Best yoga poses for stress relief

by | Feb 16, 2023 | Food & Health

Stress is a natural response of the body to any situation that it perceives as a threat. It is an emotional and physical reaction that occurs when we feel overwhelmed, threatened, or anxious. Stress can have both positive and negative effects on our bodies and minds. It can help us to stay focused and motivated, but it can also lead to health problems if not managed properly. It can majorly impact our lives and lead to physical, mental and emotional problems. Fortunately, there are many ways to cope with stress and find relief.

Here are some of the symptoms of stress:

Physical symptoms

  • Muscle tension
  • Shivering
  • Acne
  • Migraine
  • Chest pain
  • Hair loss
  • Insomnia
  • Panic attacks
  • Numbness
  • Sweating

Behavioural symptoms

  • Aggressions
  • Overreacions
  • Defensiveness
  • Nail biting
  • Social withdrawal
  • Stuttering
  • Procrasination
  • Changes in appetite

From mindfulness practices to physical activities, there are many ways to help reduce stress levels and make life more manageable. Following are the yoga poses that’ll help you combat stressful situations.

1- Child pose

Child pose also known balasana involves kneeling on the floor with your knees bent, feet touching, and sitting back on your heels. Your arms can be stretched out in front of you or extended overhead. The position of the body creates a gentle stretch in the back, hips, and thighs while also promoting deep breathing and relaxation. By assuming this pose, you can release tension in your back and neck, calm your mind, and regulate your breathing. The deep breathing that is encouraged in Child’s Pose can stimulate the parasympathetic nervous system, which helps to slow down the heart rate, lower blood pressure, and decrease the stress response.

2- Corpse pose

Corpse Pose, also known as Savasana, is a relaxation technique often used in yoga to help relieve stress and tension in the body. The pose involves lying on your back with your arms and legs fully extended, and allowing your body to completely relax.

When you are stressed, your body activates its fight-or-flight response, which can lead to tension in the muscles, increased heart rate, and other physical symptoms. By lying in the Corpse Pose and allowing your body to completely relax, you can help to counteract the effects of stress and release physical and mental tension. can also help to improve breathing and circulation, as well as reduce anxiety and stress levels. With regular practice, it can help you achieve greater balance in life and improved overall health.

3- Cow pose

Cow pose, also known as Bitilasana in yoga, is a simple pose that involves moving the spine through flexion and extension. This movement can help to relieve stress by reducing tension and stiffness in the neck, shoulders, and back. Additionally, the gentle stretch of the abdomen and chest can promote relaxation and deep breathing, which can help to calm the mind and reduce feelings of anxiety or stress. Cow Pose can also help improve posture and balance while providing relief from headaches, fatigue, and insomnia. By focusing on your breath while in Cow Pose you can further reduce stress levels and bring peace to your mind.

4- Bridge pose

Bridge pose is a yoga asana that has been used for centuries to help reduce stress and promote relaxation. The pose involves lying on your back with your legs bent and feet flat on the floor, while your arms are raised above your head. Engaging all of the major muscle groups in this pose, it helps to reduce tension and stress in the body. It helps to open up the chest and shoulders, allowing for better breathing which can further reduce stress levels. Not only does bridge pose provide physical relief from stress but it also has mental benefits as it can help to clear the mind of negative thoughts and worries.

5- Legs-up-the-wall pose

The Legs Up the Wall pose, also known as Viparita Karani, is believed to work for stress relief by promoting relaxation and reducing tension in the body. By reclining in this pose with your legs up against the wall for several minutes at a time, you can experience a deep sense of relaxation that can help reduce stress levels. This pose is also beneficial for relieving tension in the legs and lower back. The gentle inversion of the legs and hips is thought to encourage blood flow and lymphatic drainage, which can help to reduce inflammation and promote feelings of calm and relaxation. Regular practice, can help create balance in the body and mind while promoting overall health and wellness.

6- Puppy pose

The puppy pose also known as uttana shishosana is a therapeutic yoga pose that has been gaining popularity in recent years as an effective way to reduce stress and anxiety. It involves lying on your stomach, with your arms and legs extended outwards in a comfortable position, while focusing on the breath. This pose helps to relax the body and mind, while also helping to increase flexibility and balance. In addition, this pose helps to release tension from the neck, shoulders, back and hips. By allowing yourself to be still in this position for a few minutes each day, you can experience a profound sense of calmness and relaxation.

7- Easy pose

Easy pose, also known as Sukhasana in yoga, can help reduce stress by promoting relaxation and calming the mind. The pose involves sitting cross-legged on the floor with a straight spine and taking deep, slow breaths. This can help to slow down the heart rate and reduce the levels of stress hormones in the body. The pose can also help to relieve tension in the hips, lower back, and thighs, which can be areas where stress is commonly held.


Stress relief is significant for a long and healthy life because negative stress conditions can lead to numerous mental and physical problems that tend to be an obstacle in your daily life. Chronic stress can lead to a wide range of health problems, including cardiovascular disease, weakened immune system, depression, anxiety, and insomnia. By engaging in activities that promote relaxation and reduce stress, such as exercise, meditation, eating healthy foods and spending time with loved ones, individuals can improve their overall well-being and quality of life.