For most of us, stress is present on a daily basis. In some cases, it can be mild, in others it can be unbearable, so finding ways to relieve stress and stop it from creeping deeper into your life is imperative. One way to shake off the stress is to practice yoga.
Here are 7 stress-relieving yoga poses for reducing the daily pressure.
1. Standing forward bend
How to do the pose:
Reach tall and exhale forward, then bend knees enough to be able to place your palms on the floor, with head pressed against your legs. Be aware of your spine stretching in different directions as you pull your head down and in. For a deeper stretch, try to straighten the legs. Hold this pose for 6-8 breaths, then whilst inhaling, stretch arms outwards and raise them and your torso back to the standing position.
Benefits of this pose:
- Stretches hamstrings, thighs and hips
- Effective for stress relief, fatigue and mild depression.
2. Cat-Cow Pose
How to do the pose:
Cat – Start on all fours, then while exhaling, round your back toward the ceiling and bring your navel up towards your spine. Bring back to the neutral position, of spine and head aligned.
Cow – Inhale and tilt your pelvis back so that your tailbone sticks up. Keep your abdominal muscles hugging your spine by drawing your navel in.
Benefits of this pose:
- Soothes and stretches the lower back
- Massages spine and relieves stress.
3. Easy Pose
How to do the pose:
Sit up straight, then extend your legs in front of your body, then with knees wide, place each foot beneath the opposite knee and cross your legs in toward your torso. With palms down, place hands onto your knees. Align head, neck, and spine together and sit with your weight balanced. Lengthen spine, but soften your neck and gently relax your feet and thighs. Stay in this position for about a minute, then gently release and change the cross of your legs.
Benefits of this pose:
- Opens hips, lengthens spine and promotes serenity
- Relieves physical and mental exhaustion
- Eliminates anxiety.
4. Head to knee forward bend
How to do the pose:
Sit straight with legs extended, bend left leg and bring the sole of your foot to the upper inside right thigh. Your left knee should rest on the floor. Put both palms on either side of right leg and inhale. Turn towards the extended leg and exhale while folding forward. Hold for 5-6 breaths and repeat the pose on the other side.
Benefits of this pose:
- Relieves mild depression and anxiety
- Calms the brain and helps with headaches and fatigue, even insomnia.
5. Bridge pose
How to do the pose:
Lie flat on back and bend both knees, place feet flat on the floor at hip width apart. Slide arms alongside the body with palms facing down. Inhale and lift the hips up, rolling spine off the floor. Squeeze knees lightly together to keep the knees hip width apart. Press down into the arms and shoulders to open the chest upwards. Engage legs and buttocks to lift the hips higher. Breathe and hold for 4-8 breaths.
Benefits of this pose:
- Reduces anxiety, fatigue, backaches and insomnia
- Provides gentle stretching of the legs and back.
6. Corpse pose
How to do the pose:
Lie flat on back with legs close together but without touching, arms at sides with palms facing up. Let eyes and face soften and close eyes, while breathing deeply. Starting at the top of your head, bring your attention to each part of your body until you reach your toes. Hold this position for 4-5 minutes.
Benefits of this pose:
- Full body relaxation by putting body at ease
- Slows breathing, lowers blood pressure and quietens the nervous system.
7. Childs pose
How to do the pose:
Kneel on a yoga mat with legs together and slowly sit back onto heels. Extend torso up and bend forward from the hips so your chest rests on your thighs and your forehead rests on the ground in front of you. Let shoulders curl around and rest hands next to your feet with your palms up. Hold this position for 5 – 6 breaths.
Benefits of this pose:
- Quietens the nervous system and lymphatic system
- The resting posture eases stress and soothes the mind.
Mind and body connection and the benefits of yoga
Yoga is known to have a calming effect on the body and many of these poses have a stress relieving effect. The balance and strength of the body combined with the focus of calming and clearing the mind reflects in mind and body unity, so it’s not surprising that many people turn to this alternative therapy for healing.
For more information on our holistic programs at Fountainhead Retreat, or to speak to someone about stress, depression or anxiety, please contact us or call 1300 573 095.
Sweaty palms, heart racing, millions of thoughts speeding through your head? All these and more are signs of stress and anxiety. Stress can wreak havoc on your well-being—physically, mentally, and emotionally.
We all struggle with stress, especially with the ills we face in modern living. Many people deal with stress by exercising or other less beneficial methods while others try to ignore their feelings, allowing them to build up and affect their health.
Stress is a common result of being in an unfamiliar or unwelcoming situation. It causes one to feel unwell and makes insignificant problems seem larger than they are. For instance, some people stress about their financial situation, while others might stress about a rocky relationship with a friend or partner. We all have unique fears and anxieties and different ways of dealing with stressful situations and challenges.
Although we cannot permanently eradicate stress, the good news is that we can reduce its unpleasant side effects by exercising and practising yoga is one of the best methods. By learning how to relax your body and mind, breathing more effectively, and practicing a series of asanas, yoga will help reduce the symptoms of stress.
15 Relaxation Yoga Poses for Stress Relief 
We all face stress in our day-to-day life. Each one of us has a different reason to feel stressed and a unique way to deal with it. While some of us prefer to sweat it out with exercise, others might prefer a comparatively relaxing approach to yoga.
For those who prefer yoga to battle off their stress and enjoy other health benefits that it has to offer we are suggesting 15 yoga poses to make your journey smooth.
Also Read: Top 10 Mental Health Benefits of Yoga
Yoga is a great practice for everyone as it has an abundance of health benefits and it comes with zero side effects. If you are wondering how yoga poses to alleviate stress, here is your answer…
Yoga Poses Reduce Stress by:
- Calming the mind
- Relaxing the body
- Building self-awareness
- Enabling you to be in the present moment
- Stretching your muscles and releasing tension
- Taking you away from the stressful situation
- Bringing attention to the breath
- Releasing emotional energy
With all these awesome benefits to offer yoga definitely is a great way to approach stress in life. So, let us see which yoga poses work best for stress reduction.
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Related: Yoga For Kids! Calming Yoga Poses For Kids Their Benefits
15 Relaxing Yoga Poses to Relieve Stress:
Here is the List of Yoga Asanas for Stress Management:
Yoga Pose #1 Marjaryasana: Cat Pose
This yoga pose is easy to learn and practice. Along with making you look like a cat it a great yoga pose to relieve stress.
Instructions:
Get on your fours. Now as you exhale, draw your belly to your spine and raise your back towards the ceiling. Slowly release the crown of your head toward the floor.
Why is it a Great Yoga Pose for Stress Relief?
- This yoga pose soothes and stretches our lower back
- It relieves stress
- Your body especially your muscles cool down by this pose
Required time for this Relaxing Yoga Pose: 30 seconds in this position will relax your body.
Video Guide of This Yoga Pose to Reduce Stress:
Also Read: 10 Best Yoga Apps Download Them Now To Lead a Healthy Life
Yoga Pose #2 Bitilasana: Cow Pose
Generally, cat and cow pose is performed simultaneously. Just like cat pose, it is an easy yoga pose to reduce stress.
Instructions:
Be on all your fours and inhale to curve your belly downwards (towards the floor). Now stretch your chin and chest by looking upward.
Why is it a Great Yoga Pose for Stress Relief?
- It is a warming yoga pose for your spine
- This yoga pose reduces stress and helps your mind stay calm
- It also helps in creating an emotional balance by massaging organs
Required time for this Relaxing Yoga Pose: 30 seconds into this pose can be very beneficial to reduce stress.
Video Guide of This Yoga Pose to Reduce Stress:
Yoga Pose #3 Balasana: Child’s Pose
It is one of the easy poses that can be practiced even by beginners.
Instructions:
Kneel on your yoga mat with your legs together. Sit back on your heels. Bend forward towards the ground with your chest touching your thighs and forehead touching the ground. Let your hands rest on the side.
Why is it a Great Yoga Pose for Stress Relief?
- It is a resting posture that quiets the brain and reduces stress
- It also benefits our lymphatic and nervous system
- It releases our anxiety along with stress
Required time for this Relaxing Yoga Pose: 1 minute is enough to relieve stress from the body.
Video Guide of This Yoga Pose to Reduce Stress:
Also Read: 15 Best Yoga Poses For Better Sleep In Bedtime
Yoga Pose #4 Bhujangasana: Cobra Pose
It is a highly effective yoga pose for stress reduction. Along with it has many physical health benefits to offer like bringing relief in asthma.
Instructions:
Lie down on your stomach. Place your hands near your shoulder. Now, slowly inhale and lift your chest from the floor with your hands placed in the same position.
Why is it a Great Yoga Pose for Stress Relief?
- This yoga pose provides with immediate relaxation
- It eases our breathing process by opening up our chest
- Pain in muscles is also reduced by this yoga pose
Required time for this Relaxing Yoga Pose: 30 seconds are good enough to relax yourself.
Video Guide of This Yoga Pose to Reduce Stress:
Yoga Pose #5 Uttanasana: Standing forward bend
This yoga pose has many mental and physical health benefits to offer.
Instructions:
Slowly exhale and bend your body forward and try to try to touch your finger on the floor. Press your head against your legs. Hold for 4-8 breaths and come back to the normal standing position.
Why is it a Great Yoga Pose for Stress Relief?
- This yoga pose releases muscle tension from our hamstrings, hips, and thighs.
- It is also believed to relieve stress, mild depression symptoms, and fatigue.
- This pose also cools down our nervous system.
Required time for this Relaxing Yoga Pose: 1 minute of this relaxing yoga pose can release your mental stress.
Video Guide of This Yoga Pose to Reduce Stress:
Yoga Pose #6 Ananda Balasana: Happy Baby Pose
Instructions:
Lie down on your back. Now bend your knees towards your belly and stretch your hands to hold your feet. Now open your knees wide and stay in this position.
Why is it a Great Yoga Pose for Stress Relief?
- This pose enhances our mood and improves our sleep
- It will help your mind and body be calmer (just like a baby’s)
- This yoga pose reduces stress and fatigue as well.
Required time for this Relaxing Yoga Pose: Try to be in this pose for at least 60 seconds.
Video Guide of This Yoga Pose to Reduce Stress:
Yoga Pose #7 Uttana Shishosana: Extended Puppy Pose
This yoga pose is a combination of two poses (downward facing dog and child pose). So, the impact of this pose also gets doubled.
Instructions:
Come onto all fours. Exhale and move your buttocks halfway back towards your heels. Bring your forehead to the floor and breathe. Relax your body after some time.
Why is it a Great Yoga Pose for Stress Relief?
- This pose reduces mental stress by calming your mind
- It stretches your body and muscles
- It boosts up your mood and calm your mind
Required time for this Relaxing Yoga Pose: 30-60 seconds will let the happy hormones release.
Video Guide of This Yoga Pose to Reduce Stress:
Yoga Pose #8 Paschimottanasana: Seated Forward Bend
It is an amazing yoga pose to reduce stress and improve our physical health.
Instructions:
Begin seated with legs extended. Now bend forward with an attempt to touch your feet from your hands. Hold this position till you can and then slowly relax.
Why is it a Great Yoga Pose for Stress Relief?
- This pose stretches our muscles and reduces tension
- It provides relief in menopause, kidneys, liver, and ovaries.
- This yoga poses helps our mind to be relaxed.
Required time for this Relaxing Yoga Pose: 5-10 seconds is a good enough time to stay in this pose.
Video Guide of This Yoga Pose to Reduce Stress:
Yoga Pose #9 Viparita Karani: Leg up the wall pose
It is one of the happy for stress relief as it quickly cools your mind and body.
Instructions:
Lie of the floor near a wall, Inhale… exhale… swing your legs up onto the wall. Keep your spine straight, and bend your knees a little so your kneecaps won’t knock.
Why is it a Great Yoga Pose for Stress Relief?
- This pose boosts blood circulation.
- It improves our sleep and regulates our mood effectively.
- This yoga pose helps in stress reduction.
Required time for this Relaxing Yoga Pose: Holding this pose for 60 seconds can help you calm down
instantly.
Video Guide of This Yoga Pose to Reduce Stress:
Yoga Pose #10 Bridge pose: Setu Bandha Sarvangasana
It is a wonderful yoga pose to relieve stress and anxiety. But, that’s not it! There are various mental health benefits that it has to offer.
Instructions:
Lie down on your back, with your feet placed flat on the ground, and arms alongside. Inhale and lift your hips and chest from the ground (forming a bridge between your head and feet).
Why is it a Great Yoga Pose for Stress Relief?
- This yoga pose has a therapeutic impact on the high level of blood pressure.
- It works as a gentle stretching for the back and legs.
- This pose helps in the reduction of anxiety, stress, fatigue, insomnia, headaches, and backaches.
Required time for this Relaxing Yoga Pose: 30-60 seconds are good to start with.
Video Guide of This Yoga Pose to Reduce Stress:
Yoga Pose #11 Garudasana: Eagle Pose
If you need unwavering concentration, endurance, and stress reduction this yoga pose is best for you.
Instructions:
Stand in Tadasana. Bend your knees slightly; lift your left foot up and, cross your left thigh over the right. Then hook the top of the foot behind your lower right calf. Fir hand to press the right hand to the right and the left hand to the left, such that the palms are now facing each other.
Why is it a Great Yoga Pose for Stress Relief?
- This pose improves your concentration.
- It strengthens and stretches our body muscles.
- This yoga pose reduces stress and fatigue.
Required time for this Relaxing Yoga Pose: 30-60 seconds of holding this yoga pose are beneficial.
Video Guide of This Yoga Pose to Reduce Stress:
Yoga Pose #12 Halasana: Plow Pose
Although a comparatively difficult pose for beginners this yoga pose does reduce stress and stimulates various glands.
Instructions:
Lie down on your back. Now, inhale and slowly lift your legs and hips up towards the ceiling.
Slowly lower your toes to the floor (your legs being over the upper body). Hold this position for as long as you can and release it back to normal.
Why is it a Great Yoga Pose for Stress Relief?
- This pose reduces stress and fatigue
- It is therapeutic for body aches and insomnia
- Along with stretching muscles, it also stimulates the thyroid gland
Required time for this Relaxing Yoga Pose: Initially 5-10 seconds will help you experience this pose.
Video Guide of This Yoga Pose to Reduce Stress:
Yoga Pose #13 Savasana: Corpse Pose
It is one of the most calming poses for managing stress.
Instructions:
Lie down calmly on you back. Make sure your legs don’t touch each other and your palms are facing upwards. With your eyes closed and face relaxed, start breathing deeply. As you breathe slowly bring your attention to each part of your body. Start from the top of the head and progress slowly to your feet.
Why is it a Great Yoga Pose for Stress Relief?
- This pose puts our body to ease and offers complete relaxation
- It triggers a state of deep rests that calms our nervous system and lowers blood pressure.
- Your mind and body cool down with this yoga pose.
Required time for this Relaxing Yoga Pose: 3-5 minutes of this stress-relieving yoga pose can help you attain relaxation.
Video Guide of This Yoga Pose to Reduce Stress:
Yoga Pose #14 Ustrasana: Camel pose
This yoga pose works effectively well for stress reduction and emotional balance.
Instructions:
Kneel on the floor with your hands resting on the back of your pelvis (fingers pointing towards the floor. Now, lean back and place your hands on your ankle, with your face towards the ceiling. For beginners holding the pelvis area and leaning back a little will also do the needful.
Why is it a Great Yoga Pose for Stress Relief?
- This pose helps in chakra healing and releases energy.
- It is a powerful yoga pose for stress relief.
- It helps us to regulate our emotions effectively.
Required time for this Relaxing Yoga Pose: Even 30 seconds in this pose will help you release stress.
Video Guide of This Yoga Pose to Reduce Stress:
Yoga Pose #15 Sukhasanan: Easy Sitting Pose
This yoga pose will help you achieve inner peace and happiness.
Instructions:
Sit down with your legs extended in front of you. Now, bend your knees in a cross position, so that your left foot is under your right knee and your right foot is under your left knee. Keep your palms on your knee (not facing upward).
Why is it a Great Yoga Pose for Stress Relief?
- This pose reduces mental and physical exhaustion.
- It promotes inner calm.
- This yoga pose eliminates stress and anxiety (effectively).
Required time for this Relaxing Yoga Pose: Stay in this position for 60 seconds and then switch your legs.
Video Guide of This Yoga Pose to Reduce Stress:
Time for you to try these yoga poses to reduce stress. Do share with us which yoga pose did you try for yourself.
Also, if you know someone who’s battling with day-to-day stress, help them by sharing this write-up. After all, we rise by lifting others!
Now, you are all set to combat stress in your life and lead a happy life.
To add in your stress-busting gears we have a small gift to share with you…
A book on Stress Management
PS: Next time when stress overwhelms kick it out by a great yoga pose!
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About The Author
Anjali Singh is a content curator in the field of Mental Health. She is currently pursuing her Ph.D. in Psychology. Her aim is to light up the world with positive vibes through her words, her idea of life is ‘Grow through what you go through’. Apart from this, she is a big-time pet lover.
