Top 5 Yoga Poses For Stress Relief

Yoga is often praised for its ability to help us de-stress. Science tells us that yoga can truly ease the mind, improve mental health, and bring a sense of relaxation. It's like a mental and physical retreat that tells your body to chill out. This practice helps manage stress by making changes in your body like lowering blood pressure and heart rate. 

Yoga also makes you more resilient and better at facing challenges and stress when they sneak up on you. The amazing thing is that you can use yoga when you're in the middle of a stress storm too. Amber Wallin, a yoga expert, says it's like having a secret weapon against stress. 

So which yoga poses can help you beat stress? Try these 5 poses that can take you away from stress and help you discover your inner calm.

Symptoms Of Stress

Do you ever get sweaty palms, a racing heart, and a mind racing with thoughts? That's a sign of stress and anxiety. Stress can have a big impact on both your body and mind.

In today's fast-paced life, we all have our share of stress. Some people deal with it by going to the gym or using other methods even if they're not the healthiest choices. Others might try to ignore their feelings which isn't great for their well-being.

Stress often comes in when we're in unfamiliar or uncomfortable situations. This makes small problems seem like giant obstacles. For instance, some people stress about money while others stress about complicated relationships. We all have our own fears and ways of handling life's challenges.

The good news is that while we can't eliminate stress completely, we can lessen its harmful effects. The first step is recognizing when we're feeling stressed.

  Here are some physical signs of stress:

  • Muscles feeling tight and tense

  • Low energy levels

  • Dry mouth

  • Headaches

  • Getting frequent colds

  • Chest pain

  • Shaking

  • Decreased sexual desire

  • Grinding your teeth or tightening your jaw

  • Bad stomach which can lead to diarrhea, nausea, or constipation

 Here are some mental signs of stress:

  • Feeling down or depressed

  • Irritability and mood swings

  • Anxiety

  • Racing thoughts

  • Difficulty concentrating

  • Constant worrying

  • Forgetfulness

  • Loneliness

5 Yoga Poses To Ease Stress:

Yoga poses come in various types and each has its own advantages. Some can make your posture better, relieve headaches, and improve your sleep. They can even be good for your nerves and help with fluid movement in the body. Whether you're just starting out or have been practicing for a while, you can find a yoga pose that suits you.

1. Easy Pose (Sukhasana) with optional Forward Fold

Sukhasana yoga pose is suitable for both beginners and intermediate practitioners. It's a therapeutic pose that can help calm your mind, reduce stress, and alleviate anxiety. Doing a forward bend in yoga can improve your exhalation which in turn helps you relax.

Sukhasana stretches the lower parts of your body, like your knees, ankles, hips, groin, and outer thighs. It also gradually strengthens your back muscles and improves your posture.

Steps To Do:

1. Sit cross-legged on your mat with your right foot in front.

2. After a few minutes gently bend forward as far as it feels comfortable, extending your arms in front of you. Avoid pushing too hard.

3. Hold the forward bend for five breaths then slowly straighten up.

4. Switch your legs and repeat the same steps.

This pose is a great way to find a sense of calm and relaxation.

2. Standing Forward Fold Pose (Uttanasana)

Uttanasana is a yoga pose that can bring a sense of calm and balance to your mind. It's often used as a transition between other poses. 

This pose stretches your hamstrings, calves, hips, and back. It's great for reducing stress and tiredness, stimulating your liver and kidneys, and relieving headaches and insomnia.

Steps To Do:

1. Start in a neutral standing position like Tadasana.

2. Bend your knees slightly then lean forward at your hips, extending your hands in front of your feet. If your hamstrings are tight then bend your knees more. If your hamstrings are flexible then keep your legs straight.

3. Hold your elbows with opposite hands and relax your jaw, neck, and mind.

4. Stay in this pose for five breaths then slowly return to Tadasana.

Remember to take your time when coming out of the pose and especially if you have low blood pressure. This pose can help you feel more relaxed and at ease.

3. Child’s Pose (Balasana)

Child's Pose is a wonderful way to calm a busy mind and soothe the adrenal glands. When we're under too much stress, it can strain our adrenal glands. Adrenal glands are small organs located on top of each kidney. They produce important hormones, including cortisol, adrenaline, and aldosterone. These help to regulate stress responses, blood pressure, metabolism, and other body functions.

This pose is known as Balasana. It lets you tap into your inner child and hence the name is Child's Pose.

Balasana stretches your back, hips, thighs, and ankles. It's fantastic for reducing stress and rejuvenating your nervous and lymphatic systems.

Here's how to do Child's Pose:

1. Beggin on your hands and knees then sit back over your heels with your hands stretched out in front of you.

2. Gently fold forward until your forehead rests on the mat.

3. Let your big toes touch and you can keep your knees together or apart depending on your hip flexibility.

4. Your arms rest alongside your body but you can also stack your hands and rest your head on your forearms or extend your arms in front of you.

5. Stay in this pose for at least ten breaths.


- If your backside doesn't reach your heels comfortably then place a cushion in between.

- With each exhale try to release as much air as possible.

Child's Pose is a soothing way to find peace and relaxation.

4. Eagle Pose (Garudasana)

Eagle Pose or Garudasana may seem a bit tricky but it's fantastic for reducing tension, improving balance, and relieving stress.

This pose gives your whole body a good stretch. As it works on your thighs, hips, calves, ankles, shoulders, and upper back. It also gives your immune system a little boost and helps with balance.

Here's how to do it:

1. Stand up straight with your arms by your sides.

2. Slightly bend your knees, stand on one foot, and cross the other thigh over it.

3. Hook the top foot behind your calf.

4. Extend your arms in front and wrap one under the other.

5. Bend your elbows to create a 90-degree angle with your forearms and press your palms together.

6. Keep your chest and hips facing forward and focus on your thumbs for balance.

7. Aim to hold the pose for about a minute. After that gently release your arms and legs. Repeat on the other side.

Tip: If you find it hard to balance then you can touch one big toe to the floor for support. With practice you'll improve your balance.

5. Bridge Pose (Setu Bandha Sarvangasana)

The Bridge Pose or Setu Bandha Sarvangasana is a gentle yoga pose where your heart is higher than your head. It's excellent for calming your brain and central nervous system, promoting relaxation, and reducing stress, anxiety, and mild depression.

This pose stretches your chest, neck, spine, hips, and back. It also strengthens your back, hamstrings, improves digestion and blood circulation. Also it can help lower high blood pressure and relieve backaches, fatigue, insomnia, and headaches. It even stimulates the lungs, thyroid, and abdominal organs.

Here's how to do it:

1. Lie on your back, bend your knees, and place your feet hip-width apart. Keep your arms at your sides with your palms facing down.

2. Press your feet into the floor, inhale deeply, and lift your hips while keeping your knees hip-width apart.

3. Use your arms and shoulders to lift your chest and engage your legs and glutes to raise your hips higher.

4. Hold the pose for five breaths then exhale and slowly lower your spine back to the floor.

Tip: If you need extra support you can place a yoga block under your back. This pose is great for relaxation and reducing stress.


Stress isn't always bad; it can motivate us to take action when necessary. However constant stress combined with not being active can hurt both our body and mind.

Yoga is a great way to both repair the negative effects of stress and prevent future stress. It teaches us how to handle challenges effectively, promoting a healthier and more balanced life.

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