Stress is something most of us deal with on a daily basis—whether it’s because of work deadlines, personal challenges, or just the fast pace of modern life. When stress builds up, it doesn’t just affect our mind but also takes a toll on our body. Over time, it can lead to anxiety, fatigue, poor sleep, and even physical health issues.
The good news? Yoga offers a natural and effective way to restore calm. By combining mindful breathing, gentle movement, and relaxation, yoga helps activate the parasympathetic nervous system—the “rest and digest” response that brings your body back to balance.
1. Child’s Pose (Balasana)
How to do it:
- Kneel on the floor, big toes touching, knees apart.
- Fold forward, extending arms ahead or resting them by your sides.
- Rest your forehead on the mat and breathe deeply.
Why it helps: This gentle resting pose soothes the brain, relieves tension in the back, and encourages deep breathing.Perfect as a “reset” during stressful moments.
2. Cat-Cow Stretch (Marjariasana)
How to do it:
- Begin on hands and knees in a tabletop position.
- Inhale—arch your back, lift your head and tailbone (Cow).
- Exhale—round your back, tuck chin to chest (Cat).
Why it helps: Relieves back stiffness, improves spinal flexibility, and connects movement with breath, helping release stress.Move slowly with breath for 5–10 rounds.
3. Standing Forward Fold (Uttanasana)
How to do it:
- Stand tall, feet hip-width apart.
- Fold forward from the hips, letting your arms and head hang.
- Slightly bend knees if needed.
Why it helps: Calms the mind, reduces fatigue, and stretches the hamstrings. The gentle inversion brings more blood flow to the brain.
Tip: Try holding opposite elbows for extra relaxation.
4. Seated Forward Bend (Paschimottanasana)
How to do it:
- Sit with legs extended in front of you.
- Inhale, lengthen your spine, and exhale as you fold forward.
- Reach for your feet, ankles, or shins.
Why it helps: This pose quiets the mind, lengthens the spine, and reduces restlessness.
Tip: Don’t force the stretch—focus on slow breathing.
5. Legs Up the Wall (Viparita Karani)
How to do it:
- Sit sideways close to a wall.
- Swing legs up and lie back with arms relaxed by your sides.
- Stay here for 5–10 minutes, breathing slowly.
Why it helps: A restorative pose that reduces anxiety, improves circulation, and helps calm racing thoughts.
Tip: Place a cushion under hips for support
6. Bridge Pose (Setu Bandhasana)
How to do it:
- Lie on your back, bend knees, and place feet hip-width apart.
- Press feet into the floor as you lift hips upward.
- Hold for a few breaths, then slowly release.
Why it helps: Opens the chest, improves breathing, and releases tension in the spine and back muscles.
Tip: Place a yoga block under the sacrum for a restorative version
7. Corpse Pose (Savasana)
How to do it:
Lie flat on your back, legs slightly apart, arms relaxed at your sides.
- Close eyes, breathe naturally, and let go of all effort.
- Stay here for 5–10 minutes.
Why it helps: The ultimate relaxation pose—Savasana resets your nervous system, lowers heart rate, and brings deep calm.
Tip: Use a blanket or eye pillow for extra comfort.