Yoga for Stress Relief: The Best Poses to Calm Your Mind

When life feels overwhelming, even a few minutes of yoga can help quiet the noise. More than just stretching, yoga works directly with your nervous system—lowering cortisol levels, slowing your breath, and grounding you in the present. In our Stress Relief course, we focus on slow, supportive movements and mindful breathing to help you reset. Below, we’re sharing a few of the most effective poses from the series, and why they work when your mind won’t slow down.

1. Child’s Pose (Balasana)

This resting posture invites your body to fold inward, signaling safety and stillness. It gently stretches the back and hips while calming the mind. Focus on deep, even breathing here to activate the parasympathetic nervous system—the part responsible for rest and relaxation.

Why it works: Balasana slows your heart rate and creates a sense of security. It’s a go-to pose for moments of overwhelm.

2. Legs Up the Wall (Viparita Karani)

This deeply restorative pose involves lying on your back with your legs extended up a wall. It helps circulate blood flow, reduces swelling in the legs, and encourages a calm, meditative state.

Why it works: Inverting your legs promotes circulation and relaxes your lower back, while the gentle elevation helps your body shift out of “fight or flight” mode.

3. Seated Forward Fold (Paschimottanasana)

A gentle fold over the legs encourages introspection and ease. With each exhale, you release a little more tension in the back, hamstrings, and mind.

Why it works: Forward folds naturally draw your energy inward. Combined with slow breathing, this pose supports emotional release and nervous system regulation.

4. Cat-Cow Flow (Marjaryasana-Bitilasana)

Moving gently between these two poses warms up the spine and connects breath to movement. It’s great for relieving physical tension and mental restlessness.

Why it works: Repeating this slow movement pattern builds rhythm and focus, helping you get out of your head and into your body.

5. Reclining Bound Angle Pose (Supta Baddha Konasana)

This heart-opening, restorative posture is practiced lying down with the soles of the feet together and knees gently dropping to the sides. Use cushions or blocks for extra support.

Why it works: This deeply grounding pose helps release tension from the hips and chest—two areas where stress often lives. It promotes stillness and gentle emotional release.

Stress Relief, On Your Terms

You’ll find these poses—along with full guided sequences—in our Stress Relief course. Every class is designed to meet you where you are, whether you have five minutes or forty. Our instructors guide you step by step, encouraging slower breath, softer movement, and a deep sense of calm.

Whether you’re dealing with work stress, anxiety, or just need a break from a busy day, a few intentional poses can make all the difference. The peace you’re looking for might just start with one breath.