Discover Inner Peace: 10 Yoga Poses to Relieve Stress and Anxiety


Table of Contents

In our fast-paced modern lives, stress and anxiety have become all too common. The studies show that yoga offers a natural and effective way to calm the mind and relax the body. By incorporating these 10 powerful yoga poses to relieve stress and anxiety into your daily routine, you can find inner peace and cultivate a sense of serenity amidst life's challenges. Buttt…

How Yoga Does All This Stress Management?

yoga poses to relieve stress and anxiety and discover your calm and peace.

You can relate to this if you are a working woman… A working woman who is married… A working woman who is married and has kids (too). 

Your life becomes a constant balancing act of career women, a wife, a mother, a daughter, and more. Overwhelmed by stress and the demands of daily life, you find yourself yearning for a sense of calm and balance.

Amidst of this chaos, you realise that a change is necessary. 

"To reclaim your peace of mind and unlock your inner strength, all you require is… to turn to the transformative practice of yoga!"

Through regular yoga practice, you can create a sanctuary for yourself. Each morning, before the world awakens, you unroll your yoga mat and head towards the peaceful corner of your house to immerse  in a world of movement, breath, and mindfulness.

 As you flow through each pose, you feel the burden of stress and fatigue melting away, replaced by renewed energy and vitality.

Beyond the physical benefits, you would discover that yoga has the power to quieten your mind and cultivate a sense of presence.

 The worries and anxieties that once consumed you gradually lose their hold, leaving space for a positive outlook and renewed motivation.

With this newfound energy and inner balance, you effortlessly navigate your work demands and approach challenges with confidence. 

Your interactions with loved ones become more meaningful, as you radiate a sense of tranquillity and love. 

Your overall health improves, and you experience a heightened sense of well-being.

Also, you become an inspiration, showing those around you how the transformative power of yoga can elevate and enrich every aspect of life.

Read: 20 Minutes Of Yoga To Boost Mental Health 

10 Best Yoga Poses to Relieve Stress and Anxiety


Here's How to Do Each Yoga Pose and Its Benefits of these yoga poses in Stress and anxiety:

 Child's Pose (Balasana)

yoga poses to unblock your solar plexus chakra #child's pose

How to Do Child's Pose

  •  Start on your hands and knees, then sit back on your heels.
  •  Lower your torso towards the floor and rest your forehead on the mat.
  •  Extend your arms forward or alongside your body, relaxing your shoulders and allowing your back to gently stretch.

Benefits of Child's Pose for Stress Relief

Child's poses one of the best yoga poses to relieve from stress and anxiety

  • Calms the mind and promotes a sense of surrender and relaxation.
  • Relieves tension in the back, shoulders, and hips, easing physical and mental stress.


Downward-Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog Pose for Yoga for beginners Series II
Downward Facing Dog Pose

How to Do Downward-Facing Dog

  • Begin on your hands and knees, with your hands shoulder-width apart and knees hip-width apart.
  • Lift your knees off the mat and press your hips up and back, forming an inverted V shape.
  • Spread your fingers wide and press your heels towards the ground, lengthening your spine.

Benefits of Downward-Facing Dog for Stress Relief

  •  Helps release tension in the shoulders, neck, and back, relieving physical and mental strain.
  •  Enhances blood flow to the brain, promoting mental clarity and relaxation.


Bridge Pose (Setu Bandhasana)

Bridge Pose-Yoga pose for Heart Chakra

How to Do Bridge Pose

>>BRIDGE POSE download

  •  Lie on your back with your knees bent and feet hip-width apart.
  • Press your feet into the ground and lift your hips off the mat, engaging your glutes and thighs.
  •  Interlace your hands beneath your hips or keep your palms flat on the mat for support.


Benefits of Bridge Pose for Stress Relief

  •  Stretches the chest, neck, and spine, relieving tension and fatigue.
  • Calms the mind, reduces anxiety, and aids in promoting emotional balance.


 Legs-Up-The-Wall Pose (Viparita Karani)

Leg up the wall yoga posture or Viprit Karni

How to Do Legs-Up-The-Wall Pose


- Sit sideways with one hip touching the wall.

- Lie back and swing your legs up against the wall, bringing your sit bones close to or touching the wall.

- Relax your arms by your sides or rest them on your belly, and close your eyes.

Benefits of Legs-Up-The-Wall Pose for Stress Relief

- Promotes relaxation by reversing the effects of gravity and encouraging blood flow to the upper body.

- Relieves tired legs and feet, reducing physical and mental fatigue.


Cat-Cow Pose (Marjaryasana-Bitilasana)

Throat chakra yoga sequence, cat and cow pose #Marjariyasana


How to Do Cat-Cow Pose

- Start on your hands and knees with a neutral spine.

- Inhale, arch your back, and lift your chest forward (Cow Pose).

- Exhale, round your spine, and draw your navel towards your spine (Cat Pose).

Benefits of Cat-Cow Pose for Stress Relief

- Releases tension in the spine and massages the digestive organs, promoting relaxation and stress reduction.

- Promotes flexibility and balance in the body and mind.

Read: 7 Chakra Balancing Pranayama For Stress

 Standing Forward Fold (Uttanasana)

yoga for beginners-2, Hand to foot pose or forward bend for back pain yoga cure series
Hand to Foot Pose


How to Do Standing Forward Fold

- Stand tall with your feet hip-width apart.

- Exhale and fold forward, hinging from your hips, and let your head and neck relax.

- Bend your knees if needed to release tension in your lower back.

Benefits of Standing Forward Fold for Stress Relief

- Calms the nervous system, promotes relaxation, and

Read: Yoga For Pregnant Women To Relieve Stress

 Seated Forward Bend (Paschimottanasana)

Seated forward bend or #Pashchimottanasana-Yoga pose for pregnant moms to ease morning sickness.


How to Do Seated Forward Bend

- Sit on the floor with your legs extended in front of you.

- Inhale and raise your arms overhead, lengthening your spine.

- Exhale and fold forward from the hips, reaching towards your feet or ankles.

Benefits of Seated Forward Bend for Stress Relief

- Stretches the entire back body, releasing tension and stress.

- Calms the mind and promotes introspection and inner peace.


 Warrior II Pose (Virabhadrasana II)

Warrior Pose - yoga poses for pregnant moms

>>Warrior Pose- Veerbhadrasana download

How to Do Warrior II Pose

- Start in a standing position with your feet wide apart.

- Turn your right foot out to the side and bend your right knee, keeping it aligned with your ankle.

- Extend your arms parallel to the floor, with your gaze over your right fingertips.

Benefits of Warrior II Pose for Stress Relief

- Builds strength and stability while promoting a sense of groundedness.

- Energises the body and helps release pent-up emotions and stress.


 Tree Pose (Vrikshasana)

Yoga for Student Concentration

>>Tree Pose download

How to Do Tree Pose

- Stand tall with your feet hip-width apart.

- Shift your weight onto your left foot and place the sole of your right foot on your left inner thigh or calf.

- Find your balance and bring your hands together at your heart center.

Benefits of Tree Pose for Stress Relief

- Improves focus, concentration, and mental clarity.

- Builds strength in the legs and promotes a sense of stability and confidence.

Incorporating these additional yoga postures into your practice can further enhance your stress relief journey, bringing balance, relaxation, and well-being to your mind, body, and spirit.


Corpse Pose (Savasana)

Savasana or corpse Pose-Yoga pose for pregnant moms to ease morning sickness.


How to Do Corpse Pose

- Lie flat on your back with your legs extended and arms relaxed by your sides.

- Close your eyes and allow your body to completely relax.

- Take slow, deep breaths, focusing on releasing tension from each part of your body.

Benefits of Corpse Pose for Stress Relief

- Promotes deep relaxation and rejuvenation of the mind and body.

- Reduces stress, anxiety, and fatigue by calming the nervous system.

yoga poses to relieve stress and anxiety and discover your calm and peace.

Alternate Nostril Breathing (Nadi Shodhana Pranayama)

Anulom vilom and Nadi shodhan Pranayama are the best before meditation

Nadi Shodhana Pranayama, commonly known as Alternate Nostril Breathing, is a powerful breathing technique that helps bring balance and harmony to the mind and body. This practice involves gently alternating the breath between the right and left nostrils, creating a calming and centering effect. Let's explore how to do this technique and discover its benefits on stress release.


How to Do Alternate Nostril Breathing

  1. Sit comfortably in a cross-legged position or on a chair with your spine erect.
  2. Rest your left hand on your left knee with the palm facing upward.
  3. Bring your right hand towards your face and fold the index and middle fingers towards your palm, leaving the thumb, ring finger, and pinky finger extended.
  4. Close your eyes and take a few deep, relaxing breaths.
  5. Gently close your right nostril with your right thumb, and inhale deeply through your left nostril to a count of four.
  6. Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril to a count of four.
  7. Inhale through your right nostril to a count of four, then close it with your thumb.
  8. Release your ring finger from your left nostril, and exhale through your left nostril to a count of four.
  9. This completes one round. Continue the pattern, alternating the nostrils for several rounds, keeping your breathing smooth, steady, and relaxed.


Benefits of Alternate Nostril Breathing for Stress Release


Calms the Mind

By regulating the breath and balancing the flow of air through the nostrils, this technique helps calm the mind and reduce mental agitation, promoting a state of relaxation and peace.

Reduces Anxiety and Stress

Alternate Nostril Breathing activates the parasympathetic nervous system, responsible for the body's relaxation response. This helps reduce anxiety, stress, and the release of stress hormones.

Balances Energy Channels

According to yogic philosophy, Nadi Shodhana Pranayama helps balance the energy channels in the body, known as nadis. This balancing effect creates a sense of harmony and overall well-being.

Enhances Focus and Clarity

The practice of alternating the breath between the nostrils helps improve focus, concentration, and mental clarity. It can be particularly beneficial during times of overwhelm or when needing to regain a centred state.

Promotes Emotional Stability

This breathing technique brings about a sense of inner balance and stability, helping to regulate emotions and manage emotional imbalances that contribute to stress and anxiety.

By inserting the Alternate Nostril Breathing into your  yoga tool kit, you can experience its profound benefits on stress release and overall well-being. Allow this organic and yogic technique to guide you towards a calmer and more balanced state of being.


Wrapping Up- Yoga Poses to Relieve Stress and Anxiety

yoga poses to relieve stress and anxiety and discover your calm and peace.

Incorporating these powerful yoga poses into your daily routine can be a transformative journey toward finding inner peace and relieving stress and anxiety. Yoga offers a holistic approach to calming the mind and relaxing the body, allowing you to navigate life's challenges with ease!

By practising these yoga poses viz. Child's Pose, Downward-Facing Dog, Bridge Pose, Legs-Up-The-Wall Pose, Cat-Cow Pose, Standing Forward Fold, Corpse Pose, Seated Forward Bend, Warrior II Pose, and Tree Pose, you invite a sense of serenity and balance into your life.


The benefits of these poses extend far beyond physical fitness. Each pose encourages deep breathing, mindfulness, and the release of tension, ultimately helping to quiet the mind and create a sense of overall well-being.

So, slice out a few moments each day to flow into these poses. Cultivate self-care and prioritise your mental and emotional health. 

Allowing consistency and dedication, you'll find that these yoga poses become powerful tools for managing stress, nurturing a peaceful mind, and fostering a harmonious connection between your body, mind, and spirit.

Remember, yoga is a personal practice, so listen to your body, respect its limits, and always honour the present moment. May your yoga journey be filled with joy, growth, and abundant blessings.

Do you have any query regarding your health goals? You can join my health and nutrition coaching program by clicking this link.



Photo by Karolina Grabowska

Image by brgfx


Subscribe and download our eBook "BALANCE YOUR CHAKRAS BALANCE YOUR LIFE" for free!

"Get all seven chakra at one place."
Subscribe and get our eBook "YOGA FOR BACK PAIN" for free!

From our grand parents to our loving children, each of us may have an achy back. See in how many ways it can impact us! FIND THE YOGIC CURES!


  • An incredibly insightful article that beautifully highlights the profound impact of yoga on stress and anxiety relief. The author’s creative and engaging writing skill captivates the reader from the very beginning. The incorporation of relatable scenarios adds a personal touch that makes the content resonate deeply. The breakdown of each yoga pose, along with its benefits, is both informative and inspiring. Kudos to the author for presenting this valuable resource, guiding readers toward inner peace and well-being through the transformative practice of yoga!

  • I read the blog post and it was really helpful. The way it was written was also enjoyable to read. Keep it up and please share more content. Cheers!

Leave a Reply

Your email address will not be published. Required fields are marked *

About Author

Rashmi is a certified Yoga Teacher, Reiki Healer, Advanced Chakra Healer, Spiritual and PLRT Therapist, Yin Yoga And Pilates Instructor from India.

For result oriented health and nutrition coaching through Yoga and Reiki Healing in combination with other healing modalities, please check out Yogarsutra Healing Studio.

Recent Articles

  • All Post
  • Ayurveda
  • Life Hacks & Productivity
  • Science of Yoga
  • Yoga and skeletal system
  • Yoga by Anatomy
  • Yoga by Anatomy
  • Yoga For Beginners
  • Yoga for Healthy Living
  • yoga for students
  • Yoga injuries
    •   Back
    • Chakra Balancing
    •   Back
    • Health and Beauty
    •   Back
    • Meditation
    • Spirituality And Mysticism
    • Chakra Balancing
    •   Back
    • Yoga for healthy Living
    • Reiki and energy healing
    •   Back
    • Yogasanas and supports
    • Yoga and skeletal system

Download App

For regular updates and courses download our app.

Let's Talk

Prayagraj, India

Join Us

View Past Articles
June 2024
Scan the code to download our app