11 Effective Yoga Poses for Stress Relief You Can Practice Today

Got stress? Try these yoga poses to conquer stress and be the master of your own domain! Bonus yogic breathing included.

Most US cities have an abundance of yoga studios. Why is yoga so popular these days? Because yoga reduces stress! Along with many other health benefits, yoga has become a go-to method for gaining calm. Keep reading to learn everything you need to know about using yoga for stress relief.

Topics covered

Understanding stress and yoga
- Symptoms of stress
- Some of the scientific research behind yoga
Getting started with calming yoga poses
Yoga poses for stress relief
Tips for practicing yoga for stress relief
Incorporating yoga into your daily routine
- Making yoga a habit
- Yoga for busy schedules
Other benefits
Enhance your yoga practice with SKY Breath Meditation for more stress relief
Related articles

Understanding stress and yoga

Recognizing the symptoms of stress is the first step to managing it.

Symptoms of stress

Stress can manifest physically, mentally, and emotionally, leading to symptoms like:

Tense muscles
Low energy
Indigestion
Headaches
Reduced immunity
Impatience and irritability
Reduced creativity and productivity

Chronic stress can lead to:

Anxiety
Depression
High blood pressure
Insomnia
Brain fog and difficulty making decisions
Increased worrying
Increased addictive behaviors
Lead to stress eating

Some of the scientific research behind yoga

Yoga has been shown to decrease blood pressure, improve well-being, and decrease anxiety levels. Yoga can reduce the body’s production of cortisol, a hormone released during periods of intense physical and psychological stress.

The National Center for Biotechnology (NCBI) states that many studies show yoga lowers the resting heart rate, increases endurance, and can improve the maximum uptake and utilization of oxygen during exercise.

According to Harvard, researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years gained less weight during middle adulthood. People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga.

Getting started with calming yoga poses

extended child's pose

Gentle stretching for stress relief

Gentle stretching exercises can help relieve stress and improve flexibility. Leg stretches, pelvic tilts, and Easy Pose can help relax the body and mind. See below for more calming yoga poses.

Yogic breathing exercises to relieve stress

Breathing exercises can help slow down the heart rate and promote relaxation.

Try inhaling for several seconds while pushing your stomach away from your body and exhaling while allowing your stomach to come back to your body. This is called full yogic breathing.

For added calm, you can also breathe deeply and focus on the sensation of the breath moving in and out of your body.

Other yogic breathing exercises include:

Humming Bee Breath (before yoga)
Straw Breath (during yoga)
Ocean Breath (during yoga)
Alternate Nostril Breathing (after yoga)

Mindfulness in yoga

Mindfulness can help you focus on the present moment and results in less stress. The practice of yoga yields more mindfulness, aka expanded awareness, during and after your yoga sessions. The benefit of mindfulness outside of a yoga practice is that it can help you deal with stressful challenges and resulting in less reactivity.

Yoga poses for stress relief

yoga poses for stress relief

Foundational poses

Child’s Pose (Balasana) stretches the back, hips, and ankles, relieving back or neck pain
Downward Facing Dog Pose (Adho Mukha Svanasana) stretches the entire body and improves circulation
Easy Pose (Sukhasana) is a simple and restorative pose that can be done by anyone

Standing poses for stress relief

Standing Forward Bend (Uttanasana) stretches the hamstrings, calves, and back
Eagle Pose (Garudasana) can help alleviate stress and improve concentration
Tree Pose (Vrksasana) can help improve balance and reduce stress

Seated and reclined poses

Seated Forward Fold (Paschimottanasana) stretches the spine, lower back, and hamstrings
Legs Up the Wall Pose (Viparita Karani) can help reduce stress and promote deep relaxation

Backbends and forward folds

Cobra Pose (Bhujangasana) can help stretch the chest and shoulders
Cat Cow Pose (Marjaryasana/Bililasana) can help stretch the lower back and hips
Bridge Pose (Setu Bandha Sarvangasana) can help relieve stress and anxiety while improving flexibility in the hips and legs

Tips for practicing yoga for stress relief

breathing deeply

Start with gentle neck rolls and breathing exercises to calm the mind and body.
Add breathing techniques before and during your yoga practice to increase the level of stress relief.
Use a yoga block, strap, or blanket to support your body in various poses.
Practice yoga regularly to reduce stress and improve overall well-being.
Modify poses to suit your level of flexibility and comfort.
End with Corpse Pose and Yoga Nidra.
Follow your yoga routine with a guided meditation or a formal meditation technique.
Practice yoga with a qualified instructor or in an online class to learn variations and modifications.

Incorporating yoga into your daily routine

yoga class

Making yoga a habit

Start with short practices and gradually increase the duration
Incorporate yoga into your daily routine, such as first thing in the morning
Find a quiet and comfortable space for your yoga routine

Yoga for Busy Schedules

Take short breaks throughout the day to incorporate yoga poses
Use a yoga app or online class to practice on the go
Incorporate yoga into your daily commute or lunch break

Other benefits

mental health

We know that yoga relieves stress, but what else can yoga do for you?

Reduces physical pain
Improves strength and flexibility
Benefits both the nervous and lymphatic system
Improves immunity
Reduces negative emotions and improves emotional balance
Improves heart health
Amplifies intuition
Increases energy
Improves sleep

Enhance your yoga practice with SKY Breath Meditation for more stress relief

SKY Breath Meditation

When practiced regularly, breathing and meditation supercharge yoga's life benefits. To get the most out of your yoga practice, add Sudarshan Kriya Yoga, also known as SKY Breath Meditation.

SKY practitioners report:

Greater mental focus
Healthier blood pressure
Enhanced deep sleep
Improved mental health
Increased joy and optimism
Decreased stress, anxiety, and depression