Top 7 Yoga Poses for Stress Relief and Relaxation

Top 7 Yoga Poses for Stress Relief and Relaxation

Top 7 Yoga Poses for Stress Relief and Relaxation

In today’s fast-paced world, stress has become an all-too-common part of our lives. Yoga offers a sanctuary of peace and relaxation, providing both mental and physical relief. Here are seven yoga poses that are particularly effective for reducing stress and promoting relaxation. Each pose includes detailed instructions and the benefits it brings to your body and mind.

1. Child’s Pose (Balasana)

How to do it:

  1. Kneel on the floor with your big toes touching and knees spread apart.
  2. Sit back on your heels.
  3. Extend your arms forward, lowering your torso between your thighs.
  4. Rest your forehead on the mat and breathe deeply.

Benefits: Child’s Pose gently stretches the hips, thighs, and ankles, while calming the brain and helping relieve stress and fatigue .

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

How to do it:

  1. Start on your hands and knees in a tabletop position.
  2. Inhale, dropping your belly towards the mat while lifting your head and tailbone (Cow Pose).
  3. Exhale, arching your spine towards the ceiling and tucking your chin to your chest (Cat Pose).
  4. Repeat for several breaths, flowing smoothly between the two poses.

Benefits: This dynamic pose sequence increases spinal flexibility and helps release tension in the neck, shoulders, and back .

3. Standing Forward Bend (Uttanasana)

How to do it:

  1. Stand with your feet hip-width apart.
  2. Inhale and lengthen your spine.
  3. Exhale, hinging at your hips to fold forward.
  4. Let your head hang heavy and hold opposite elbows, or place your hands on the ground.

Benefits: Standing Forward Bend calms the brain, relieves stress, and stretches the hamstrings, calves, and hips .

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

How to do it:

  1. Sit with one side of your body against a wall.
  2. Swing your legs up onto the wall as you lower your back to the floor.
  3. Adjust your position so that your sitting bones are close to the wall and your legs are vertical.
  4. Relax your arms by your sides and breathe deeply.

Benefits: This restorative pose helps reduce anxiety and promotes relaxation by improving circulation and calming the nervous system .

5. Corpse Pose (Savasana)

How to do it:

  1. Lie flat on your back with your legs extended and arms relaxed by your sides, palms facing up.
  2. Close your eyes and take slow, deep breaths.
  3. Allow your body to completely relax and release any tension.

Benefits: Savasana is deeply restorative, allowing for total relaxation and stress reduction. It also helps lower blood pressure and promotes a sense of well-being .

6. Seated Forward Bend (Paschimottanasana)

How to do it:

  1. Sit on the floor with your legs extended straight in front of you.
  2. Inhale, lengthen your spine.
  3. Exhale, hinge at your hips to reach for your feet, ankles, or shins.
  4. Keep your spine long and relax your head towards your legs.

Benefits: Seated Forward Bend soothes the mind, stretches the spine, shoulders, and hamstrings, and helps reduce anxiety .

7. Bridge Pose (Setu Bandhasana)

How to do it:

  1. Lie on your back with your knees bent and feet hip-width apart, flat on the floor.
  2. Place your arms by your sides with palms facing down.
  3. Press into your feet and lift your hips towards the ceiling.
  4. Interlace your fingers underneath your back and press your arms into the mat.

Benefits: Bridge Pose opens the chest, heart, and shoulders, helping to reduce anxiety, fatigue, and stress. It also strengthens the back and glutes .


Incorporating these yoga poses into your daily routine can significantly alleviate stress and promote relaxation. Whether you’re a seasoned yogi or a beginner, these poses are accessible and offer profound benefits for your mental and physical health. Make time for yourself to practice these poses regularly and enjoy the peace and calm they bring into your life.

Medical Disclaimer*

The content provided in this blog is for informational purposes only and should not be taken as medical advice. Always consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or concerns. The practice of yoga involves physical exertion and carries the risk of injury. By performing any of these exercises, you assume all risk of injury to yourself.


  1. Yoga Journal – Child’s Pose
  2. Healthline – Child’s Pose
  3. Yoga Journal – Cat-Cow Pose
  4. Verywell Fit – Cat-Cow Pose
  5. Yoga Journal – Standing Forward Bend
  6. Yoga Journal – Legs-Up-The-Wall Pose
  7. Healthline – Legs-Up-The-Wall Pose
  8. Yoga Journal – Corpse Pose
  9. Yoga Journal – Seated Forward Bend
  10. Yoga Journal – Bridge Pose
  11. Healthline – Bridge Pose