Stress is an unavoidable part of modern life, but yoga for stress relief offers a simple, effective way to reset. By combining movement, breath, and mindfulness, yoga helps calm your nervous system and restore balance. Whether you’re managing work deadlines, family responsibilities, or just need a moment of peace, these poses can help.
How does yoga help with stress and anxiety?
Yoga activates your parasympathetic nervous system—your body’s natural “rest and digest” mode. It lowers cortisol levels and slows your heart rate. Deep breathing in yoga brings more oxygen to the brain, signaling your body to relax. By practicing regularly, you can build resilience to stress and feel more grounded in your day-to-day life.
Yoga Poses for Stress Relief
Child’s Pose (Balasana)
Start on your hands and knees, then lower your hips back toward your heels. Stretch your arms forward or rest them by your sides. Let your forehead rest on the mat. This pose gently stretches your lower back and hips while calming the mind. It’s like a full-body hug of relaxation.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Lie on your back and bring the soles of your feet together, letting your knees fall open. Place a cushion under each knee for support if needed. This restorative pose opens the hips and encourages deep belly breathing, promoting a sense of surrender and ease.
Rag Doll Pose (Uttanasana Variation)
Stand with your feet hip-width apart and fold forward, letting your upper body hang. Bend your knees slightly and grab opposite elbows. This pose releases tension in your back, shoulders, and neck, helping you feel lighter and more at ease.
Legs-Up-the-Wall Pose (Viparita Karani)
Sit sideways next to a wall, then lie back and swing your legs up against it. Adjust your distance so it feels comfortable. This pose improves circulation and relaxes tired legs while soothing the nervous system.
Wide-Legged Standing Stretch (Prasarita Tadasana)
Stand tall with your feet hip-width apart. Clasp your hands behind your back and straighten your arms. Lift your chest and look slightly upward, feeling a stretch across your chest and shoulders. This pose counteracts the effects of stress by opening your heart and encouraging deep, expansive breaths.
Wide-Legged Standing Stretch (Prasarita Padottanasana)
This is the perfect follow-up to the wide-legged standing stretch listed above. With your feet still wide apart, hinge forward at your hips, allowing your torso to fold forward while keeping your hands clasped behind your back. Let your arms extend overhead for a deeper stretch in your chest and shoulders. This enhances the release of tension while lengthening your spine and hamstrings.
Corpse Pose (Savasana)
Lie flat on your back with your arms at your sides, palms facing up. Close your eyes and let your body completely relax. This final resting pose allows your body to integrate the benefits of your practice, fostering deep relaxation and mindfulness.
Banana Pose (Bananasana)
Lie on your back and move your feet and upper body to the right, forming a banana shape. Keep your hips grounded. This side stretch releases tension in your intercostal muscles and obliques, encouraging fuller, more expansive breaths.
Thread the Needle (Parsva Balasana)
From a tabletop position, slide your right arm under your left arm, resting your right shoulder and cheek on the mat. Hold and breathe deeply, then switch sides. This gentle twist releases tension in the upper back and shoulders while quieting the mind.
Seated Forward Bend (Paschimottanasana)
Sit with your legs extended straight in front of you. Hinge forward from your hips and reach for your feet or shins. Keep your spine long. This pose stretches the hamstrings and lower back while encouraging inward focus.
Teaching Yoga for Anxiety & Stress Relief
At East+West, we believe in the transformative power of yoga for stress relief. That’s why our teacher training programs are designed to equip you with tools to guide others in finding balance. Hosted in serene destinations like Costa Rica and Bali, our trainings combine ancient yoga philosophy with modern techniques. Whether you’re deepening your practice or preparing to teach, we’re here to support your journey.
Click here to learn more about our programs and begin your path toward sharing the gift of yoga.
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