9 Yoga Poses That Relieve Stress And Anxiety

Image depicting a person in Child's Pose, a yoga position that promotes stress relief and relaxation.

Yoga is not just about physical fitness; it's a holistic approach to well-being that combines physical postures, controlled breathing, and meditation. 

The practice of yoga has been celebrated for its ability to reduce stress and anxiety, leaving practitioners feeling more centered, relaxed, and better equipped to handle life's challenges.

In this article, we'll explore nine yoga poses that have been specifically designed to help alleviate stress and anxiety.

Child's Pose (Balasana)

Child's Pose, or Balasana, is a gentle and comforting yoga posture. It involves sitting back on your heels, lowering your chest to your thighs, and extending your arms forward. This pose promotes relaxation by releasing tension from the lower back and shoulders. For those looking for a deeper stretch, you can widen your knees or place a cushion under your forehead for support.

Cat-Cow Pose (Marjaryasana-Bitilasana)

The Cat-Cow Pose is a dynamic duo of poses that involve arching and rounding the back. It is an excellent way to alleviate stress and anxiety by promoting spinal flexibility and reducing tension in the upper body. The transition between the cat (rounded) and cow (arched) positions creates a soothing rhythm that syncs with your breath, allowing you to let go of mental clutter.

Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog, or Adho Mukha Svanasana, is an iconic yoga pose that forms an inverted V shape. This asana stretches the entire body, releasing tension in the shoulders, hamstrings, and lower back. It also encourages deep breathing, which helps calm the mind and reduce stress levels. Variations include using props like yoga blocks or practicing against a wall for added support.

Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose, or Setu Bandha Sarvangasana, involves lifting your hips off the ground while keeping your feet and shoulders grounded. This pose strengthens the back and opens the chest, releasing pent-up stress. If you're looking for a deeper stretch, try interlacing your fingers beneath your body or placing a yoga block under your sacrum for support.

Legs Up the Wall Pose (Viparita Karani)

Legs Up the Wall Pose, or Viparita Karani, is a restorative pose that involves lying on your back with your legs extended vertically against a wall. This pose is a powerful stress-buster as it promotes relaxation by allowing blood flow to reverse direction and nourish the brain. It's ideal for calming the nervous system and easing anxiety.

Corpse Pose (Savasana)

Corpse Pose, or Savasana, is the ultimate relaxation pose. It involves lying flat on your back with your arms and legs relaxed, eyes closed, and focus on your breath. Savasana helps you release physical and mental tension, making it a perfect conclusion to any yoga practice. Variations include using props like an eye pillow or a blanket for added comfort.

Seated Forward Bend (Paschimottanasana)

Seated Forward Bend, or Paschimottanasana, involves sitting with your legs extended and bending forward from your hips. This asana stretches the entire back of your body, relieving tension in the spine and calming the mind. You can use a strap or bend your knees slightly if you're less flexible.

Cobra Pose (Bhujangasana)

Cobra Pose, or Bhujangasana, is an invigorating backbend that opens up the chest and promotes deep breathing. It relieves stress by countering the effects of hunching over screens or desks. To intensify the stretch, try lifting your hands off the ground or looking up towards the ceiling.

Lotus Pose (Padmasana)

Lotus Pose, or Padmasana, is a seated pose that is synonymous with meditation and tranquility. It involves crossing your legs with your feet resting on your thighs. This pose helps align your spine, calm your mind, and improve posture. For those less flexible, variations like Half Lotus or Easy Pose are accessible options.


Find your inner peace through the practice of yoga, and let these poses be your guide on the path to a stress-free and harmonious life.

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