Yoga for Calm: 5 Poses to Relieve Stress

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Yoga for Calm: Relieve stress with these 5 poses that will help you find peace and tranquility. Through the practice of yoga, you can effectively manage stress and promote a calm state of mind.

We will explore five yoga poses specifically designed to relieve stress. These poses will not only help you relax and unwind but also provide physical and mental relief. So, grab your yoga mat and get ready to find your Zen with these stress-relieving poses.

Yoga for Calm: 5 Poses to Relieve Stress

1. Child’s Pose

Are you looking for a simple yet effective yoga pose to relieve stress? Look no further than Child’s Pose. This gentle Pose can instantly calm your mind, relax your body, and provide a soothing release from everyday tension. Let’s explore the description, benefits, and step-by-step instructions for this fantastic Pose.

Description And Benefits

Child’s Pose, also known as Balasana, is a resting pose that is often practiced in yoga classes as a way to find stillness and surrender to the present moment. It involves sitting on your knees, folding your body forward, and resting your forehead on the ground. The Pose resembles the position of a child resting peacefully, hence its name.

Child’s Pose offers several benefits that can help relieve stress and promote a sense of calm. It gently stretches the hips, thighs, and ankles, relieving tension in these areas, which often accumulate throughout the day. By folding forward and resting your forehead on the ground, you create a sense of grounding and introspection, allowing your mind to find peace and tranquility. This Pose also activates the parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress.

Step-by-step Instructions

To practice Child’s Pose, follow these simple step-by-step instructions:

  1. Kneel on your mat with your knees slightly apart and your big toes touching.
  2. Sit back on your heels and exhale as you fold your torso forward, bringing it between your thighs.
  3. Allow your forehead to rest on the mat or a prop, such as a folded blanket or block.
  4. Extend your arms forward, palms facing down, and rest them alongside your body.
  5. Relax your entire body, allowing your breath to become deep and steady.
  6. Hold the Pose for several deep breaths, feeling the gentle stretch and release of tension.
  7. To release the Pose, gently lift your torso, roll up to a seated position, and come back to a kneeling position.

Child’s Pose is a beautiful addition to any stress-relief routine. Practice it whenever you need a moment of peace and relaxation. Remember to listen to your body, modify the Pose if needed, and focus on the calming sensations it brings. Incorporate Child’s Pose into your yoga practice and experience the rejuvenating effects it has on both your body and mind.

2. Standing Forward Fold

Standing Forward Fold is a powerful yoga pose that can help you find calmness and relieve stress. This Pose, also known as Uttanasana in Sanskrit, involves folding your body forward from a standing position, creating a gentle stretch along the back of your legs and spine. Standing Forward Fold is perfect for those moments when you need a quick break to quiet your mind and find inner peace.

Description And Benefits

Standing Forward Fold is a simple yet effective pose that offers a multitude of benefits. Firstly, it gently stretches the hamstrings, calves, and hips, releasing tension and promoting flexibility. This stretch also helps relieve tightness in the lower back, making it a great pose for those who spend long hours sitting or standing. Moreover, Standing Forward Fold stimulates the nervous system, promoting a sense of calmness and relaxation. It can also help alleviate symptoms of anxiety, depression, and fatigue, leaving you feeling rejuvenated and centered.

Step-by-step Instructions

  1. Start by standing with your feet hip-width apart and your arms down by your sides.
  2. Take a deep breath in, feeling your chest expand.
  3. As you exhale, gently fold forward from your hips, bending your knees slightly if needed.
  4. Let your head and neck relax, allowing gravity to pull your upper body towards the ground.
  5. Place your hands on the ground or grab onto opposite elbows, depending on your flexibility.
  6. Unwind any tension in your neck and shoulders by gently shaking your head “yes” and “no.”
  7. Breathe deeply and hold the Pose for 30 seconds to a minute, allowing your body to release stress and tension.
  8. To come out of the Pose, release your hands if they are interlaced, then slowly roll up to a standing position, stacking one vertebra on top of the other.

Remember to listen to your body and modify the Pose according to your needs. If you have tight hamstrings, you can bend your knees slightly or use props like blocks to bring the ground closer to your hands. Practice standing forward and folding regularly to experience its calming and stress-relieving effects.

3. Corpse Pose

The Corpse Pose, also known as Savasana, is an essential yoga pose for complete relaxation and stress relief. This Pose allows your body and mind to fully let go, promoting a deep sense of calm and rejuvenation.

Description And Benefits

The corpse pose is a simple yet powerful posture that involves lying flat on your back with your arms and legs extended, palms facing upwards. This Pose is often considered the final resting pose of a yoga practice, allowing the body to absorb all the benefits of the previous poses.

The benefits of the Corpse Pose extend beyond stress relief. By practicing this Pose regularly, you can:

  • Reduce anxiety and tension
  • Improve sleep quality
  • Enhance focus and concentration
  • Decrease blood pressure
  • Promote mindfulness and self-awareness

Step-by-step Instructions

To practice the Corpse Pose effectively, follow these step-by-step instructions:

  1. Lie down on your back on a comfortable yoga mat or a soft surface.
  2. Place your feet hip-width apart and let your toes gently fall outward.
  3. Relax your arms by your sides, slightly away from your body, with your palms facing up.
  4. Close your eyes and allow your whole body to relax, releasing any tension from your muscles completely.
  5. Take slow, deep breaths, focusing on your breath as it enters and leaves your body.
  6. Mentally scan your body from head to toe, consciously relaxing each part.
  7. Quiet your mind by keeping your attention on your breath or a point of focus.
  8. Remain in this position for 5-10 minutes or longer, depending on your comfort level and available time.
  9. When you’re ready to transition out of the Pose, gently wiggle your fingers and toes, bringing awareness back to your body.
  10. Roll onto your right side, staying there for a few breaths before slowly sitting up.

Remember to listen to your body and adjust the Pose to suit your individual needs. The more you practice the Corpse Pose, the easier it will become to experience its profound benefits for stress relief and relaxation.

4. Cat-cow Pose

Relieve stress and find calm with the Cat-Cow Pose—a soothing yoga posture that helps release tension in the spine and promote relaxation. This simple yet effective Pose is an excellent addition to any stress-relief routine.

Description And Benefits

Cat-Cow Pose is a dynamic yoga posture that combines two movements, creating a gentle flow of the spine. As you move through the cat and cow positions, you gently warm up and stretch the muscles along the back. This Pose actively engages your core and helps release tension, promoting relaxation and stress relief.

The cat stretch involves arching your back like an angry cat, while the cow stretch involves rounding your back like a grazing cow. The combination of these movements creates a powerful stretch for the entire length of your spine, from the base of your neck to your tailbone.

Step-by-step Instructions

To perform the Cat-Cow Pose, follow these simple steps:

1. Start on all fours, with your hands directly under your shoulders and your knees hip-width apart.
2. Inhale profoundly and slowly curve your spine towards the ceiling, lowering your head and tucking your chin towards your chest. This is the cat’s position.
3. Exhale slowly and arch your back, bringing your chest forward and lifting your chin towards the ceiling. Expand your shoulder blades and look straight ahead. This is the cow position.
4. Continue flowing between the cat and cow positions, coordinating your breath with the movement. Inhale as you move into a cat, and exhale as you move into a cow.
5. Repeat this flow for several breaths, allowing yourself to warm up and release any tension along your spine gently.

While performing the Cat-Cow Pose, remember to keep your movements smooth and controlled. Focus on the sensation of stretching and releasing your back muscles, allowing your breath to guide the flow. Feel free to experiment with the pace and depth of your movements, adapting them to your body’s needs.

Additional Tips

To enhance the benefits of the Cat-Cow Pose and relieve stress even further, consider incorporating the following tips:

Throughout the Pose, engage your core muscles to support your lower back and maintain proper alignment.
– Close your eyes if it helps you to better focus on the sensations and movements within your body.
Take your time with each breath and movement, allowing yourself to experience the stretch and find your rhythm fully.
If you have any neck or wrist issues, modify the Pose by keeping your neck in a neutral position and practicing on your forearms instead of your hands.
– To deepen the stretch, you can add some side-to-side movements or incorporate gentle twists while in the cow position.

Practice the cat-cow pose regularly as part of your yoga routine, especially when you need to relieve stress and find calm. By nurturing your spine and cultivating a sense of relaxation, this powerful Pose can help you feel more centered and at ease in both body and mind.

5. Legs Up The Wall Pose

Legs Up the Wall Pose, also known as Viparita Karani, is a gentle yoga pose that involves lying on your back with your legs extended vertically against a wall. This restorative Pose is a powerful tool for stress relief and relaxation. In this section, we will explore the description and benefits of this soothing Pose, as well as provide step-by-step instructions for practicing it.

Description And Benefits

  • Description: The Legs Up the Wall Pose involves lying on your back with your legs extended against a wall. You can prop your hips up on a blanket or bolster for added support, allowing your legs to relax fully against the wall. The Pose is typically held for 5 to 15 minutes, allowing your body to unwind and rejuvenate fully.
  • Benefits:

This Pose offers a myriad of benefits for both the mind and body. Some of the key benefits include:

  1. Stress Relief: Legs Up the Wall Pose promotes deep relaxation by activating the parasympathetic nervous system. This helps to calm the mind and reduce anxiety and stress.
  2. Improved Circulation: The inverted position of the legs in this Pose allows for increased blood flow to the upper body and head. This can help reduce swelling and congestion and improve overall circulation.
  3. Relief from Leg Swelling: If you spend long hours on your feet or experience swelling in the legs due to injury or medical conditions, Legs Up the Wall Pose can provide relief by facilitating the drainage of excess fluid from the legs.
  4. Relaxation for the Back: This Pose gently stretches and releases tension from the lower back, helping to alleviate discomfort and stiffness.
  5. Enhanced Sleep Quality: Practicing Legs Up the Wall Pose before bed can help promote better sleep by calming the nervous system and encouraging relaxation.

Step-by-step Instructions

  1. Find an open wall space and sit sideways against it, ensuring your hips are as close to the wall as possible.
  2. Lie down on your back and swing your legs up the wall, keeping them straight and resting them against the wall. Adjust your position so that your torso is perpendicular to the wall.
  3. If desired, place a folded blanket or bolster under your hips for extra support.
  4. Extend your arms out to the sides, keeping them relaxed and palms facing up.
  5. Close your eyes and focus on your breath, allowing yourself to relax and release any tension from your body.
  6. Hold the Pose for 5 to 15 minutes, breathing deeply and allowing your mind to quieten.
  7. To release the Pose, slowly bend your knees and roll to one side, resting for a few breaths before gently coming up to a seated position.
Yoga for Calm: 5 Poses to Relieve Stress

Yoga for Calm: 5 Poses to Relieve Stress

Frequently Asked Questions Of Yoga For Calm: 5 Poses To Relieve Stress

What Is The Best Yoga To Reduce Stress?

The best yoga to reduce stress is a combination of different types, such as Hatha and Vinyasa. Practicing poses like Child’s Pose, Standing Forward Bend, and Corpse Pose can help release tension and promote relaxation. Breathing exercises and meditation are also helpful in managing stress levels.

How To Release Stress From The Body Through Yoga?

Release stress from the body through yoga by practicing deep breathing, gentle stretching, and meditation. Relax tense muscles, calm the mind, and promote overall well-being. Yoga helps reduce cortisol levels and releases endorphins, effectively relieving stress and improving the body-mind connection.

What Yoga Poses Reduce Cortisol Levels?

Yoga poses like Child’s Pose, Cat-Cow Pose, and Legs-Up-the-Wall Pose can help reduce cortisol levels. These poses promote relaxation and reduce stress, helping to balance cortisol levels in the body.

What Is A Calming Yoga Pose?

Child’s Pose is a calming yoga pose that helps relax the body and mind.


In a fast-paced society like ours, finding ways to relieve stress is crucial. Thankfully, practicing yoga can help you achieve a state of calm and tranquility. By incorporating these 5 poses into your routine, you can experience the immense benefits of stress relief.

So why wait? Give these yoga poses a try, and let the soothing power of yoga transform your life. Embrace a healthier and more balanced lifestyle today. Namaste!

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