Stress has become an inevitable aspect of life in our fast-paced world. From work pressure to personal challenges to just the daily grind, stress can take a huge hit on your mental and physical health. Luckily, there are ways to cope with stress, and even mitigate its negative effects — and yoga is one of the most powerful tools in this area.
It’s not just stretching: The passion of yoga is about the body, the mind, and the breath. Several studies have found that yoga practice can actually reduce stress, lower anxiety, and enhance overall mental state. If you want an easy way to work off stress, you shouldn’t sign up for an expensive class or buy the latest complicated equipment. You can even begin right in your own home, with these five yoga poses scientifically proven to keep you calm, focused, and centered.
Child’s Pose (Balasana)
Child’s Pose, or Balasana, is among the most calming yoga poses you can practice. It’s a resting pose that safely stretches the body and soothes the nervous system. This position promotes deep breathing, which can activate the parasympathetic nervous system — the “rest and digest” part of your autonomic nervous system that helps undo the effects of stress.
Why It Works for Stress Relief:
Child’s Pose is the Pose That Activates Your Vagus Nerve. Research shows that it activates the vagus nerve, which is responsible for stress regulation and a relaxation response. Simply kneeling down and folding forward brings heart rate and blood pressure down, establishing a state of peace and tranquillity.
How to Do It:
Start in a kneeling position on the ground, big toes together and knees splayed wide.
Lower your torso slowly down towards the floor, arms extended in front of you or long alongside the body.
Forehead on the mat and let your body melt deep into the pose.
Deep inhale, long exhale, for 30 seconds at least, relaxing.
Downward-Facing Dog (Adho Mukha Svanasana)
The first pose that we will begin with in this class is Downward-Facing Dog, a foundational yoga pose that builds strength in the body while soothing the mind. It works to stretch the spine, hamstrings, and calves, and is a great way to open up tension from the body.
Why It Works for Stress Relief:
Yoga poses such as Downward-Facing Dog stimulate the parasympathetic nervous system, which the bilateral contact helps to and reduce stress and anxiety, according to a study published in Frontiers in Psychology. This pose simultaneously increases blood circulation, which helps release tension, and gives a feeling of invigoration.
How to Do It:
Begin in a tabletop position on your hands and knees, with your wrists directly beneath your shoulders, and knees beneath your hips.
Gradually raise your hips up and back until your body forms an inverted V shape.
Your hands remain firmly planted in the ground, your feet should be in little to no wider than hip-distance apart, and your heels should be aiming towards the ground.
Holding the pose for 30 seconds to 1 minute, breathing into the pose.
Seated Forward Bend (Paschimottanasana)
The Seated Forward Fold is a simple yet powerful pose that focuses on back, hamstrings, and calves. It is reputed to have a calming effect on both mind and body, promoting relaxation and easing pent-up tension.
Why It Works for Stress Relief:
For instance, research has shown that forward bending asanas such as in Paschimottanasana activate the parasympathetic nervous system, which helps alleviate stress and anxiety. The deep stretch in the back and legs, activity of controlled breathing letting the body relax as the mind slows down. It can also aid in digestion and help you sleep better.
How to Do It:
Start by sitting on the floor with your legs extended in front of you, straight.
Standing straight, inhale and grow your spine long.
On your exhale, gently fold forward, bringing your chest to your thighs.
Extend your arms toward your feet, ankles, or shins, depending on how flexible you are.
Hold the pose for 30 seconds to 1 minute, inhaling and exhaling deeply and concentrating on releasing any needed tension.
Legs-Up-The-Wall Pose (Viparita Karani)
This restorative pose helps promote deep relaxation and serves to create a calm nervous system. It’s an awesome way to reduce stress, release swelling, and stimulate circulation.
Why This Works for Stress Relief:
According to a study published in The International Journal of Yoga, restorative poses such as Viparita Karani can help lower blood pressure, reduce levels of cortisol (the stress hormone), and boost overall mood. Raising the feet also helps with circulation, alleviating tension, and promoting a sense of calm.
How to Do It:
Sit sideways against a wall or flat surface with one hip against the wall.
Lie back and raise your legs on the wall, straight.
Drop your arms by your sides, palms up, or rest your hands on your belly.
Spend 5-10 minutes simply relaxing and breathing deeply, letting your body fully unwind.
Corpse Pose (Savasana)
A pose that’s sometimes the last one we do in yoga practice, Savasana is also one of the most beneficial for relieving stress. Savasana is a pose of careful repose in which you lie on your back, arms and legs extended, with the entirety of your body supported by the floor.
Why It Works for Stress Relief:
The science behind Savasana is that it helps activate the parasympathetic nervous system—the part of our nervous system that reduces stress and promotes relaxation. By lying perfectly still and concentrating on your breathing, you enable your body to let go of tension and recuperate from the physical and mental effort of the day. Research indicates just a few minutes in Savasana can alleviate anxiety and cultivate a sense of calm.
How to Do It:
Lie flat on your back, legs extended and arms along your sides, palms facing up.
With your eyes closed take some long deep breaths to allow your body to relax with each breath.
Release any tightness in your body, and feel the breath flowing in and out of your body.
Hold the pose for 5 to 10 minutes, or longer if you’d like.
Conclusion
Yoga is an excellent tool for relieving stress and can improve overall health, both physically and mentally. All five of these poses — Child’s Pose, Downward-Facing Dog, Seated Forward Fold, Legs-Up-The-Wall and Corpse Pose — are simple and attainable ways to relieve some stress and get your head somewhere closer to center. Instructions for each pose promote relaxation, deep inhalation of breath, and present-moment awareness, all of which are powerful tools for reducing stress and fostering optimal health. These body postures are simple, check in with yourself to see how you can incorporate these into your daily practice and build that foundation of stress relief creating a sense of calm.
FAQs
How often should I do these yoga poses for stress relief?
You can do these poses on a daily basis or any time when you have stress. Even a few minutes here and there can vastly decrease stress levels and increase clarity.
Do I have to be flexible to do these poses?
No, you do not have to be flexible to perform these poses. Go by what feels comfortable for your body and progress to deepening your stretches gradually.
Does yoga get rid of stress entirely?
Yoga is very effective at reducing stress, but it’s not a panacea. Regular practice can help us minimize stress, but lifestyle changes — like proper nutrition, enough sleep, and time management — are vital as well.
How long do I hold each pose for?
Stay in each pose for 30 seconds to a minute, longer if you’re able. A good practice is to listen to your body and not overdo things.
Am I a beginner and can I do these yoga poses?
Yes! These postures are suitable for beginners and can be adapted based on your flexibility and strength. Maintain a focus on relaxation, as well as deep breathing while you perform each pose.