Introduction
In today’s fast-paced world, stress and anxiety have become all too common. But yoga offers a natural and effective way to bring calm back into your life. If you’re feeling overwhelmed, these 5 simple yoga poses [yoga for stress relief] can help you breathe easier, relax your body, and quiet your mind—whether at home or practising during a yoga TTC in India.
1. Child’s Pose (Balasana)
This gentle resting pose calms the nervous system and stretches the lower back.
How to do it:
Kneel down, sit back on your heels, fold forward, and rest your forehead on the mat. Stretch your arms out or keep them alongside your body.
Stay for 1–2 minutes, focusing on deep breathing.
2. Cat-Cow Pose (Marjaryasana–Bitilasana)
Great for releasing tension in the spine and improving breathing flow.
How to do it:
Come to all fours. Inhale and arch your back (cow), exhale and round it (cat). Move slowly with your breath.
Repeat for 1–2 minutes.
3. Legs Up the Wall (Viparita Karani)
A powerful relaxation pose that reduces fatigue and soothes the mind.
How to do it:
Lie on your back and lift your legs up against a wall. Let your arms rest by your sides.
Hold for 5–10 minutes for full effect.
4. Seated Forward Bend (Paschimottanasana)
Calms the brain and stretches the entire back body.
How to do it:
Sit with legs extended, inhale to lengthen your spine, exhale and fold forward gently.
Hold for 1–3 minutes, keeping your breath steady.
5. Corpse Pose (Savasana)
The ultimate pose for full-body relaxation and grounding.
How to do it:
Lie on your back, arms and legs relaxed, eyes closed. Focus on slow, deep breathing.
Stay for 5–10 minutes, or longer if time allows.
Practice These Poses During a Yoga Retreat or Yoga TTC
At Rishi Adiyogpeeth, we include these calming postures as part of our Yoga TTC in Nainital and yoga retreat programs. Learning how to deal with stress through yoga can be life-changing, and it starts with a simple daily practice.
Final Thoughts
You don’t need to be an expert to benefit from yoga. These 5 gentle poses are perfect for anyone looking to ease anxiety and feel more centered. Make them part of your daily routine, or explore them further in a certified yoga teacher training course.