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12 Yoga Poses to Calm Your Mind and Body

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12 Yoga Poses to Calm Your Mind and Body

Is stress creating havoc in your life? Well, you are not alone in this battle! Stress is a modern-day epidemic that impacts people of all ages, from toddlers to adults.

Even simple events like arguing with your partner or missing your bus can make you feel stressed. Thankfully, there is Yoga to your rescue! There are many techniques in Yoga for stress relief that work like a charm when performed in the right way.

Why Yoga is a Good for Stress Relief and Relaxation?:

Yoga is an ancient Indian practice that involves the three main aspects of our body – body, mind, and breathing. While performing the Yoga poses, the body stays in sync with the breath. In this process, the different muscle groups in the body loosen up and release tension.

Slow breathing lets you focus on the movements instead of random thoughts in your head. After the session, you will experience a stress-free mind. You will also enjoy the feeling of “being in the moment”!

Top Benefits of Yoga for Stress Relief:


Yoga is a wonderful therapy for managing stress and anxiety. Even Westerners believe in its power and follow it in their daily lives. Studies show that practicing Yoga for at least 20-30 minutes a day can free your body and mind from stress. One of the top benefits of taking up Yoga for stress management is its ability to balance the body, mind, and soul, helping to tackle physical and mental issues.

Regular practice of Yoga can normalize your sleep cycle, which is essential for eliminating stress from your life. The inhale and exhale techniques involved in slow breathing during Yoga help flush out toxic air from the body and allow more oxygen into it. This leads to better blood circulation and improved body functioning. By focusing on the movements and breath during Yoga, you can attain mindfulness and learn how to deal with situations better. Yoga also relieves muscle tension, restores calmness of mind, and increases your sense of well-being.

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12 Best Yoga Postures for Stress Relief:

  1. Upward Arm Stretch:
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  • Stress can cause tightness in muscles, which can lead to more stress.
  • Upward Arm Stretch is a simple Yoga asana that offers relief from muscle pain and anxiety.
  • It releases tension from the muscles around the neck, shoulders, spine, and arms.
  • To do this asana, sit on a chair, face the wall, and crawl your fingers upwards on the wall.
  1. Right Angle Pose:
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  • Right Angle Pose is an excellent Yoga asana for relaxation and stress relief.
  • It calms the mind, releases tension from the back muscles, and improves breath regulation.
  • Stand close to the wall, place your hands on it, and walk backwards to create a right-angle position.
  • Repeat this pose 15 times, twice a day.
  1. Downward Facing Dog:
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  • Downward Facing Dog is a popular stress relief Yoga pose.
  • It increases blood flow to the brain, improves lung capacity, and energizes the body.
  • Spread a yoga mat on the floor, move into a diamond pose, and lift up the hips to form an inverted ‘V’ position.
  • Do this asana 2-3 times a day and gradually increase the frequency.
  1. Knees to Chest:
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  • Knees to Chest is a Yoga position for stress relief.
  • It involves stretching the pelvis and lower back to release tension and toxins from the body.
  • Lie on your back, pull your knees towards your chest, and rock gently from side to side.
  • Repeat this asana 5-6 times a day.
  1. Easy Pose:
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  • Easy Pose is a stress-relieving exercise for beginners.
  • It involves sitting cross-legged and practicing deep breathing exercises.
  • Be seated on the floor, fold your legs, place your hands on your knees, and sit straight.
  • Perform this asana for a minimum of 15-20 minutes for desired results.
  1. Child’s Pose:
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  • Child’s Pose is a Yoga pose for relaxation and stress relief.
  • It resembles the fetal position and loosens up the lower back muscles.
  • Kneel down on the floor, bring your chest between the knees, and touch the ground with your forehead.
  • Perform this asana 5 to 10 times a day.
  1. Corpse Pose:
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  • Corpse Pose is a mind-relaxing Yoga asana.
  • Lie down on your back, close your eyes, and let your muscles stay free.
  • Retain this position for 10 minutes and gradually get back to the normal position.
  • Perform this asana once or twice, with each session lasting for 20-30 minutes.
  1. Reclined Spinal Twist:
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  • Reclined Spinal Twist is a popular Yoga asana for stress relief.
  • It stretches the chest muscles, massages the abdominal muscles, and relieves tension from the lower back.
  • Lie down on the ground, bend your knees, and shift them from side to side.
  • Repeat the asana 5-10 times on each side.
  1. Cat Pose:
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  • Cat Pose is an effective stress relief Yoga pose.
  • It stimulates the digestive system, improves blood circulation, and reduces back muscle tightness.
  • Sit in Vajrasana position, place your palms on the ground, and stretch your head and tailbone.
  • Repeat the asana 5-10 times on each side.
  1. Legs up the Wall Pose:
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  • Legs up the Wall Pose is a relaxing asana for tension and stress relief.
  • It promotes better blood circulation, reduces swelling and pain, and relieves stress and anxiety.
  • Lie down on your back, raise your legs, and place them against the wall.
  • Maintain the position for 5-20 minutes, depending on your level.
  1. Eagle Pose:
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  • Eagle Pose is another stress relief Yoga pose.
  • It improves balance, removes tension from various body parts, and releases negative thoughts.
  • Stand straight, wrap one leg around the other, bend your elbows, and twist your arms.
  • Experts recommend performing this asana 2-3 times a day.
  1. Standing Forward Bend:
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  • Standing Forward Bend is an excellent yoga pose for anxiety and stress relief.
  • It boosts oxygen supply to the brain, treats mild depression and anxiety, and strengthens muscles.
  • Stand straight, exhale, and bend your torso from the hips.
  • Maintain the position for 15-20 seconds and slowly return to the original state.

How Many Times To Do?:

  • You can perform this asana 3 times a day.
  • Slowly increase the frequency.
  • Those are some of the best Yoga poses for stress relief.
  • If you are a beginner, we strongly recommend you to speak to an expert before practicing them on your own.
  • If you are suffering from chronic stress, please consult a doctor.
  • Seek the right course of treatment.


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