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10 Best Yoga Poses to Relieve Stress and Anxiety
yoga poses to relieve stress

Stress and anxiety have become the top health concerns worldwide. It is widely accepted fact that yoga reduces stress and promotes well-being. Recent Studies have revealed that practicing yoga prevents the onset of anxiety and also reduces it. World renowned yogi, Briohny Smyth says, “The key to de-stressing is realizing how to calm the mind and be present”. And yoga is the best way to do that.

Stress has become a health threat leading to problems like high blood pressure, heart problems, diabetes, depression, obesity, infertility, muscle tension, and more. Being a renowned yoga school, we jotted down 10 yoga poses to relieve stress and anxiety. Here’s our amazing list of yoga poses to relieve stress and anxiety:

Setu Bandhasana:

The bridge pose or setu bandhasana improves blood circulation. The back receives a good stretch which relieves body tension and reduces stress. This is one of the best yoga poses to relieve stress and anxiety. It also helps reduce sleeping disorders like insomnia.

To practice this pose, lay down on your back with knees bent and hands & feet on the ground. Lift the lower back off the ground as high as possible and hold the position for 10 seconds to one minute.

Baddha Konasana:

Baddha konasana, also known as the bound angle or cobbler pose is one of the easiest yoga poses for stress relief. It helps in maintaining a straight back and stretched inner thighs. This practice calms the mind, reduces the stress, and cures anxiety.

To practice this yogasana, sit erect with legs stretched out. Breathe out, and bend your knees as you pull your heels towards your pelvis. Press the soles of your feet close together, and let your knees drop to the sides.


Commonly called the camel pose, it is one of the best yoga poses to relieve stress and is an antidote to anxiety. It improves blood circulation, resulting in more oxygen supply to the brain and critical body parts.

To practice this yogasana, kneel down and then lean backwards to touch the feet with both hands.


It is is a seated forward bend which is regarded as a calming posture for the mind and nervous system. This pose helps stretch most of your body parts mainly the spine, shoulders and hamstrings. It acts as a stress reliever and also helps in reducing anxiety, anger and irritability.

To practise this pose, sit erect with legs stretched out and toes flexed towards you. Stretch out your arms, and let your fingers reach the farthest they can, the target should be your toes, but don’t force it. Exhale while bending and inhale while getting back to the starting position.

Utthita Trikonasana:

The extended triangle pose is yet another yoga poses for stress relief. The twist and stretch involved in this yogasana is therapeutic for anxiety and helps keep stress at bay.

In this asana, you have to stretch apart and keep one foot at a 90-degree angle. Extend both the arms and bend the body towards the lead foot. The final position should have one arm reaching the ground and the other towards the sky.


Marjariasana or the cat pose, when combined with breathing helps not only reduces stress but also releases tension in the spine. It improves the blood circulation and makes the body more flexible.

This asana forms a hands-and-knees tabletop position and the core muscles are pulled in toward the spine as the back rounds. The head should curl gently toward the floor.


Dandasana or the staff pose is another yoga poses for stress and anxiety. This is the basic yogasana you can begin with to cure your anxiety. It is a core strengthening seated yoga pose. When practised carefully with breathing it works wonders against stress.

To practice this asana, sit erect on the floor, keep your back straight and legs stretched out in the front. Feet should be pointing upwards. Place your palms touching the floor. Breathe steadily. Hold the pose for 20 to 30 seconds


The child pose or the balasana helps in reducing the tension in the spine, shoulders, and neck. This yogasana encourages steady conscious breathing which helps in relaxation. The pose resembles to the position of a foetus and is believed to provide emotional, mental and physical comfort.

To performance this yoga asana for stress relief, you have to lie on your back bringing the knees near the armpits by gripping outer edges of the feet and keeping the ankle stacked right above the knee.

Check out yoga for beginners poses in PDF format and share with others as well!


Commonly known as the bow pose, it is a good yoga asana to check anxiety. This pose expands the chest and strengthens the lungs, abdominal muscles and back.

In this asana, practitioners lie on their stomach, bend the legs backward and hold them with hands. The final posture looks like the shape of a dhanush (bow).


Savasana is one of the easiest and the best yoga poses to relieve stress and anxiety. It is commonly known as the corpse pose. It is a great yogasana to calm the mind, release stress, lower down the blood pressure, relieve headaches and improve sleeping patterns.

In this yoga pose, you have to lie on your back with your eyes closed, palms facing up and maintain a relaxed breathing.

Anxiety and stress can prevent you from doing your best in school, personal life, and career. Various global studies have revealed that yoga techniques can prevent the onset of anxiety. It reduces anxiety immediately, modulating the stress response system. Practice these above yoga poses and modifications to relieve stress and anxiety and enjoy a relaxed life.

If you have more queries on how to improve your yoga practice or start your yoga career send an email at info@spiritualpunditiz.com to speak with our team of yoga teachers.

Read what Ekattva students have to say about our yoga school popular for 200 hours yoga teacher training and weekly retreats in Rishikesh, India.

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