Yoga for relaxation: 5 simple, stress-relieving poses
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Yoga benefits the body as well as the mind, especially when it comes to stress. Discover the best yoga techniques and poses for relaxation and stress-relief.
It's easy to get caught up in the frenzy of modern responsibilities and forget to take care of ourselves. But when daily life starts to feel like too much, finding a sanctuary for both body and mind becomes a necessity.
More than just stretching, yoga integrates physical postures, meditation, and breathwork to help us feel more relaxed and at ease. And it’s not just a feeling. Science confirms what devotees have known for centuries — yoga really does help to melt away stress.
How does yoga help with stress?
Whether you're dealing with work-related stress, generalized anxiety, or feeling overwhelmed, yoga can offer a refuge for both body and mind. Even just a few yoga poses and techniques can help you unwind and return to your day feeling renewed, refreshed, and more resilient. can unwind on the mat and return to your day renewed.
Millions worldwide use yoga to help them with the strains of life. But how does this ancient practice stand up to the rigorous scrutiny of modern science?
How yoga works on stress
Several scientific studies validate yoga's effectiveness in stress reduction. One of the key mechanisms by which yoga mitigates stress is balancing the body's sympathetic-parasympathetic nervous system, responsible for the "fight-or-flight" response. This slows the heart rate, decreasing blood pressure, and facilitating more efficient energy use.
A 2017 meta-analysis found that yoga helps to lower cortisol levels—the stress hormone—in the body. Elevated cortisol levels are associated with a host of health problems, including anxiety, depression, heart disease, and insomnia. By lowering cortisol and balancing other neurotransmitters, yoga serves as an effective natural remedy for stress and anxiety.
Yoga also encourages you to become more aware of your body, breath, and mind. This heightened awareness makes it easier to identify stress triggers and respond more effectively.
Breathing exercises in yoga, known as 'pranayama,' help calm the mind. When you focus on your breath, you’re pulled away from the chaos of daily life, encouraging a state of mindfulness. This mindful state allows you to address stressful situations from a place of balance and clarity.
Yoga asanas (physical postures) are designed to release the physical discomfort that accumulates in our bodies due to stress. Whether it's the tension in your neck, the tightness in your chest, or the stiffness in your back, these postures can help offer some relief.
Yoga also helps teach the mindfulness technique of observing your thoughts without judgment. This can be particularly helpful in disrupting obsessive, negative or intrusive thought patterns that fuel stress and anxiety.So, when you roll out your yoga mat, you're not just stretching your muscles — you're stretching your capacity to cope with stress, making room for peace and mental clarity.
3 yoga techniques for relaxation
The beauty of yoga lies in its versatility. Whether you're looking to build strength, enhance flexibility, or find serenity, there's a yoga technique designed to help you achieve it.
When it comes to relaxation, the repertoire is equally diverse. And the best thing is, you don’t need to be a longtime practitioner of yoga to benefit. You can take it up any time, and at any age.
Three of the techniques that can help instill a deep sense of relaxation are:
1. Pranayama (breath control)
At the core of any yoga practice is the principle of breath control, known in Sanskrit as "Pranayama". It consists of various techniques, each focusing on the inhalation, retention, and exhalation of breath.
Conscious breathing can activate your body's relaxation response, calming the nervous system and alleviating stress. Notable pranayama techniques for relaxation include:
Alternate nostril breathing: This method may help promote a relaxation response across multiple areas of the brain
Ujjayi breath: Sometimes referred to as "Victorious Breath," Ujjayi helps you focus your mind, getting rid of the clutter and noise that contribute to stress.
2. Yoga nidra (yogic sleep)
Yoga Nidra is the epitome of deep relaxation. While you may appear to be lying down doing nothing, this "yogic sleep" is a state of conscious awareness that encourages stillness, relaxation, mental clarity, and emotional tranquility.
Guided by verbal instructions, this practice takes you on a journey through your body, asking you to explore sensations, emotions, and visualizations, thereby promoting relaxation. It's often said that 30 minutes of Yoga Nidra can feel as refreshing as several hours of deep sleep.
3. Progressive muscle relaxation
Originally a Western technique, Progressive Muscle Relaxation (PMR) has been integrated into many yoga relaxation routines. The method is as straightforward as it is effective. You systematically tense and then relax different muscle groups, starting from the toes and working your way up to the head (or vice versa).
This practice releases muscular tension and helps relax the mind. In theory, with each muscle group you tense and release, your stress will melt away, leaving you with a sense of lightness and peace.
💙 Try this 5 minute PMR-centered meditation practice for sleep.
Incorporating these yoga techniques into your routine doesn't have to be time-consuming or complicated. Even just a few minutes daily can impact your stress levels and overall sense of relaxation and wellbeing.
The benefits of practicing yoga for relaxation
While yoga is a holistic practice that caters to various aspects of wellbeing, it’s particularly revered for its ability to instill calmness and relaxation.
Yoga can help relieve stress: Combining breath control, mental focus, and physical movement in yoga facilitates the release of feel-good brain chemicals. As a result, stress hormones like cortisol are significantly reduced, leading to mental calm and tranquility.
💙 Feeling overwhelmed? You can always Pump the Brakes on Stress with Jay Shetty.
Yoga increases mindfulness: Yoga doesn't merely stretch your body, it also stretches your awareness. Through various poses and breathing exercises, you become deeply attuned to your body and its sensations. This heightened sense of mindfulness helps you remain present and relaxed.
💙 Try Ground Yourself in the Body next time you need a grounding mindfulness practice.
Yoga can help release muscle tension: Many of us carry stress in our muscles—often unknowingly. Yoga's deliberate stretching and relaxation exercises help release pent-up tension, particularly in common stress storage areas like the neck, shoulders, and back.
💙 If your muscles are feeling relaxed, but your nervous system is still feeling tense, try Shake Off Your Tension.
Yoga can help improve concentration: A restless mind often accompanies stress. Yoga poses requiring balance and concentration can help focus a wandering mind, increasing mental clarity. This enhanced focus proves beneficial not just during the practice but also extends to other aspects of life.
💙 Check out this short guided practice to deepen Concentration.
Yoga can aid sleep: Stress and sleeplessness often go hand-in-hand. The relaxation induced by a consistent yoga routine can significantly improve sleep quality. Poses that focus on calming the mind and relaxing the body serve as a natural sleep aid, helping you drift off faster and enjoy deeper sleep.
💙 Explore Journey into Sleep with Chibs Okereke when you’re tucking into bed tonight.
5 yoga poses yoga poses for relaxation and stress-relief
Yoga offers a variety of poses, each with its unique benefits. When you're feeling tense, overwhelmed, or just need some peace, these yoga poses are go-to relaxation aids. Below are detailed step-by-step instructions for five yoga poses that can help reduce stress and induce peace.
Safety Reminder: Remember, if yoga is new to you and you have a history of injury, or physical stress/strain, consult your healthcare provider before beginning a new practice.
1. Child’s pose (balasana)
Child’s pose is the quintessential relaxation pose, providing relief for your back and shoulders while calming your mind.
How to practice:
Begin by kneeling on your yoga mat, sitting back on your heels.
Lower your torso between your knees and extend your arms in front of you, palms down.
Take deep breaths as you relax your back, shoulders, and chest.
💙 Relaxing in child’s pose? Try adding a soothing soundscape like Pacific Northwest.
2. Forward bend (uttanasana)
This pose relaxes your nervous system and allows a rush of blood to your head, calming your mind and relieving stress.
How to practice:
Stand with your feet hip-width apart.
Inhale deeply and, as you exhale, bend forward at the hips, aiming to touch the floor.
Keep your knees straight or with a slight bend, depending on your flexibility.
3. Legs up the wall (viparita karani)
This pose is perfect for draining tension from the legs and feet, relaxing your lower body, and promoting overall calmness.
How to practice:
Sit next to a wall and gently swing your legs up along the wall as you recline back.
Ensure your back and head are resting comfortably on the floor.
Place your arms by your sides, palms facing upwards, and breathe deeply.
💙 Try resting in this pose while listening to relaxing Green Noise (with River).
4. Corpse pose (savasana)
Savasana allows for full-body relaxation and a deep state of inner peace.
How to practice:
Lie flat on your back, arms resting beside your body, and palms facing upwards.
Close your eyes and take deep, slow breaths, fully relaxing your body into the floor.
💙 Explore adding savasana to your evening wind down routine.
5. Butterfly pose (baddha konasana)
This pose relaxes the inner thighs and pelvic area, and when paired with deep breathing, it can also soothe your mind.
How to practice:
Sit on your mat and bring the soles of your feet together.
Hold your feet with your hands, sit up tall, and gently flap your legs like a butterfly's wings.
Take deep breaths, focusing on each exhale to relax further.
💙 To try a short guided meditation in this pose, consider trying it on your back while supporting your knees with blankets or yoga blocks.
Yoga for relaxation FAQs
Which type of yoga is best for relaxation?
Several styles of yoga are particularly effective for relaxation. These include Restorative Yoga, which focuses on passive poses held for longer periods, and Yin Yoga, which targets deep connective tissues. Hatha Yoga is another good option, emphasizing slower movements and deep breathing techniques.
How does yoga help you relax?
Yoga engages your mind, body, and breath in harmonious alignment. Through specific poses, controlled breathing, and mental focus, yoga helps activate your parasympathetic nervous system, which is responsible for initiating relaxation and reducing stress hormones in the body.
Is yoga best for stress relief?
While it's hard to say what's “best” as that can vary from person to person, numerous studies have shown yoga to be an extremely effective stress-relief tool. Its unique combination of physical activity, breath control, and meditation create a holistic approach to alleviating stress and enhancing wellbeing.
How to get rid of stress by yoga?
Reducing stress through yoga involves a multi-faceted approach that includes various poses, breathing techniques, and meditation practices. Consistency is key — regular practice will contribute to a sustained state of relaxation and reduced stress levels. It's advisable to consult with a certified yoga instructor to tailor a yoga routine that addresses your specific stress-related needs.
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