Yoga Poses For Stress Relief

Get Instant Stress Relief With These Yoga Poses

Stress is one of the most common causes of severe health conditions, including high blood pressure, heart disease, asthma, and other breathing difficulties. 

Unfortunately, stress has become the norm for many of us, and it’s not always easy to deal with. It can be mild and often goes unnoticed, or it can be extreme and cause problems. 

Finding ways to relieve stress from your life is essential because it takes a toll on your body and can leave you feeling out of control.

One way to shake off the stress is to practice yoga. It is a great way to relieve stress because the poses coordinate with deep breathing. It helps relax the body and mind and ultimately reduce stress.

Practising yoga lowers blood pressure and reduces symptoms of depression and anxiety. It is not only a great stress reliever, but it also releases physical tension. 

If you are wondering how yoga postures reduce stress for the brain, here is your answer.

Yoga Poses Reduce Stress by:   

  • Relaxing the body
  • Building self-awareness
  • Calming the mind
  • Stretching your muscles and releasing tension
  • Bringing attention to the breath
  • Releasing emotional energy
  • Enabling you to be in the present moment
  • Taking you away from the stressful situation

With all these fantastic benefits that yoga offers, it is a great way to approach stress in life. So, let us see which yoga poses work best for stress reduction.

Yoga Poses For Stress Relief

Easy Pose (Sukhasana) 

It is an easy pose  for beginners and intermediates. This posture calms the mind and reduces stress and anxiety.

What is Sukhasana and its benefits?
Adding the forward bend helps increase the exhale, leading to a relaxed response. 

Sukhasana stretches your lower body areas such as your knees, ankles, hips, groin, and outer thighs. It helps with the gradual strengthening of the back muscles, improves body posture, calms the mind, and reduces stress and anxiety.

Child Pose (Balasana) 

A relaxing, nurturing posture that helps relax your body and mind. Balasana stretches the lower back muscles, thighs, knees, hips, groin area, shoulders, and arms. 

What are the benefits of Balasana?
It helps relieve tiredness in these areas while relieving stress. It is a beautiful pose for balancing energy and reducing anxiety.

Cat Pose (Marjaryasana) 

This yoga pose is easy to learn and practice. This yoga pose soothes and stretches our lower back.

What is the meaning of Marjaryasana?
Your body, especially muscles, cool down by this poseMarjaryasana stretches the spine, calves, thighs, and hips. 

It helps relieve stress by releasing pent-up energy and empowering you to feel more grounded and secure. This pose also helps fight fatigue and restlessness.

Downward Dog (Adho Mukha Svanasana) 

It is a powerful pose that not only relieves stress but also strengthens your arms, legs, shoulders, wrists, lower back, and spine. 

What is the difference between Parvatasana and Adho Mukha Svanasana?

Go slow and stance your feet more comprehensive for the upper body. This pose also takes you to a full stretch in your legs.

Upward Facing Dog (Urdhva Mukha Svanasana) 

Urdhva Mukha Svanasana stretches the shoulders, back, neck, and chest muscles. It is a posture that helps release stress and regain the body’s natural energy while releasing tension in the lower spine.

Cobra Pose (Bhujangasana) 

It is a pose that helps keep the spine flexible and improves your posture. It tones the abdominal muscles, strengthens them, and stretches the backbone, spine, chest, and shoulders. 

What is Bhujangasana and its benefits?
This asana relieves fatigue, stress, and mild anxiety. Along with this, it has many physical health benefits to offer, like bringing relief to asthma.

Happy Baby Pose (Ananda Balasana) 

This yoga posture helps relieve stress, fatigue, and mild anxiety. It is a pose that stretches the lower back, shoulders, hips, groin, and legs. 

What is Happy Baby pose good for?
It also strengthens the arms and hands by pulling the shoulders and chest. This posture helps you regain your energetic balance and relieves fatigue.

Extended Puppy Pose (Urdhva Mukha Svanasana) 

This yoga position is a combination of two poses (downward-facing dog and the child pose.) So, the impact of this pose is doubled.

This position helps relieve stress and anxiety significantly by affording an excellent stretch to the spine. 

It stretches the legs, ankles, and inner arms. It also stretches the spine, hips, groin, and lower back. In addition, the pose opens up your chest area that helps in breathing deeply and steadily.

Legs up the wall pose (Viparita Karani) 

It is a relaxing posture that helps release stress and fatigue and reduce anxiety. It is a simple position that has a significant impact on the body. 

What are the benefits of Viparita Karani?
This pose helps increase circulation, reduces fatigue, relieves tension from the muscles by stretching the spine and thighs.

 It also takes you to a complete relaxation state, massaging your organs and easing the mind.

Bridge pose (Setu Bandha Sarvangasana)

It is an excellent pose for stretching and opening up the hips, back, thighs, chest, shoulders, arms, and entire spine. It is a complete posture that helps you get rid of back pain. 

It enhances flexibility in addition to being an excellent posture for relieving stress too. 

What are the benefits of Setu Bandhasana?
It is a beautiful yoga pose to reduce stress and anxiety. Not only that, it has various mental health benefits as well.

This yoga posture has a therapeutic impact on the high blood pressure level and gentle stretching for the back and legs. However, curling up has the effect of fatigue and backaches.

Eagle Pose (Garudasana) 

It is a pose that helps stretch the arms, chest, spine, and hips. In addition, the pose helps relieve stress and anxiety by increasing lung capacity.

 It also helps relieve pain in your shoulders, along with stretching your glutes. 

It is a fantastic yoga posture to relieve stress and tension in the body.

Reclining twist (Supta Baddha Konasana) 

The name of the posture goes to its effectiveness. It helps relieve stress, fatigue, and mild nervousness while helping you maintain a healthy posture.

This yoga asana stretches your lower back, shoulders, chest, and hips. 

It also allows you to stretch your legs back and relieve fatigue. It is a wonderful pose for reducing stress and anxiety.

Sphinx Pose (Sarvangasana)

What are the benefits of sarvangasana?

It is an excellent pose for relieving stress and calms the mind. It is also a perfect pose for improving flexibility as it stretches all parts of the body and improves strength in the lower back and arms.

Mountain Pose (Tadasana)

The Mountain Pose is the perfect yoga posture to relieve stress. It serves as the primary support for a lot of other poses. A familiar and well-regarded stance in yoga is the Mountain Pose. 

It is a guided meditation where you'll be given a few minutes to focus on your breath and relax. It is a great choice to help you get centred and back into the present moment. 

Cobra Pose (Bhujangasana) 

This pose is known as the king of poses as it truly complements the other yoga poses in this e-book.

What is Bhujangasana and its benefits?
 It helps relieve stress and fatigue by supporting the spine and shoulders. It stretches the hips, shoulders, chest, back, arms, and legs. 

It also helps stretch the lumbar spine and hip back by stretching the lower back muscles that help maintain proper posture throughout your day.


In today’s world, stress and anxiety have become common problems for all of us. It is because of the way we live. 

We are so busy with our lives that we forget to take time out for relaxation. We simply don’t spend time doing things that give us joy and happiness.

Using these 15 yoga poses, you can truly let go of all the tension and worries of your life and experience inner calmness and peace. 

These poses will bring in a positive change in your life, and you’ll be able to achieve optimum health.

Enjoy the process of discovering which techniques and practices bring you the most significant benefit. Do share with us which yoga pose you try for yourself.

If you know someone who's struggling with day-to-day stress, share this write-up with them. After all, we rise by lifting others.

Now, You are ready to combat stress and lead a happy life.

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