Yoga works wonderfully for reducing stress & helping you relax. Modern life moves fast and stress builds up easily. This affects your body and mind in negative ways. When you add yoga to your daily schedule you can let go of tension and refresh yourself mentally and physically. These six easy yoga exercises will help you handle stress better while boosting relaxation and improving how you feel overall.
1. Child’s Pose (Balasana) — A Grounding Posture for Mental Calm
Child’s Pose works well for relaxation & managing stress because it creates a deeply peaceful state. The position relaxes your mind and gently stretches your back along with your hips and thighs. It also helps you focus on breathing mindfully which brings a feeling of calm and peace. To perform this pose you begin on your hands and knees. Spread your knees apart widely & move your hips back so they rest near your heels. Stretch your arms forward along the mat and place your forehead down on the ground. Take deep breaths and let your body relax deeper into the stretch each time you breathe out. This pose offers several benefits. It releases tension from your back and shoulders and neck. It calms your mind & encourages relaxation while supporting deep breathing patterns.
2. Cat–Cow Flow (Marjaryasana–Bitilasana) — Gentle Movement to Release Tension
Why it helps you relax and manage stress: Moving smoothly between Cat and Cow Pose releases tightness in your spine and the muscles around your shoulders and neck. The steady breathing pattern that goes with these movements calms your nervous system & creates a peaceful feeling. How to do it: Start on your hands and knees in a tabletop position. Breathe in as you let your belly sink toward the floor while lifting your chest and tailbone upward for Cow Pose. Breathe out as you arch your back upward and bring your chin toward your chest for Cat Pose. Keep moving back and forth between these positions while matching your breathing to each movement. Benefits: Eases tension in your back & neck. Improves how well your spine can move. Calms your mind and body by focusing on your breathing.
3. Legs Up the Wall Pose (Viparita Karani) — Restorative Inversion for Nervous System Relief
Why this pose helps you unwind: Legs Up the Wall is a gentle resting position that calms your body & eases mental tension. It releases tightness in your lower body while boosting blood flow and settling your nervous system. How to practice it: Position yourself sideways next to a wall while sitting. Slowly lower your back to the floor as you lift your legs up against the wall. Let your arms rest naturally at your sides with your palms turned upward. Close your eyes and take slow breaths as you sink deeper into relaxation. Hold this position for 5 to 10 minutes. What you gain: Eases tightness in your legs & lower back. Improves blood circulation throughout your body. Decreases feelings of worry and tension. Brings mental clarity and peace.
4. Standing Forward Fold (Uttanasana) — Deep Stretch to Quiet Racing Thoughts
Why it helps with relaxation and stress relief: Forward Fold is a soothing pose that releases tightness in your back and neck & shoulders. This inverted position also promotes calmness and relaxation by boosting blood circulation to your brain. How to perform it: Stand upright with your feet positioned at hip width. Take a breath in to extend your spine and then breathe out while bending forward from your hips. Allow your head to drop naturally and let your chest move closer to your thighs. When you can manage it you should put your hands on the ground or grip your legs. Maintain a slight bend in your knees to prevent strain on your lower back. Benefits: Reduces tightness in your back and neck and shoulders and promotes deeper breathing and calms your nervous system.
5. Reclining Bound Angle Pose (Supta Baddha Konasana) — Opening the Body to Emotional Ease
Why it helps with relaxation & stress management: Reclining Bound Angle Pose provides a deeply soothing stretch that opens your hips and chest while releasing tension from your lower body and creating a peaceful feeling. This gentle pose helps you focus on slow and mindful breathing that naturally reduces stress. How to do it: Start by lying flat on your back with both knees bent and your feet resting on the floor. Press the bottoms of your feet together and let your knees drop open toward each side. Rest your arms alongside your body with your palms turned upward. Take slow deep breaths and let your body sink into the stretch for several minutes. Benefits: This pose opens your hips and chest while encouraging complete relaxation. It calms both your mind & body and helps reduce stress and physical tension.
6. Savasana (Corpse Pose) — Complete Relaxation for Mind–Body Reset
Why it helps with relaxation and stress management: Savasana is the most relaxing pose in yoga. It gives your body and mind time to take in all the benefits from your practice while helping you feel completely relaxed & less stressed. This pose is important for clearing your mind and finding emotional balance. How to do it: Lie flat on your back with your legs stretched out and your arms resting at your sides with palms facing upward. Close your eyes and pay attention to your breathing. Let your entire body relax & release any tightness in your muscles. Remain in this position for 5 to 10 minutes while letting go of all thoughts and distractions. Benefits: Creates deep relaxation; lowers stress & anxiety; enhances mental clarity; brings back energy & balance.
