Yoga for Stress Relief: 6 Poses to Calm Your Mind

Stress is a natural part of life. In fact, some stress is good for you. In small doses, it can motivate you to solve problems or reach your goals. But too much stress over a long period of time can be detrimental. Chronic stress has been linked to conditions such as high blood pressure, heart disease, and depression. 

Yoga is one of many techniques that can help you cope with life's daily stresses. Regular yoga practice has been shown to reduce stress and improve well-being. All you need is a mat and some helpful tips to try yoga for stress relief. 

How does yoga relieve stress? 

Yoga is a holistic practice that combines mindful movement, deep breathing, and meditation. This combination can bring physical and mental health benefits, including stress relief and better sleep. 

Here are a few ways that yoga can help lower your stress. But this isn't an exhaustive list. 

Relieves muscle tension 

Stress triggers the sympathetic nervous system, causing physical changes like muscle tension. That stress-induced tension can contribute to chronic pain and reduced quality of life. 

Yoga suppresses the sympathetic nervous system, and yoga poses may help relieve muscle tension and chronic pain conditions, such as: 

• Low back pain 

• Neck pain

• Fibromyalgia 

• Arthritis 

Activates the parasympathetic nervous system

Yoga includes deep breathing and mindfulness that may calm your body's natural stress or “fight or flight” response. It activates the parasympathetic nervous system, which helps you relax. You might notice physical changes –– like slower breathing, lower heart rate, and looser muscles –– when this happens. 

Activating the parasympathetic or “rest and digest” response may also release chemicals like endorphins or GABA that can regulate or boost your mood. 

Lowers inflammation 

Mental stress has been linked to increased inflammation and biological aging. This “inflamm-aging” can increase the risk of diabetes, osteoporosis, and Parkinson's disease. Recent studies show that yoga can lower stress hormones like cortisol and slow cell aging and inflammation. 

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What are the best yoga poses for stress relief? 

From hatha to vinyasa, there are many styles of yoga. All of them can help relieve stress. So it depends on what you find most relaxing. Generally, poses that encourage relaxation and slow, deep breathing may be best to calm the nervous system and ease stress. Here are a few to get you started. 

1. Legs up the wall 

Legs up the wall pose is a great way to destress while increasing circulation and stretching the glutes and hamstrings. 

• Step 1: Sit on the floor with your left side next to the wall, knees bent, and feet flat on the floor. You can sit on a bolster or blankets for extra support. 

• Step 2: Rotate your torso to the left to face the wall as you begin to lie back. 

• Step 3: As you do this, swing your legs up the wall. In this position, your back should be on the floor with your hips touching the wall or a few inches away. Your torso and legs form a perpendicular or 90-degree angle. 

• Step 4: Extend your arms at your sides, or place one hand on your chest and one on your belly.

• Step 5: Remain in this position, taking deep breaths for up to 3 minutes.

2. Reclined butterfly 

Reclined butterfly is a restorative yoga pose that helps open the hips. 

• Step 1: Lie on the floor with your knees bent and your feet flat. 

• Step 2: Let your knees fall out to the sides and bring the soles of your feet together. Place your arms at your sides, overheard, or wherever feels comfortable. 

• Step 3: Take deep breaths and hold the pose for up to 3 minutes.

3. Supine twist

The supine twist stretches your back and hips. It can help you ease out of your yoga session and transition to more relaxing poses. 

• Step 1: Lie on your back with your knees bent and your feet flat on the floor. 

• Step 2: Scoot your hips to the right slightly, then let your knees fall to the left. Try to keep both shoulder blades in contact with the mat.

• Step 3: Turn your head to face right and extend your arms out at shoulder level to form a "T." 

• Step 4: Stay here for several rounds of slow, controlled breathing, then return to the center.

• Step 5: Repeat on the other side. 

4. Seated forward bend

The seated forward bend gently stretches the back of your body, including the hamstrings and calves. 

• Step 1: Sit with your back straight, legs extended, and the back of your heels on the floor. 

• Step 2: Inhale as you raise both arms straight toward the ceiling. 

• Step 3: Exhale as you slowly hinge forward at the hips, bringing your torso toward your thighs.

• Step 4: Place your hands around your feet, on your shins, or as far as you can comfortably reach. If you're not as flexible, you can modify this pose by placing a yoga strap around your feet. 

• Step 5: Stay here for several deep breaths. 

• Step 6: Inhale as you lift up and return to the starting position. 

5. Bridge pose

This chest opener might be included in restorative or dynamic yoga sessions. Bridge pose doubles as a soothing stretch and strength-building move. 

• Step 1: Lie on the floor with your knees bent, your feet hip-width apart, and your heels close to your glutes. Place your arms at your sides with your palms touching the floor. 

• Step 2: Press your hands and feet into the floor as you lift your hips toward the ceiling. 

• Step 3: Keep lifting the thighs as high as you can to deepen the stretch. Leave your hands on the floor or clasp them together underneath you. 

• Step 4: Hold the pose as you take a few deep breaths. 

• Step 5: Slowly release the pose, lowering your back toward the floor. 

6. Cat-cow 

Cat-cow pose syncs your movement with your breath, making it a great way to relax and unwind. The calming stretch can also reduce low back pain and tension. 

• Step 1: Get onto all fours with a neutral spine. 

• Step 2: Inhale as you curve your back and look up at the ceiling, opening across your chest. 

• Step 3: Exhale as you reverse the position, arching your back like a cat and tucking your chin and pelvis. 

• Step 4: Slowly alternate between the two positions, syncing your breath with each move for several rounds. 

Tips for practicing yoga for stress relief 

There's more to yoga than perfecting the poses and going through the motions. Here are some tips to help you maximize the benefits and reduce stress. 

• Stay mindful. Try to stay focused on the present moment. In this way, you can make your yoga practice a moving meditation. If you find your mind wandering, take notice, and bring it back to the present.

• Focus on your breath. Breath regulation during yoga is called “pranayama.” You might practice different techniques –– such as alternate nostril or breath retention –– at the beginning or end of your practice. Notice your breathing throughout class, keeping it controlled no matter what type of yoga you practice. 

• Practice with intention. Yoga isn't just a series of poses. It's a multi-faceted approach to improving your overall well-being. Show up to the mat with an open mind. And try to follow the physical poses, breathing exercises, and mindfulness. 

• Be consistent. Practice yoga regularly to reap the benefits. Aim for 2 to 4 weekly sessions. 

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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