There are times when stress withholds your entire self just like the koala does.
You are not all alone. With work deadlines, immense buzzing of notifications, and endless to-dos, our lives become chaotic. To deal with that, you should press the “Pause” button, take a deep breath, and reset. That’s what yoga is for.
Yoga calms the mind, loosens the body and brings back that sense of calm that you have wanted. Yoga in person or attending yoga sessions online, it gives you the feeling of having your mind and body under your control.
Whether you’re a total beginner or just looking to unwind yourself, these easy yoga poses can work wonders.
Roll your mat, take a deep breath and dive into the ultimate stress-relief yoga!
1. Standing Forward Bend (Uttanasana)
Ever feel like the world is practically resting on your shoulders? This posture loosens the tension from the neck, back, and hamstrings.
How to do it:
- Stand tall, take a deep breath in, and as you exhale, slowly fold forward.
- Bend your knees slightly if needed, letting your hands rest on the floor or your legs.
- Let your head hang, releasing all that built-up tension.
- Hold for 6–8 deep breaths, then slowly rise back up.
Key Benefits
- Stretches the spine and hamstrings.
- Releases stress and mild fatigue.
- Allows fresh blood to flow to the brain. (Instant refresh!)
2. Child’s Pose (Balasana)
If yoga had a reset button, this would be it! Great for when you just need to take a break.
How to do it:
- Kneel on the mat with your toes touching, and sit on your heels.
- Bring your arms forward and place your forehead on the mat.
- Breathe deeply, sinking into the pose for at least 6 breaths.
Key Benefits:
- Calms the nervous system
- Promotes relaxation and deep breathing
- Releases tension in the lower back and shoulders
3. Cat-Cow Pose (Marjariasana)
Are you feeling stiff and stressed? This gentle flow is intended to limber up the spine and enhance deeper breathing, instantly calming an agitated mind.
How to do it:
- Begin on all fours, wrists under shoulders, knees under hips.
- Inhale, drop the belly, lift the chest, and look up (Cow Pose).
- Exhale, round the spine, tuck the chin and pull the belly in (Cat Pose).
- Repeat this movement slowly and in synchronisation with your breath for 8–10 rounds.
Key Benefits:
- Mobility of the spine is enhanced.
- Tension from the back and neck is released.
- Connects movement with breath for instant relaxation
4. Butterfly Pose (Baddha Konasana)
This is the perfect pose for those who want to release the tension in their hips and quiet their mind. It is simple, soothing, and the best way to unwind!
How to do it:
- Sit on the mat and bring the soles of your feet together.
- Hold your feet gently with your hands.
- Straighten your back and softly flap your knees like butterfly wings.
- Take slow, deep breaths, relaxing with each exhale.
Key Benefits:
- Opens the hips and stretches the inner thighs
- Reduces stress and promotes relaxation
- Supports better posture and mindful breathing
5. Easy Pose (Sukhasana)
The fascinating thing about this pose is that it takes only a few moments for a person to get mental peace. Truly simple, yet so effective!
How to do it:
- Sit crossed-legged with the hands resting on the knees.
- Keep the spine erect and shoulders relaxed.
- Close the eyes and breathe through the nose slowly in and out.
- Stay still for at least one minute to savour the calm.
Key Benefits:
- Instils serenity and mindfulness
- Relieves mental fatigue and anxiety
- Promotes good posture and deep breathing
6. Bridge Pose (Setu Bandhasana)
Feeling weighed down by stress? This pose lifts your mood—literally!
How to do it:
- Lie down on your back, bend your knees, and place your feet hip-width apart.
- Press down with your feet and lift your hips toward the sky.
- Keep your arms at your sides or, clasp your hands under your back.
- Hold on for 4–8 breaths and lower yourself down very slowly.
Key Benefits:
- It opens the chest and heart and allows blood circulation.
- It calms anxiety or restlessness as well as something in between—a profound calming.
- It releases tension in the lower back.
7. Corpse Pose (Savasana)
Definitely, lying down counts as yoga! This pose is all about complete relaxation for the entire body.
How to do it:
- Lie on your back with your arms at your sides, palms up.
- Close your eyes and breathe slowly and deeply.
- Let your body become heavy and relaxed on the ground.
- Stay here for at least 5 minutes (or longer if you are enjoying it!).
Key Benefits:
- Decreases blood pressure and heart rate
- Facilitates deep relaxation and mindfulness
- Offers an opportunity to reset your mind and body
The Mind-Body Connection – Why Yoga Works
Yoga isn’t just a physical exercise-it’s a powerhouse of stress management. The combination of movement, breath, and mindfulness has a calming effect that helps you face life with ease and less stress. It’s no wonder so many people run to yoga as a way to unwind and reset.
If the stress has accompanied you far too often, why not try some yoga? Roll out the mat in the morning, during a lunch break, or before bed-they all only take a few minutes to practice and can make a significant difference.
Ready to De-Stress? Join Our Online Yoga Sessions!
Wish to take your yoga journey further? Yoga With Yogi offers a series of yoga sessions online to help you relax, reset, and feel your best from the comfort of your home.
Try a session and feel the change!
