulatory system a gentle boost.

It’s like giving your body a peaceful, rejuvenating massage.

Relax and enjoy the sensation of tension draining out of your legs.

How to do it:

Sit sideways against a wall.
Gently lie back and swing your legs up the wall.
Adjust your body so that your buttocks are touching the wall and your back is flat on the floor.
Place your arms by your sides, palms facing up.
Relax and breathe deeply for 5-10 minutes.

#4. Cat-Cow Stretch (Marjaryasana-Bitilasana)

The Cat-Cow Stretch is the dynamic duo your spine craves.

It’s a rhythmic pose that awakens every vertebra, promoting flexibility and vitality.

It’s like giving your spine a gentle morning stretch, preparing it for the day ahead.

Coordinated with your breath, cat-cow gently wrings tension out of your spine, leaving calm and relaxation in its place.

How to do it:

Start on all fours, with your wrists aligned under your shoulders and knees under your hips.
Inhale as you arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).
Exhale as you round your spine, tucking your chin and tailbone (Cat Pose).
Flow between these two poses for 1-2 minutes, following the rhythm of your breath.

#5. Seated Forward Bend (Paschimottanasana)

The Seated Forward Bend is more than a hamstring stretch; it provides a moment of calm and forces you to be mindful of how you’re feeling.

As you fold forward, you’re encouraged to let go of external distractions and focus inward.

It’s a pose of surrender and release.

How to do it:

Sit with your legs extended straight in front of you.
Inhale deeply and lengthen your spine.
Exhale as you hinge at the hips, reaching your hands towards your feet.
Keep your spine long and avoid rounding your back.
Hold for 1-2 minutes, breathing deeply and relaxing further into the pose with each exhale.

Seated forward bend (Paschimottanasana) for beginners

#6. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose is like a bridge to a more vibrant, peaceful you.

It’s an invigorating backbend that opens up the chest and shoulders, counteracting the effects of prolonged sitting.

Feel the energy surge as you lift and open.

How to do it:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms by your sides, palms facing down.
Press into your feet and lift your hips towards the ceiling.
Engage your glutes and thighs, keeping your knees aligned with your hips.
Hold for 30 seconds to 1 minute, then gently lower back down.

Bridge Pose for reversing back pain

#7. Cobra Pose (Bhujangasana)

Cobra Pose is your antidote to slouching.

It’s a gentle backbend that strengthens the spine while opening the chest and shoulders.

This pose relaxes and rejuvenates, alleviating any lingering heaviness.

How to do it:

Lie face down with your hands under your shoulders.
Press into your palms and lift your chest off the ground, extending your spine.
Keep your elbows slightly bent and shoulders away from your ears.
Hold for 15-30 seconds, feeling the stretch in your chest and abdomen.

Do these 3 things every morning – including the Cobra Pose

#8. Eagle Pose (Garudasana)

Eagle Pose requires good balance and focus.

Performing this pose will distract your mind from whatever sources of stress are currently bothering you.

It’s a full-body asana that challenges your stability while giving your limbs a deep stretch.

How to do it:

Stand tall with your feet together.
Bend your knees slightly and lift your right leg, crossing it over your left.
Hook your right foot behind your left calf.
Extend your arms in front of you and cross your right arm over the left, bending at the elbows.
Hold for 15-30 seconds, then switch sides.

Eagle Yoga Pose (Garudasana) steps and benefits

#9. Camel Pose (Ustrasana)

Camel Pose is a deep backbend that opens your chest and stretches the front of your body.

As you lean back, embrace the vulnerability and strength that comes with it.

It’s also an excellent antidote to prolonged sitting and all the stresses that it causes.

How to do it:

Kneel with your knees hip-width apart and your thighs perpendicular to the floor.
Place your hands on your lower back for support.
Arch your back and lean backward, reaching your hands towards your heels.
Lift your chest towards the ceiling, keeping your neck neutral.
Hold for 30 seconds, then slowly return to the starting position.

How to do Camel Pose (Ustrasana) – Backbend Asanas

#10. Tree Pose (Vrksasana)

The Tree Pose is a celebration of stability and growth.

It’s a balancing act that grounds you while allowing you to reach for the sky.

You’ll need to free your mind from distractions to perform this pose correctly, so stand tall, strong, and proud, just like a tree.

How to do it:

Stand with your feet together.
Shift your weight onto your left foot and lift your right foot, placing it on your left inner thigh or calf.
Bring your hands together in front of your chest or extend them overhead.
Focus on a point in front of you and breathe deeply.
Hold for 30 seconds to 1 minute, then switch sides.

Absolute beginners Tree Pose tutorial (Vrksasana)

Yoga poses for stress relief – Wrapping Up

While a bit of stress is no bad thing, too much can have a detrimental effect on your physical and mental health.

Eating healthily, getting enough sleep, exercising, better time management, and learning to prioritize can all help make stress less impactful, but we all have days when we feel overwhelmed.

Give your body and mind a break by performing any of our ten best yoga poses for stress relief.

Each one can help release mental and physical tension, leaving you relaxed, recharged, and ready to face the demands of the day.

You only need a few minutes, but the effects can be long-lasting.

Remember, yoga is a journey, not a destination. Embrace each pose, listen to your body, and enjoy the process.

Top 10 Yoga Poses for Stress Relief: Calm Your Mind + Body

Yoga for Stress Relief – Introduction