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5 Yoga Asanas for Stress Relief

Published on 28 Jun 2021

5 Yoga Asanas for Stress Relief

Life and stress are like two peas in a pod. Each of us has undergone stressful times in life, and we all learn to cope with them in time. Some have devised ways to overcome anxious and stressful periods while others are on their way.

We believe in the healing powers of Yoga. The slow movements of yoga asanas bring sanity to this fast-paced world. Ergo, Yoga has hidden gems in the forms of asanas that work in the direction of combating your stress and alleviating your anxious bouts.

Even research conducted by ICICI Lombard General Insurance reported 74 percent of women and 80 percent of men live under stress because of an overload of work and insufficient rest.

  Suggested Read: With the world in a whirlwind, Yoga is our savior.  

We have listed down 5 Yoga For Stress Relief Poses to combat haywire thoughts and taxing times-

1. Sukhasana (Easy Pose)

Well, the names itself spells Sukh (happy)! 

Benefits of Sukhasana

  • You become comfortable with stillness and tranquility
  • Lengthens the Spine and back muscles
  • A steeping stone towards Meditation practice
  • Unlocks the hips, ankles and stretches the knees
  • Builds concentration skills

Step-by-step instructions on practicing Easy Pose

  1. Begin by sitting down with your back straight,
  2. Extend your legs in front.
  3. Gently start bending your knees to place your right foot under your left knee and left foot under your right knee,
  4. Keep your head straight and over your spine.
  5. Gaze in front and take deep breaths.
  6. Hold the pose for 30-60 seconds.
  7. Switch the crossed legs.

  Suggested Read: Yoga Poses for a Healthier Life

2. Seated Forward Bend (Paschimottanasana)

Feel the burn in your hamstrings, and don’t let your knees buckle!

Benefits of Paschimottansana

  • Stretches your Spine and lower back
  • Unlocks your Hamstrings
  • Alleviates menstrual discomfort
  • Enhances digestion
  • Strengthens your Liver
  • Eases menopause symptoms

Step-by-step instructions on practicing Paschimottansana

  1. Sit with your back straight and legs spread out.
  2. Raise your arms over your head. (reach for the ceiling!)
  3. Inhale and lengthen your spine. Exhale while bending forward to reach your knees. (Try to rest your belly on your thighs)
  4. Hold your ankles, or stay in that position as long as you find it comforting.
  5. Inhale back up.
  6. Repeat this yoga pose for 10-15 breaths.


Make use of a folded blanket to elevate your hips and gain length comfortably while stretching forward.

Suggested Read: Surya Namaskar for Weight Loss

3. Uttanasana (Standing forward bend)

Benefits of Uttanasana

  • Uplifts low-spirited mood swings
  • Brings calmness
  • Increases blood flow to the Brain
  • Stimulates Liver and Kidneys
  • Unlocks the hips, calves and hamstrings
  • Strengthens the Knees

Step-by-step instructions on practicing Standing Forward Bend

  1. Begin by standing tall or in Tadasana.
  2. Make sure that your arms are straight and near your thighs.
  3. Exhale to bend forwards. Try to use your hip-joints than waist for bending forward.
  4. Keep bending till your chest and stomach are flushed against your thighs.
  5. Adjust into the pose according to your flexibility level.
  6. Now touch your head to your knees. Clasp your ankles with your palms.
  7. Hold the pose for 10-20 seconds. Be sure to maintain a consistent breathing pattern.
  8. Gently release the pose to stand straight again.


Bend your knees generously if you feel discomfort while performing Standing forward bend. 

Remember to not push yourself  too much. Be aware of your flexibility. 

  Suggested Read: A Guide to Yoga Teacher Training Course

4. Reclining Happy Baby Pose (Ananda Balasana)

A happy yoga pose that will help you gain flexibility in your hamstrings and deepen hip flexion. 

Benefits of Ananda Balasana

  • Alleviates Back Pain
  • Busts stress and anxiety
  • Makes you feel energetic and active
  • Lengthens the Spine
  • Untucks the inner things, hips and groins

Step-by-step instructions on practicing Happy Baby Pose

  1. Begin by lying flat on your back.
  2. Bring your knees closer to your chest.
  3. Now try to grasp the pinky toes of your feet and widen your knees to bring them near your armpits.
  4. Your feet will be facing the sky.
  5. Hold on to the Happy Baby Pose for 6-7 breaths or as long as it feels good.


If you cannot grab your feet, then sweat not!

Holding your ankles or hamstrings would work just as well, and you will still benefit from the stretch.

 Remember to feel the goodness of your stretch!

Suggested Read: 5 Night Yoga Poses

5. Balasana (Child's Pose)

Benefits of Balasana

  • Eases neck and back pain
  • Lessens anxiety and stress
  • Brings peace
  • Straightens out your thighs, knees and ankles
  • Meritorious for your lymphatic and nervous system

Step-by-step instructions on practicing Child's Pose

  1. Begin by kneeling down on your yoga mat.
  2. Sit on your heels and start bending forward.
  3. Keep bending till your chest is flush against your thighs.
  4. You can either bring your arms forward or let them rest on your side.
  5. Breathe deep and hold the pose as long as you want.

Suggested Read: Healthy Alternatives for your Daily Meals


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