7 Expert-Recommended Yoga Poses for Stress Relief

Throughout my years as a yoga instructor, one request I’ve heard repeatedly is: “Can you recommend some yoga poses that help with stress?”

It's no surprise because stress is an unavoidable part of modern life. From work pressures to personal responsibilities and family matters, there's so much going on in our daily lives, and our bodies and minds rarely get a pause from the constant overwhelm. Thankfully, yoga can be a way to reset and refresh from daily stress.

But here's the catch: many yoga routines can be too complex for beginners. On the other hand, some sequences feel more like an intense workout than a means of stress relief.

That’s why I’ve put together this guide of seven underrated but incredibly effective yoga poses I’ve consistently recommended to students. These poses are beginner-friendly, gentle, and designed to calm your nervous system and muscles. I will also show you pose modifications, how to incorporate breathwork for stress relief, and how to build a simple yoga routine to beat stress.

Want to jump right to the poses? Here’s a quick rundown of 7 stress-relieving yoga poses:

• Supported Child’s Pose

• Legs Up the Wall (Viparita Karani)

• Two Knee Spinal Twist (Jathara Parivartanasana)

• Thread the Needle Pose

• Cat-Cow Stretch

• Standing Forward Fold  (Uttanasana)

• Supported Bridge Pose

What Makes a Pose Great for Stress Relief?

Numerous studies have shown that yoga is effective for stress relief. However, not all yoga poses are effective for calming the effects of stress on your mind and body. The best stress-relief poses share these qualities:

• Gentle movement combined with stillness

You want just enough movement to release tension, but nothing that gets your heart racing. The idea is to ease your body into stillness, rather than pushing or powering through. This allows your nervous system to relax from physical and psychological stress.

• Deep breathing yoga

Have you ever noticed how your breath shortens when you’re stressed? That’s your body reacting to a perceived threat. In calming poses, we make the breath long, slow, and conscious. This type of breathing signals the parasympathetic nervous system to calm your heart rate, lower blood pressure, and help your body relax. A few rounds of deep breathing yoga can work wonders for both your body and your mood.

• Comfort and support

Comfort is everything when it comes to yoga for stress relief. You don’t need to twist yourself into a pretzel to get the benefits. In fact, the opposite is true. Using props like pillows, blankets, yoga blocks, or straps can make a huge difference. They help you ease into poses without strain or discomfort, allowing your body to relax entirely. So when you practice, don't hesitate to grab your yoga mat or fold up a blanket for support.

I went on sick leave due to burnout and felt completely stuck—my body couldn’t relax or function properly. Trying Yogaia was a turning point. I practiced daily during my recovery, and Yin yoga especially resonated with me. The relaxing yoga and meditation classes have helped me sleep so peacefully compared to before, and they calm me down whenever I feel restless. — Arja, 67, member since 2015

The 7 Best Yoga Poses for Stress Relief

1. Supported Child’s Pose

This is a deeply calming and restorative pose that gently stretches the hips and back while soothing the nervous system. It helps reduce anxiety, relax tense muscles, and calm the entire body.

How to do it:

• Kneel on the floor with your big toes touching and knees spread apart.

• Sit back onto your heels.

• Slowly fold forward, extending your arms in front or resting them alongside your body.

• Rest your forehead on the floor or a supportive prop like a bolster or pillow.

• Close your eyes and take slow, deep breaths for 1-3 minutes.

Modifications:

1. Place a bolster or folded blanket between your thighs and calves for added comfort.
2. Keep your knees closer together if that feels better for your body.

When to do it:

Child's Pose is best practiced in the evening or before bedtime to release mental and physical tension accumulated during the day and prepare for restful sleep.

2. Legs Up the Wall (Viparita Karani)

One of the most calming yet simple poses out there. It improves circulation, relieves leg swelling, calms the nervous system, and reduces fatigue.

How to do it:

• Sit sideways near a wall, then lie back and extend your legs up the wall.

• Adjust the sit bones close to the wall.

• Rest arms by your sides, palms up.

• Relax and breathe deeply for 5-15 minutes.

Modifications:

1. Place a folded blanket or bolster under the hips.
2. Move slightly away from the wall if the hamstrings are tight.

When to do it:

Ideal for evening practice to unwind and promote relaxation after a long day.

3. Two Knee Spinal Twist (Jathara Parivartanasana)

This gentle spinal twist is fantastic for releasing tension in the back and massaging the digestive organs. Also great for unwinding mental stress.

How to do it:

• Lie on your back with knees bent, and feet flat.

• Extend arms out in a T-shape.

• Lower your knees to one side, and turn your head the opposite way.

• Hold 30 seconds to 1 minute, then switch sides.

Modifications:

1. Support knees with a pillow or blanket if needed.

When to do it:

Works well in the morning or evening, helping to gently wake up the spine or relax before sleep.

If you find these poses challenging, don’t worry. There are other gentle forms of yoga you can try, such as chair yoga, which offers all the calming benefits of yoga without having to get down on the floor. Check out this guide to the best chair yoga apps for stress relief from the comfort of your chair.

4. Thread the Needle Pose

This pose targets the upper body, especially the shoulders and upper back, releasing tense muscles and improving circulation. It is also very calming when combined with yoga breathing exercises.

How to do it:

• Begin in a tabletop neutral position.

• Slide your right arm underneath your left arm, palm facing up.

• Lower your right shoulder and temple to the floor, keeping the left shoulder relaxed.

• Extend the left arm overhead or keep it where it is.

• Hold for 30 seconds to 1 minute, then switch sides.

Modifications:

1. Use a yoga block or folded blanket under your shoulder or head for support.

When to do it:

Useful for stress relief anytime during the day, especially after long periods of sitting or computer work.

5. Cat-Cow Stretch

This flowing movement increases spinal flexibility, releases tension in the back and neck, and synchronizes breath with movement to enhance mindfulness practice.

How to do it:

• Start on all fours with wrists under shoulders and knees under hips.

• Inhale, arch your back, lifting your tailbone and head (Cow Pose).

• Exhale, round your spine, tucking your chin and tailbone (Cat Pose).

• Continue flowing for 1-2 minutes.

Modifications:

1. Sit in a comfortable seated position on a chair.

2. Place hands on knees and alternate arching and rounding the spine with breath.

When to do it:

Effective in the morning to energize or midday to relieve accumulated stress and tension.

6. Standing Forward Fold (Uttanasana)

This calming forward bend stretches the hamstrings and lower back, helping to reduce anxiety and promote relaxation by calming the prefrontal cortex.

How to do it:

• Stand with feet hip-width apart in a standing position.

• Hinge at the hips and fold forward, letting your head hang heavy.

• Slightly bend your knees if needed to avoid strain.

• Hold elbows or let arms dangle.

• Hold for 30 seconds to 1 minute.

Modifications:

1. Use blocks or rest hands on a chair for support.
2. Keep knees bent for a deeper stretch without strain.

When to do it:

Best in the afternoon or evening to release tension and calm the mind.

7. Supported Bridge Pose

This gentle backbend is an ideal yoga posture for stress relief. It opens the chest and heart, strengthens the back and legs, and keeps the lower back and shoulders relaxed.

Note: Avoid this pose if you have neck or shoulder injuries.

How to do it:

• Lie on your back with knees bent and feet hip-width apart, flat on the floor.

• Press firmly into your feet and lift your hips toward the ceiling.

• Place a yoga block or bolster under your sacrum for support to maintain a restorative position.

• Allow your arms to relax by your sides with your shoulders relaxed.

• Hold this position for 30 seconds to 1 minute, breathing deeply.

• Slowly lower your hips back down to the floor.

Modifications:

1. Use props such as a block or bolster to reduce strain and make the pose restorative.

When to do it:

Ideal for both morning and evening practice to either energize the body or promote deep relaxation.

Want to unwind even further? Explore these 5 gentle poses to help your body ease into deep rest and better sleep with Yoga Nidra.

Incorporate Breathing Exercises

If you've tried several yoga exercises for stress relief, but they don't seem to work, one thing you might be getting wrong is your breath.

Deep breathing signals to your nervous system that it’s safe to relax. Studies show that controlled breathing techniques can lower cortisol levels, calm the prefrontal cortex (the part of your brain involved in overthinking), and activate the relaxation response.

That’s where the 4-7-8 Breath comes in. It's a powerful yoga breathing exercise that helps calm the mind and slow the heart rate. I usually recommend it for my students looking for immediate stress relief, and it does wonders, especially when combined with gentle yoga postures like Legs Up the Wall or Supported Bridge Pose.

How to Practice the 4-7-8 Breath

• Find a comfortable seated or lying position. You can even use a meditation cushion or lie back on your mat with your knees bent and feet flat.

• Inhale through your nose for a slow count of 4.

• Hold your breath gently for seven counts. Don't strain your abdominal muscles. Keep your upper body loose.

• Exhale through your mouth for a slow count of 8, completely emptying your lungs. You can make a soft "whoosh" sound here.

Repeat this for four breath cycles as a start. You can gradually build up to eight rounds with regular practice.

When to Use the 4-7-8 Breath

This yoga breathing practice pairs well with the poses described above, especially at the end of your session or during Savasana. You can also use it:

• Before bed to improve sleep

• During the day to manage stressful situations

• Before or after gentle yoga to enhance your mind-body connection

How to Build Your 10-Minute Stress Relief Routine

A simple 10-minute yoga routine practiced on a regular basis can greatly relieve stress, especially when you combine movement, breathwork, and rest. Here's how to structure it:

Warm-up (2 minutes of gentle movement)

Gently awaken your body and calm your mind with simple movements:

• Start in a comfortable seated position or on all fours (neutral position).

• Begin with 30 seconds of slow shoulder rolls. Inhale as you lift your shoulders up toward your ears, exhale as you roll them back and down. Repeat a few times.

• Flow through 1-2 minutes of Cat-Cow Stretch (Marjaryasana-Bitilasana), synchronizing breath with movement. Inhale to arch your back (Cow), exhale to round your spine (Cat).

• This warm-up releases tension in the spine and prepares your body for deeper stretches.

Main poses (3–4 calming postures, 5-7 minutes total)

Choose 3 or 4 of the following gentle, restorative poses to hold for about 1–2 minutes each:

• Supported Child’s Pose (Balasana)

Rest your torso on a yoga block or bolster to release tension in your hips and back.

• Thread the Needle Pose

Stretch the upper body, focusing on opening the shoulders and upper back while keeping the left shoulder and right shoulder relaxed.

• Two Knee Spinal Twist (Jathara Parivartanasana)

Gently twist the spine and massage the abdominal muscles for better relaxation and digestion.

• Legs Up the Wall (Viparita Karani)

Elevate your legs to calm the nervous system and improve circulation.

Breathwork (2–3 minutes)

Incorporate the 4-7-8 breath or alternate nostril yoga breathing.

• To practice the alternate nostril breathing: Breathe in and out through one nostril at a time while gently closing the other nostril using your fingers in a specific hand position (usually Vishnu Mudra).

• Repeat your preferred breathwork technique for 3-5 cycles, focusing on the breath to deepen relaxation and reduce stress.

Closing rest (Savasana, 2 minutes)

End your routine with Savasana (Corpse Pose) to allow the body and mind to absorb the calming effects:

• Lie flat on your back with arms relaxed by your sides, palms facing up.

• Use a blanket or bolster under your knees for comfort if needed.

• Close your eyes, relax your entire body, and breathe naturally.

• Stay here for 2 minutes, releasing any remaining tension.

Looking to deepen your yoga practice from home? Check out our guide to the best online yoga classes of 2025. There’s something for every schedule and budget.

Tips for Sustaining a Regular Yoga Practice

One of the most powerful gifts you can give yourself is a steady, nourishing yoga routine. It doesn’t have to be long or fancy, but make it consistent. Here’s how I recommend you keep it going, to get the benefits of yoga for stress relief:

Roll out your mat at the same time each day: Whether it’s right after you wake up or just before bed, your body will build a habit from the regular practice.

Create a space that feels good: A soft playlist or a scented candle can make your practice time feel special.

Keep your props nearby: A folded blanket, yoga block, or soft cushion can support your body, allowing you to settle into each position without strain.

Track your progress: Did you sleep a bit better? Do your shoulders feel more relaxed? Jotting down a line or two after practice is a lovely way to stay connected to your growth.

Common Mistakes to Watch Out For

Holding your breath: It sounds simple, but we all forget to breathe sometimes. However, deep, steady breathing is the heart of any yoga practice, especially when aiming to reduce stress.

Skipping warm-up or cool-down: Even just a minute or two of gentle movement at the beginning, and a quiet rest at the end, helps your entire body transition into and out of practice with care.

Pushing too hard: Yoga is about feeling good, so don't strain your muscles aiming for the "perfect" form. If something doesn’t feel right, modify it or skip it altogether.

FAQs

What type of yoga is best for stress relief?

Gentle yoga, such as yin or restorative yoga, can be beneficial. These styles focus on slowing down the body, holding poses for longer periods, and breathing deeply to relieve stress. 

Does yoga really reduce stress?

Several studies have shown links to stress reduction with yoga practice. Also, the combination of stretching and breathing gives your brain something better to focus on than stressful thoughts.

Which yoga reduces anxiety?

Breathwork and restorative types of yoga are great for calming the mind and body. They help regulate the part of your brain that becomes anxious during stressful moments.

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Conclusion

Stress is an inevitable part of life, but through yoga therapy, you can restore your mental and physical balance before burnout hits. By incorporating the gentle yoga poses and breathing techniques outlined in this guide, you can stay centered through life’s ups and downs.

Yogaia offers a way for me to practice yoga at home at any time of the day. I've done classes first thing in the morning to get energized, and I've done some late at night to relax before bed. — Amy Lauder, user since 2017

If you’re ready to make stress relief a consistent practice, Yogaia is here to support you. You can join our live classes where experienced instructors offer real-time guidance, ensuring you perform each pose safely and effectively. Plus, with access to over 3,000 on-demand sessions, you can easily find the perfect beginner-friendly or intermediate class to help you unwind after a hectic day.