yoga for stress relief

In today’s fast-paced world, stress and anxiety have become common companions for many. Fortunately, yoga offers a holistic approach to managing these challenges, providing relief and relaxation for both the body and mind. Here are 7 remarkable yoga poses that can help you alleviate stress, anxiety, and tension.

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

  • Begin on your hands and knees, with your wrists directly under your shoulders and knees under your hips.
  • Inhale as you arch your back and lift your tailbone towards the ceiling, allowing your belly to drop towards the floor (Cow Pose).
  • Exhale as you round your spine towards the ceiling, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose).
yoga stress relaxation calmness pranayama

Benefits of Marjariasana yoga (Cat Stretch):

  • It makes your spine gain more flexibility.
  • It improves the digestive system using massaging the digesting organs.
  • It improves the blood circulation in the body which relaxes the mind.
  • It also strengthens shoulders, arms as well as wrists.
  • It helps in relieving backache.
  • It stretches the entire back as well as abdominal muscles.

For more: All about Marjariasana Yoga (Cat Stretch), Steps, Benefits, Precautions

2. Balasana (Child Pose)

Balasana is quite a beneficial yogic exercise which provides physical as well as mental and emotional relief. It is also called as Garbhasana and Shashankasana which helps you achieve positive feelings and stress-free lifestyle you used to have in childhood days and taking away the arrogance and ill feelings that we get trapped into our adult life.

  • Begin by kneeling on the floor with your toes touching and knees spread apart.
  • Lower your torso between your thighs and extend your arms forward, palms facing down.
  • Rest your forehead on the mat and breathe deeply.
  • Stay in this pose for 1-3 minutes, focusing on your breath and releasing tension with each exhale.
yoga stress relaxation calmness pranayama

Benefits of Balasana (Child Pose) Yoga:

  • It helps in relieving constipation.
  • It calms down the nervous system and lymphatic system.
  • It quiets the mind and helps in easing stress.
  • It relaxes back muscles, making body flexible and helps in getting rid of dizziness and fatigue.
  • It increases the blood circulation in the brain which reduces a headache and relieves tension.
  • It encourages healthy breathing which helps in getting more oxygen into the bloodstream.
  • It is quite helpful for diabetic patients.

For more: Balasana (Child Pose) Yoga | Steps | Benefits | Precaution

3. Uttanasana (Standing forward bend)

Derived from Sanskrit words, Ut meaning Intense, Tan means stretching and extending, and Asana meaning pose. It is also called Standing Forward Bend. This yoga pose involves intense stretching of body muscles. It helps in achieving calmness of the mind while stretching as well as rejuvenating the entire body. In this asana, you head hangs below the heart which allows freshly oxygenated blood to flow to your brain.

  • Stand tall with your feet hip-width apart and hinge forward at the hips, bending your knees slightly if needed.
  • Allow your torso to hang over your legs, reaching your hands towards the floor or grabbing onto your elbows.
  • Relax your neck and let your head hang heavy
yoga stress relaxation calmness pranayama

Benefits of Uttanasana (Standing forward bend) Yoga:

  • This pose improves the circulation of blood in legs, torso as well as brain which provides vital nutrients to the facial skin, scalp and even eyes and ears.
  • It strengthens thighs and knees and helps in relieving stress trapped in them.
  • It reduces headaches with a good flow of blood to the brain and relieves fatigue and insomnia.
  • It helps in relieving stress, anxiety and mild depression by revitalizing the nervous system.

Learn more  : Uttanasana Yoga | Standing forward bend for beginners | Steps and benefits

4. Sukhasana (The Easy Sitting Pose)

It is one of the simplest poses for meditation suited for all beginners.

It is considered to be the simplest posture for meditation which is best suited for beginners. The great Yogi Patanjali device various asanas or postures which are both steady and comfortable. Most of these yogic postures are practiced to achieve better mental and physical health as it leaves an impact on body, mind, and soul.

  • Sit on the floor with your legs extended in front of you.
  • Cross your shins in front of you and fold your legs in towards your body.
  • Place each foot beneath the opposite knee.
  • Keep your spine straight and your hands resting on your knees or thighs.
  • Relax your shoulders and neck, and close your eyes.
  • Breathe deeply and hold the pose for several breaths or as long as comfortable.
yoga stress relaxation calmness pranayama

Benefits of Sukhasana (The Easy Sitting Pose):

  • It promotes inner calm.
  • It helps in achieving a sense of relief and concentration towards mental peace.
  • It eliminates anxiety and helps in relieving mental and physical exhaustion.

Learn more : Start with basics: Sitting poses in yoga and Pranayama and Benefits

5. Setu Bandhasana (Bridge Pose)

Derived from Sanskrit words Setu meaning Bridge, Bandha meaning Lock and Asana meaning pose.

  • Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Press your feet and arms into the floor as you lift your hips towards the ceiling.
  • Keep your thighs parallel to each other and your knees directly over your heels.
  • Hold the pose for several breaths, then slowly lower your hips back down to the floor to release.
yoga stress relaxation calmness pranayama

Benefits of Setu Bandhasana Yoga (Bridge Pose):

  • It strengthens back muscles and provides good stretch to chest, neck and spine.
  • It helps in removing belly as well as body fat.
  • It regulates the thyroid gland which results in removing emotional complications due to imbalanced work of this gland.
  • It reduces stress by improving blood circulation.
  • It calms the brain and improves central nervous system functioning which assists in alleviating stress as well as mild depression.

For more:  Yoga poses | Setu Bandhasana Yoga (Bridge Pose)

6. Bitilasana (Cow Pose)

Derived from Sanskrit words, Bitila meaning Cow and Asana meaning pose, Bitilasana is as simpler as Marjariasana and quite similar.

yoga stress relaxation calmness pranayama

Benefits of  Bitilasana (Cow pose):

  1. It massages the organs and stimulates them to create emotional balance.
  2. It helps in relieving stress and achieve calmness of the mind.

Learn more –  How To Do The Bitilasana And What Are Its Benefits

7. Shavasana (Corpse Pose)

Derived from Sanskrit words, Shava meaning Corpse and Asana meaning pose, savasana is usually done at the end of all the yoga practices where the practitioner has to lie flat on the back with the heels spread as wide as he can on the yoga mat along with the arms at the body sides with palms facing upward.

  • Lie flat on your back with your legs extended and arms resting comfortably at your sides, palms facing up.
  • Close your eyes and allow your body to sink into the floor, releasing any tension in your muscles.
  • Focus on your breath, inhaling and exhaling slowly and deeply.
  • Remain in this pose for 5-10 minutes
yoga stress relaxation calmness pranayama

Benefits of  Shavasana (Corpse Pose):

  • It provides body relaxation and takes away the tension built into back, spine, shoulders, knees, and elbows.
  • It puts the body at ease and emphasizes on total relaxation of the body.
  • It quiets the nervous system of all the thoughts and hence helps in achieving lower blood pressure.

Learn  more – What’s the difference between meditation, savasana, yoga nidra 


Through regular yoga practice, individuals may develop greater emotional resilience and cultivate positive emotions such as love, joy, and serenity. This can lead to an overall improvement in mood and outlook on life.


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