Top 5 Yoga Poses for Stress Relief and Mind-Body Balance

It is no secret that there are plenty of pressures in life. It might be challenging to carve out even five minutes for self-care at times due to work, family obligations, commutes, and other factors. Thankfully, yoga can assist with that! Even if you just have a few minutes to practice a few positions in the morning or at the end of the day, yoga offers a wealth of skills to help you reduce stress in your life. The sympathetic nervous system, which kicks in when our bodies and thoughts go into fight-or-flight mode, is one of the chemical impacts of stress on the body. At this point, our breathing becomes shallow and rapid, our heart rate increases, and our mind races. We are not able to stay in this condition for very long, therefore learning how to relax your body and mind is an essential skill that will help you much. These five yoga positions, which you may perform singly or in a short sequence, can help you reduce stress in your life.

What Is Yoga?

India is the birthplace of yoga, an age-old mind-body discipline that translates from Sanskrit as “union.” In addition to movement, it incorporates breathing exercises and meditation to enhance your physical, mental, and emotional well-being and strengthen your mind-body connection. Yoga comes in a variety of forms, all of which depend on positions, or asanas. Yoga may be anything from a quiet, relaxing exercise to an intense workout.

Beneits of Yoga

  • Yoga reduces stress. Practicing yoga helps the body cope with the physical impacts of stress. The sympathetic nervous system and hormonal pathways combine to trigger the body’s fight-or-flight reaction, which causes the adrenal glands to release the stress hormone cortisol. The stress reaction is frequently measured using cortisol. It has been shown that practicing yoga lowers cortisol levels. Savasana, a calming posture, is typically practiced at the end of yoga lessons, which helps students feel less stressed.
  • Yoga has the potential to reduce pain. Engaging in yoga asanas (postures), meditation, or a mix of the two, helps lessen pain for those dealing with chronic illnesses such as arthritis, back and neck pain, multiple sclerosis, cancer, and hypertension.
  • Yoga helps enhance range of motion, flexibility, and mobility. The muscles, tendons, and ligaments lengthen with time and become more flexible.
  • Yoga improves breathing. Yoga incorporates breathing exercises called pranayama, which have the potential to lower stress levels, enhance lung capacity, and promote calmness. Deepening and slowing down breathing is emphasized in many pranayamas, as this triggers the body’s parasympathetic nervous system or relaxation response. We may greatly influence how our bodies perceive and react to stress by altering our breathing patterns. One of the most important things we can take away from our yoga practice is probably this.

Child’s Pose

women practicing yoga

This posture is great for opening up the lower back and releasing tension in the hips. Add whatever props you like to customize it to fit your physique. Bring your big toes toward each other, maybe touching behind you, while standing with your knees spread wide to the sides. Lower your forehead and chest to the floor, then begin to slowly push your hips back into your heels while walking your hands out in front of you. Bend your elbows if you need more relief in your upper back and shoulders as well as throughout your entire body. If you need more support while you unwind and breathe, you may always place blocks under your forehead or a cushion under your tummy. Breathe in and out slowly while focusing on releasing any tension or stress. Take ten deep breaths and remain here or stay longer if you choose.

Cat/Cow Flow

woman in a gray long-sleeve shirt and black pants doing a yoga pose

In this brief sequence, you will alternate between the stances of the cat and cow. When combined, these positions provide relief for all of the back muscles, including the spine. Additionally, it helps to soothe the mind by maintaining a regular breathing pattern while moving. You want to begin by using your deep abdominal muscles from the tabletop, with your knees under your hips and your wrists under your shoulders. Then, while opening up your throat and upper chest to the area in front of you and keeping your belly engaged, begin to sweep your chest forward on an inhale. It is called Cow Pose. When you exhale into cat pose, begin to curve your spine toward the ceiling and let it continue down your spine.  Raise your head to the ceiling and begin bringing your cranium down toward the ground.  Continue to breathe while moving through Cat and Cow, keeping the belly engaged. Continue in this flow for as long as it feels comfortable.

Eagle Pose

fit woman doing eagle pose

The body and mind find it difficult to focus on anything other than the current moment since this is a balancing posture that demands intense attention! Begin by standing in Tadasana with your shoulders back and down, your feet hip-width apart. During this position, choose an object to gaze at and concentrate on; it might be something soothing or enjoyable.  As though you were sitting cross-legged in a chair, slowly raise your right leg and cross it over your left.  Next, extend your left arm over your right, meeting at the elbow creases. As you begin to bend your elbows, bring your hands back together.  You may always wrap your arms and legs more tightly to deepen this posture but only go as far as you can without jeopardizing your breath or balance. This position helps expand and stretch the shoulders and hips, two areas of the body that are known to hold a lot of tension. It also helps reduce stress. Make sure you practice both sides, breathing on each for at least five breaths.


Forward Fold

woman wearing black sports bra reaching floor while standing

This may be done while seated or standing.  Begin by taking a few deep breaths, slowing them down, and extending them out. Next, if you would prefer to perform this exercise while seated, take a seat on the floor with your legs extended and your knees slightly bent. Do not worry about standing up; instead, begin to walk your hands out in front of you slowly while maintaining a deep inhale. Head and neck relaxation is achieved as you drop your chest toward your thighs. The next step is to begin lowering your head below your heart, which will assist your heart rate decrease and your anxiety level rise. Another way to forward fold is to stand and either let your arms hang down or hold the elbows of the person opposite you to adopt the “rag doll” stance. One of the quickest positions to help you recover from an acute stress response is the forward fold. While taking ten deep breaths, try it. 

Legs Up the Wall

woman in a red tank top and black shorts lying on the floor

This is the ideal approach to unwinding after a demanding day; your body needs time for your hips and lower back to rest. This allows you to let go of any racing thoughts in your head and is also a terrific technique to relax before bed. Locate a spot against a wall and take a position where your head is not toward the wall. After that, swing your legs up the wall. Use a blanket or cushion under your hips if necessary. As comfy as you can, close your eyes, and perhaps turn on some calming music. Permit all of your body and mind to release any tension-inducing ideas or concerns. As you unwind and become at ease, pay close attention to the current moment. As long as you like.

To lower your stress levels during your hectic day, you must give yourself time. You can perform any of these postures alone, held for a few breaths or more, or you can sequence them into a brief flow and repeat each one as often as you would like. The wonderful thing about yoga is that it helps you become more aware of your body and educates you about it. As you continue to practice, you will be able to see stress signs as soon as they appear and stop the stress reaction in its tracks. Continue to breathe, practice, and make time for yourself!


Making time each day for the top five yoga poses that promote mind-body balance and stress alleviation may be a life-changing practice. These postures provide a comprehensive approach to well-being by encouraging flexibility, mental clarity, and relaxation. People who practice these yoga positions regularly might find themselves much less stressed, more focused mentally, and more in balance physically and mentally. Accept these routines to develop a balanced relationship between your bodily and mental health, opening the door to a calmer, more contented existence.