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Yoga for Stress Relief with Images

Yoga is considered to have a relaxing impact on the body, and many yoga poses have a stress-relieving effect. The balance and strength of the body, together with the concentration on soothing and clearing the mind, are reflected in mind and body oneness, therefore it’s no surprise that many individuals resort to this alternative therapy for recovery.

 According to studies, even a little yoga can help reduce tension, anxiety, and sadness. A key principle of yoga is that your body and mind are one and the same. Yoga will help you balance and tone the connection between your body and mind, as well as improve your capacity to remain peaceful and relaxed.

In this post, we’ll talk about what stress is, what its symptoms are, how yoga may help you relax, and which yoga positions can help us in stress relief. Let’s get started.

What is Stress?

Stress is defined as a state of emotional or physical discomfort. When we are under duress or threatened, we react with stress. It frequently occurs when we are confronted with a circumstance that we do not believe we can handle or control. We all handle stress in different ways. Genetics, early life events, personality, and social and economic situations can all influence our ability to cope.

When we are stressed, our bodies release stress hormones, which stimulate our immune system and provoke a fight or flight reaction. This allows us to react rapidly in potentially perilous situations. Excessive stress can have a long-term impact on our physical and emotional health.

What Are Symptoms of Stress?


Grinding teeth/ clenched jawForgetfulness
Low energyLack of focus
Tense musclesIrritability
Dry mouthMood swings
ShakingRacing thoughts
Loss of sexual desirePersistent worrying
Chest painAnxiety
Upset stomach – diarrhea, nausea, constipationDepression

Yoga is especially beneficial for stress management because it promotes mindfulness and self-compassion through controlled breathing, meditation, mental imagery, and a series of stretching stretches known as asanas. Let’s check how yoga reduces stress.

How Does Yoga Help For Stress Relief?

Yoga Poses reduce stress by working on your body in the following ways:

  • Yoga helps in calming the mind.
  • Yoga relaxes the body.
  • Yoga builds self-awareness.
  • Yoga enables us to be in the present moment.
  • Yoga stretches our muscles and releases tension.
  • Yoga takes away from stressful situations.
  • Yoga brings attention to the breath.
  • Yoga releases emotional energy.

What Are the Yoga Asanas To help With Stress Relief?

The yoga asanas that can help to relieve stress are as follows:

  1. Easy Pose (Sukhasana)
  2. Child’s Pose (Balasana)
  3. Bridge Pose (Setu Bandha Sarvangasana)
  4. Cat-Cow Pose (Chakravakasana)
  5. Legs-up-the-wall Pose (Viparita Karani)
  6. Corpse Pose (Savasana)

Now, discuss in detail how the above yoga asanas help us to relieve stress.

Benefit: Sukhasana or Easy Pose, is a simple beneficial pose that relaxes the mind and relieves stress.

How to do it:

  • Sitting cross-legged on your mat, right shin(foot) in the front.
  • Now, slowly bend forward as far as you can, arms out in front of you.
  • Don’t push yourself too hard.
  • Stay in the forward bend for five breaths, then straighten.
  • Switch legs and repeat the above steps.

1.  Child’s Pose (Balasana)

Benefit: Balasana or Child’s pose is excellent for calming the mind and calming the adrenal glands. A child’s Pose can aid in stress reduction and lymphatic and neurological system restoration.

How to do it:

  • Kneel on a yoga mat with legs together.
  • Now, slowly sit back onto heels.
  • Extend your torso up and bend forward from the hips so your chest rests on your thighs and your forehead rests on the ground in front of you.
  • Now roll your shoulders and place your palms up near your feet.
  • Hold this position for 5 – 6 breaths.

2.  Bridge Pose (Setu Bandha Sarvangasana)

Benefit: Setu Bandha Sarvangasana or bridge pose, serves to relax and calm the brain and central nervous system, as well as relieve stress, anxiety, and moderate melancholy.

How to do it:

  • Lay on your back and bend both knees.
  • Place feet flat on the floor at hip-width apart.
  • Slide arms alongside the body with palms facing down.
  • Inhale and lift the hips up, rolling the spine off the floor.
  • Squeeze knees lightly together to keep the knees hip-width apart.
  • Press down into the arms and shoulders to open the chest upwards.
  • Engage legs and buttocks to lift the hips higher.
  • Breathe and hold for 4-8 breaths.

3.  Cat-Cow Pose (Chakravakasana)

Benefit: is another asana that helps relieve stress, increase spinal flexibility and mobility and create emotional balance.

How to do it:

  • (For cat): Start on all fours.
  • Then round your back toward the ceiling while exhaling.
  • Bring your navel up towards your spine.
  • Now, bring back to the neutral position, of spine and head aligned.
  • Now, (for cow): Inhale and tilt your pelvis back.
  • Ensure your tailbone sticks up.
  • Keep your abdominal muscles hugging your spine by drawing your navel in.
  • Repeat the process 3 to 5 times.

4.  Legs-up-the-wall Pose (Viparita Karani)

Benefit: Legs-up-the-wall Pose or Viparita Karani, taking your legs against a wall will help you relax and is terrific stress to unwind before bedtime.

How to do it:

  • Start by placing your hips against a wall.
  • Then roll onto your back while straightening your legs against the wall.
  • Your bottom should be pressed against the wall as close as possible.
  • You might have to wiggle your way up close.
  • Hold this pose for 3 to 5 minutes.

5.  Corpse Pose (Savasana)

Benefit: Savasana, or Corpse Pose, improves physical and emotional grounding, relaxes the entire body, and leads to total relaxation.

How to do it:

  • Lay flat on your back.
  • Legs are close together but without touching.
  • Arms at sides with palms facing up.
  • Let your eyes and face soften and close your eyes, while breathing deeply.
  • Starting at the top of your head, bring your attention to each part of your body until you reach your toes.
  • Hold this position for 4-5 minutes.


Yoga is fantastic because it teaches you about your body and encourages you to become more aware of it. As you practice, you’ll learn to recognize stress signs as soon as they appear, allowing you to quickly stop the stress response in its tracks. Continue to breathe, practice, and make time for yourself! We hope you enjoyed reading our post. Have a question? Please write in the comments section.


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