Yoga for Relaxation: Poses to Reduce Stress and Increase Calm

Whether you're brand new to yoga or simply looking to incorporate more restorative practices into your routine, the right poses can help melt away tension and bring you back to a state of calm.

In this article, we’ll guide you through a series of soothing poses specifically designed to help you relax, unwind, and reset—no matter what life throws your way.

Yoga Poses to Reduce Stress and Increase Calm

🧘‍♀️ Child’s Pose (Balasana) – Grounding and soothing for the mind and body
🧱 Legs-Up-The-Wall Pose (Viparita Karani) – Eases tension and supports circulation
🐈‍⬛🐄 Cat-Cow Stretch (Marjaryasana-Bitilasana) – Gently releases spinal tension
🙆‍♀️ Seated Forward Fold (Paschimottanasana) – Encourages inner calm and stretches the body
🔄 Supine Twist (Supta Matsyendrasana) – Detoxifying and deeply relaxing
🛌 Corpse Pose (Savasana) – Promotes full-body stillness and mental clarity

Preparing for a Relaxing Yoga Session
Top Yoga Poses for Relaxation and Stress Reduction
Incorporating Breathwork and Mindfulness
Building a Daily Relaxation Routine

Preparing for a Relaxing Yoga Session

Creating the right atmosphere for your yoga practice can make a big difference in how deeply you relax. While you don’t need a fancy studio or lots of equipment, a few simple preparations can help you fully unwind and get the most out of your time on the mat.

Choose a Quiet, Comfortable Space

Find a spot where you won’t be interrupted—somewhere peaceful, with minimal noise or distractions. It could be a corner of your bedroom, a cozy spot in the living room, or even outdoors if the weather’s nice.

Lay down a yoga mat or a soft blanket to create your personal sanctuary.

Set the Mood

A calming environment can enhance the relaxation effect. Dim the lights or light a candle. Soft background music, nature sounds, or calming instrumental playlists can help ease your mind.

Consider using essential oils like lavender or chamomile in a diffuser to create a soothing aroma.

Gather Simple Props (Optional)

While not essential, props can make your practice more comfortable:

A blanket or bolster for extra support in seated or lying-down poses.
A yoga block or cushion to help with posture.
An eye pillow or small towel to cover your eyes during final relaxation.

These extras help your body feel supported, allowing you to fully let go.

🧣 Use props like blankets or cushions to support your body and encourage full release into each pose.

Wear Comfortable Clothing

Dress in loose, breathable clothes that allow you to move freely. The goal is comfort—not performance—so skip anything restrictive or tight.

Let Go of Expectations

Perhaps the most important preparation of all: release any pressure to “do it right.” This is your time to slow down and care for yourself. You don’t need to be flexible or experienced. Just show up, breathe, and allow yourself to settle into stillness.

🕯️ Light a candle or use essential oils like lavender to create a soothing atmosphere before your practice.

Top Yoga Poses for Relaxation and Stress Reduction

These yoga poses are designed to help release tension, calm the nervous system, and invite a sense of peace into your body and mind. Move through them slowly, focusing on your breath, and feel free to stay in each pose as long as it feels good.

Child’s Pose (Balasana)

This grounding pose gently stretches the lower back and hips, while calming the mind. It's a safe place to rest and reconnect with your breath.

How to do it:

Kneel on your mat, touch your big toes together, and sit back on your heels.
Separate your knees hip-width apart and fold forward, resting your forehead on the mat or a pillow.
Stretch your arms forward or let them relax by your sides.

Legs-Up-The-Wall Pose (Viparita Karani)

This gentle inversion soothes the nervous system, reduces swelling in the legs, and promotes circulation. It’s a perfect pose to wind down, especially at the end of the day.

How to do it:

Sit sideways next to a wall, then lie back and swing your legs up so they rest against the wall.
Keep your arms relaxed by your sides, palms facing up.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

This rhythmic movement relieves tension in the spine and encourages deep, conscious breathing, helping to center the mind and relax the body.

How to do it:

Start on your hands and knees in a tabletop position.
Inhale, arch your back and lift your head and tailbone (Cow).
Exhale, round your spine and tuck your chin (Cat).
Continue to move with your breath for several rounds.

Seated Forward Fold (Paschimottanasana)

This calming pose stretches the back and hamstrings while gently turning your focus inward. It’s especially soothing when you soften the knees and rest your head on a block or pillow.

How to do it:

Sit with your legs extended straight in front of you.
Inhale to lengthen your spine, then exhale as you fold forward from the hips, reaching toward your feet.
Rest your hands on your legs, feet, or the floor.

Supine Twist (Supta Matsyendrasana)

Twists help release spinal tension, massage the internal organs, and encourage detoxification. They also feel deeply relaxing when done slowly with breath awareness.

How to do it:

Lie on your back, hug your knees to your chest, then let them fall to one side while keeping your shoulders grounded.
Turn your head in the opposite direction if comfortable.
Repeat on the other side.

Corpse Pose (Savasana)

Though it looks simple, Savasana is one of the most powerful poses for relaxation. It allows your body to fully absorb the benefits of your practice and promotes total stillness and surrender.

How to do it:

Lie flat on your back, legs extended comfortably apart, arms relaxed by your sides, palms up.
Close your eyes and breathe naturally.
Stay for 5–10 minutes (or longer, if you like).

Take your time with each pose. There's no rush—this is your moment to slow down and nurture yourself.

⏳ Hold each pose for longer than usual to encourage deeper relaxation—think 1–5 minutes per posture.

Incorporating Breathwork and Mindfulness

While the poses themselves are powerful, the true magic of yoga for stress relief often lies in the subtle practices of breathwork and mindfulness. These tools help deepen your connection to the present moment and guide your nervous system into a state of calm and restoration.

The Power of the Breath

In yoga, breath is more than just a function—it’s a bridge between the body and mind. Conscious breathing activates the parasympathetic nervous system, helping to slow the heart rate, lower blood pressure, and reduce anxiety.

Try this simple technique during your practice: Box Breathing

Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts

Repeat for 4–6 rounds, or as long as you like. This creates a sense of structure and calm, especially when your mind feels scattered.

Another favorite: 4-7-8 Breathing

Inhale for 4 counts
Hold for 7 counts
Exhale slowly for 8 counts

This method is especially helpful for winding down before bed or easing tension during high-stress moments.

☁️ Visualize stress melting away with every exhale while you breathe in each pose.

Mindfulness in Movement

As you move through each pose, bring awareness to how your body feels. Notice the stretch in your muscles, the texture of your mat, the rhythm of your breath. If your thoughts wander, gently guide them back without judgment.

You can ask yourself:

“Where do I feel tension right now?”
“Can I soften just a little more in this pose?”
“What’s the quality of my breath?”

This kind of attention turns your yoga session into a moving meditation.

Stillness and Meditation

Even a few minutes of stillness can calm a busy mind. After your yoga session, try sitting or lying down quietly for 2–5 minutes. You might place one hand on your heart and the other on your belly and simply notice your breath. You could also silently repeat a calming phrase, like “I am safe,” or “Let go.”

Mindfulness isn’t about clearing your mind—it’s about noticing your experience with curiosity and compassion.

🎧 Play soft instrumental music or nature sounds to help calm your mind and block out distractions.

Building a Daily Relaxation Routine

Creating a consistent yoga practice for relaxation doesn’t require a big time commitment or elaborate setup. What matters most is showing up regularly—even if it’s just for a few minutes each day.

With a simple, intentional routine, you can train your body and mind to shift into a state of calm more easily over time.

Start Small and Stay Consistent

Aim for just 10 to 15 minutes a day to begin. You don’t need to do a full flow or a long session—just a few poses paired with mindful breathing can make a real difference. The key is consistency.

Even five minutes before bed or during a lunch break can have a calming effect.

Choose a Time That Works for You

The best time to practice is the one you can stick to:

Morning: Set the tone for your day with grounding, energizing poses.
Evening: Unwind from daily stress and prepare for restful sleep.
Midday: Take a mental reset during a stressful workday.

Try anchoring your practice to a habit you already have, like after brushing your teeth or before checking your phone in the morning.

🛏️ Try yoga right before bed to improve sleep and quiet a racing mind.

Create a Simple Go-To Routine

Keep it uncomplicated. Here’s an example of a short daily relaxation flow:

Child’s Pose – 1–2 minutes
Cat-Cow – 1 minute
Seated Forward Fold – 2 minutes
Supine Twist – 1 minute each side
Legs-Up-The-Wall – 3–5 minutes
Savasana – 2–5 minutes

Mix and match poses based on what your body needs each day.

📵 Put your phone on Do Not Disturb so you can fully unplug and be present.

Reflect and Reset

After your practice, take a few moments to reflect. How do you feel now compared to when you started? You might jot down a quick note in a journal or simply sit in silence. These moments of reflection deepen your connection to the practice and reinforce the habit.

📓 Keep a yoga journal to track how different poses affect your mood and energy levels.

Be Gentle With Yourself

Some days, you may skip your practice. That’s okay. Relaxation is not another task to perfect—it’s an act of kindness to yourself. Each time you return to the mat, you’re reinforcing that commitment to care for your well-being.

More Articles for You:

Healthawei

Search This Blog