Yoga for Stress Relief: Try These 5 Poses to Help Calm Your Mind

Yoga is one of my favorite ways to de-stress because it’s simple, effective, and you don’t need any special equipment to do it. It combines mindful movement, deep breathing, and relaxation techniques to help you unwind and reset. Even if you’ve never set foot on a yoga mat, these poses are easy to learn and can bring some much-needed calm into your life.

Before we get into the poses, let’s talk about why yoga is so good for managing stress.

Activating the Relaxation Response

One of the best things about yoga is that it helps activate your body’s “relaxation response.” You’ve probably heard of the fight-or-flight response—that’s what happens when you’re stressed, and your body goes into survival mode. Your heart races, your breathing becomes shallow, and you feel tense. Yoga helps shift you out of that mode and into the parasympathetic nervous system, also known as the “rest and digest” mode.

Calming the Mind with Breath and Movement

Yoga encourages deep, mindful breathing, which is incredibly calming for the nervous system. When we breathe deeply and slowly, it signals to the brain that it’s safe to relax. The combination of controlled breathing and gentle movement helps release physical tension in the body and calm racing thoughts.

Now that we know how yoga works to reduce stress, let’s talk about the specific poses that can help you unwind.

1. Child’s Pose (Balasana)

If you’ve ever taken a yoga class, you’re probably familiar with Child’s Pose. It’s one of the most comforting and restorative poses, and it’s a great way to calm your mind when you’re feeling stressed.

How It Calms the Mind:

Child’s Pose is incredibly grounding. By folding forward and resting your forehead on the mat (or a pillow), you’re helping your body relax into the earth, which can make you feel safe and supported. This pose also gently stretches your back, hips, and shoulders, releasing physical tension in areas where we tend to hold stress.

How to Do It:

• Start by kneeling on the floor with your big toes touching and your knees spread wide.

• Sit back on your heels and reach your arms forward, resting your forehead on the floor or a pillow.

• Breathe deeply, allowing your body to sink into the pose.

• Stay here for 1-3 minutes, focusing on slow, steady breaths.

My Experience:

There have been days where I feel like I just can’t anymore—like I’m carrying the weight of the world on my shoulders. On those days, I spend a little extra time in Child’s Pose, just letting myself breathe and be still. It’s amazing how something so simple can make such a big difference.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

This dynamic movement between Cat Pose and Cow Pose is a great way to release tension in the spine and help ease a stressed mind. The gentle flow helps you connect with your breath and release any tightness that’s built up in your back, which is a common spot for stress to accumulate.

How It Calms the Mind:

Cat-Cow is not only great for the body, but the rhythmic movement paired with breath can help quiet mental chatter. When you synchronize your breath with your movement, it creates a meditative quality that helps bring your focus into the present moment, making it easier to let go of anxious thoughts.

How to Do It:

• Start on your hands and knees in a tabletop position.

• As you inhale, drop your belly toward the mat, lift your chest, and gaze upward (this is Cow Pose).

• As you exhale, round your back, tuck your chin toward your chest, and press your hands into the mat (this is Cat Pose).

• Continue to flow between these two movements for 1-2 minutes, following the pace of your breath.

My Experience:

On days when I’ve been sitting at a desk for too long, Cat-Cow feels like a much-needed reset for my body. It also helps calm the mind because it’s such a simple, repetitive movement—almost like a moving meditation.

3. Legs-Up-the-Wall Pose (Viparita Karani)

This one is an absolute game-changer for relaxation. If you’re ever feeling drained or overwhelmed, Legs-Up-the-Wall Pose is a must-try. It’s one of the easiest poses to do, and it delivers instant stress relief by calming the nervous system.

How It Calms the Mind:

Legs-Up-the-Wall Pose helps reverse the effects of gravity on your body, promoting circulation and reducing swelling in the legs. But the real magic happens when you just let your body rest in this inverted position. It’s incredibly calming for the mind and helps ease feelings of anxiety or overwhelm.

How to Do It:

• Find a clear space near a wall.

• Sit with one hip against the wall, then lie back and swing your legs up against the wall.

• Your body should form a 90-degree angle, with your hips as close to the wall as possible.

• Close your eyes and breathe deeply, staying here for 5-10 minutes.

My Experience:

Sometimes I like to end my yoga practice (or even my day) with Legs-Up-the-Wall. It’s like hitting the reset button on my mind and body. There’s something about just letting go in this pose that feels incredibly relaxing.

4. Seated Forward Bend (Paschimottanasana)

Forward bends are naturally calming because they encourage your body to turn inward. Seated Forward Bend is a gentle, accessible pose that helps stretch the hamstrings and lower back while calming the mind.

How It Calms the Mind:

This pose encourages a deep stretch in the body, which helps release physical tension, particularly in the lower back and legs. But more than that, it’s a pose that promotes introspection. By folding forward, you’re essentially creating a cocoon for yourself, which can feel comforting and safe—perfect for when you need to de-stress.

How to Do It:

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

• Inhale, lengthen your spine, and as you exhale, fold forward from the hips, reaching for your feet or shins.

• Keep your back long and your breath steady.

• Stay in the pose for 1-2 minutes, allowing your body to relax deeper with each exhale.

My Experience:

This one can be challenging at first. Sometimes there is alot of judgment with regards to how far you can fold. The important part here is a straight spine. It's not about touching your toes or folding all the way down. Take the ego out of this one and you will find the benefit!

5. Corpse Pose (Savasana)

Don’t let the name fool you—Corpse Pose, or Savasana, is one of the most important poses in yoga for stress relief. It’s a pose of total relaxation and is usually done at the end of a yoga practice to help your body and mind fully absorb the benefits of the practice.

How It Calms the Mind:

Savasana is all about letting go. You simply lie down, close your eyes, and allow your body to fully relax. This pose encourages complete surrender and is often used for deep relaxation and meditation. It’s a great way to let go of stress and tension at the end of your day.

How to Do It:

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

• Close your eyes and focus on your breath.

• Let your entire body sink into the floor, releasing any tension.

• Stay here for 5-10 minutes, allowing yourself to fully relax.

My Experience:

Savasana is one of the most important poses in yoga. It’s a reminder that sometimes the best thing we can do for ourselves is nothing at all—just breathe and be. This pose is best saved for last as it allows pause for your mind and body, helping to integrate all of your hard work into the subconscious. It's ok if your mind wanders, just return to your breath and enjoy.

Final Thoughts: Making Yoga a Part of Your Stress-Relief Routine

Yoga is a powerful tool for managing stress because it combines movement, mindfulness, and breathwork, all of which help calm the mind and body. The best part is that these poses are accessible to everyone, no matter your experience level.

Start by incorporating these five poses into your daily routine—whether it’s a quick 10-minute break in the middle of the day or a relaxing wind-down before bed. You’ll be amazed at how much calmer and more centered you feel. Your mind (and body) will thank you!