10 Yoga Poses to Relieve Stress and Anxiety



In our fast-paced world, stress and anxiety have become ubiquitous companions. The relentless pressure of daily responsibilities, compounded by unexpected challenges, often leaves us yearning for reprieve. Yoga, with its ancient roots and holistic approach, offers a sanctuary of calm and tranquility. Through mindful movement and controlled breathing, yoga not only fortifies the body but also soothes the mind. This article delves into ten yoga poses to relieve stress and anxiety, guiding you towards a state of serene equilibrium.

1. Mountain Pose (Tadasana)

Benefits of Mountain Pose

Mountain Pose, or Tadasana, serves as the cornerstone of all standing poses. It fosters a sense of grounding and stability, essential for calming the nervous system. By promoting proper alignment and improving posture, Tadasana helps in alleviating tension in the back and shoulders, common stress hotspots. As one of the fundamental yoga poses to relieve stress, it sets the stage for deeper relaxation.

How to Practice Mountain Pose

Stand with feet hip-width apart, grounding down through all four corners of your feet. Engage your thighs, lift your kneecaps, and lengthen through the spine. Roll your shoulders back and down, broadening your collarbones. Let your arms hang naturally by your sides, palms facing forward. Close your eyes, breathe deeply, and feel the connection between your feet and the earth.

2. Child’s Pose (Balasana)

Benefits of Child’s Pose

Child’s Pose, or Balasana, is a restorative pose that invites a sense of safety and surrender. It gently stretches the hips, thighs, and ankles while calming the brain and relieving stress. This pose encourages introspection and relaxation, making it ideal for quieting a restless mind. Among the most effective yoga poses to relieve stress, it provides immediate comfort and ease.

How to Practice Child’s Pose

Kneel on the floor, bringing your big toes to touch and sitting back on your heels. Separate your knees about hip-width apart. Exhale and lay your torso down between your thighs. Extend your arms forward with palms facing down, or let them rest alongside your body. Allow your forehead to touch the mat, and breathe deeply, feeling your back expand with each inhalation.

3. Cat-Cow Pose (Marjaryasana-Bitilasana)

Benefits of Cat-Cow Pose

Cat-Cow Pose, a dynamic duo of Marjaryasana and Bitilasana, promotes spinal flexibility and relieves tension in the torso, neck, and shoulders. This flowing movement synchronizes breath with motion, fostering a meditative rhythm that can reduce anxiety and elevate mood. As one of the versatile yoga poses to relieve stress, it enhances both physical and mental well-being.

How to Practice Cat-Cow Pose

Start on your hands and knees in a tabletop position. Align your wrists directly under your shoulders and your knees under your hips. Inhale, arch your back, and lift your head and tailbone towards the sky (Cow Pose). Exhale, round your spine, and tuck your chin towards your chest, drawing your navel towards your spine (Cat Pose). Continue this fluid motion, breathing deeply and moving with each breath cycle.

4. Downward-Facing Dog (Adho Mukha Svanasana)

Benefits of Downward-Facing Dog

Downward-Facing Dog, or Adho Mukha Svanasana, is an invigorating pose that stretches the entire body, from the hands to the heels. It helps in relieving tension in the spine, hamstrings, and calves while promoting blood flow to the brain, which can enhance mental clarity and reduce stress. This pose is a staple among yoga poses to relieve stress, providing a full-body stretch that revitalizes the mind and body.

How to Practice Downward-Facing Dog

Begin in a tabletop position. Spread your fingers wide and press firmly into your palms as you lift your hips towards the ceiling, forming an inverted V-shape with your body. Keep your knees slightly bent if your hamstrings are tight, and aim to straighten your legs over time. Press your heels towards the ground, and let your head hang between your arms. Breathe deeply, feeling the elongation in your spine.

5. Bridge Pose (Setu Bandhasana)

Benefits of Bridge Pose

Bridge Pose, or Setu Bandhasana, opens the chest and heart, areas often contracted during stress. This gentle backbend rejuvenates the spine, improves circulation, and stimulates the thyroid, which can help in balancing hormones and reducing anxiety. It stands out as one of the most therapeutic yoga poses to relieve stress, enhancing both physical vitality and emotional balance.

How to Practice Bridge Pose

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms alongside your body, palms facing down. Press into your feet and lift your hips towards the ceiling, rolling your spine off the floor. Clasp your hands under your back, extending your arms. Hold the pose, breathing deeply, and then slowly lower your spine back to the mat.

6. Legs-Up-The-Wall Pose (Viparita Karani)

Benefits of Legs-Up-The-Wall Pose

Legs-Up-The-Wall Pose, or Viparita Karani, is a restorative inversion that promotes relaxation by reducing tension in the legs and lower back. It encourages lymphatic drainage and venous return, which can reduce swelling and fatigue. This pose is particularly effective for calming the mind and relieving anxiety. As one of the most soothing yoga poses to relieve stress, it is perfect for unwinding after a long day.

How to Practice Legs-Up-The-Wall Pose

Sit sideways against a wall with your legs extended. Slowly lower your back to the floor as you swing your legs up the wall. Adjust your position so your sit bones are close to the wall and your legs are comfortably resting against it. Extend your arms out to the sides, palms facing up, and close your eyes. Breathe deeply and remain in the pose for several minutes.

7. Standing Forward Bend (Uttanasana)

Benefits of Standing Forward Bend

Standing Forward Bend, or Uttanasana, soothes the nervous system and relieves stress by calming the mind. This pose stretches the hamstrings, calves, and back, helping to release tension accumulated in the upper body. Recognized as one of the essential yoga poses to relieve stress, it offers a simple yet profound stretch that eases both body and mind.

How to Practice Standing Forward Bend

Stand with your feet hip-width apart. Inhale and extend your arms overhead. Exhale and hinge at your hips, folding forward and reaching for your toes or the floor. Let your head hang heavy, and relax your neck and shoulders. You can bend your knees slightly if needed. Hold the pose, breathing deeply, and then slowly rise back up to standing.

8. Corpse Pose (Savasana)

Benefits of Corpse Pose

Corpse Pose, or Savasana, is the ultimate relaxation pose, designed to integrate the benefits of your practice. It calms the mind, reduces stress, and promotes a deep sense of peace and stillness. This pose helps in lowering blood pressure and alleviating symptoms of insomnia. Among yoga poses to relieve stress, Savasana stands unparalleled in its ability to bring about profound relaxation and rejuvenation.

How to Practice Corpse Pose

Lie flat on your back with your legs extended and arms resting at your sides, palms facing up. Close your eyes and let your body relax completely. Breathe naturally and allow each exhale to release any remaining tension. Stay in this pose for at least five minutes, gradually extending the duration as needed.

9. Reclining Bound Angle Pose (Supta Baddha Konasana)

Benefits of Reclining Bound Angle Pose

Reclining Bound Angle Pose, or Supta Baddha Konasana, opens the hips and chest, promoting a sense of openness and relaxation. It stimulates the heart and improves circulation, making it an excellent pose for reducing anxiety and stress. It is one of the more accessible yoga poses to relieve stress, providing gentle yet effective relief from tension.

How to Practice Reclining Bound Angle Pose

Lie on your back and bend your knees, bringing the soles of your feet together and allowing your knees to drop open. Place your hands on your belly or extend them out to the sides, palms facing up. Close your eyes and breathe deeply, feeling the gentle stretch in your hips and inner thighs.

10. Seated Forward Bend (Paschimottanasana)

Benefits of Seated Forward Bend

Seated Forward Bend, or Paschimottanasana, calms the mind and stretches the spine, shoulders, and hamstrings. This pose helps in relieving anxiety and fatigue while improving digestion and stimulating the liver and kidneys. As one of the fundamental yoga poses to relieve stress, it enhances flexibility and promotes inner calm.

How to Practice Seated Forward Bend

Sit with your legs extended straight in front of you. Inhale and reach your arms overhead, lengthening your spine. Exhale and hinge at your hips, folding forward and reaching for your toes or ankles. Keep your spine long and avoid rounding your back. Hold the pose, breathing deeply, and then slowly rise back up to sitting.


Integrating these yoga poses to relieve stress into your daily routine can significantly reduce stress and anxiety, fostering a sense of peace and well-being. Regular practice not only enhances physical health but also nurtures mental clarity and emotional resilience. Embrace the therapeutic power of yoga poses to relieve stress and discover the profound tranquility that lies within.

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