12 Best Yoga Poses for Stress Relief (Science-Backed Sequences)

You don’t just feel stress, but you also experience it in your body: tense shoulders, shallow breathing, headaches, digestive issues, and sleep disturbances. In fact, stress is now so common that 1 in 3 people experience it regularly. And the worst part? Most stress relief tips just scratch the surface without addressing both the mind and the body.

That’s where yoga poses for stress relief come in. Backed by science and rooted in tradition, yoga offers a holistic solution. Through mindful movement and guided breathwork, it helps release physical tension, activate your body’s relaxation response, and reset your nervous system from overdrive to calm.

In this guide, you’ll discover the 12 most effective yoga poses for stress relief, along with easy breathing techniques and step-by-step sequences to help you feel better and manage stress effectively.

The Science: How Yoga Poses Relieve Stress

Several people have reported feeling lighter—mentally and physically—after a yoga session. Wonder why? There’s science to the effects of yoga on the mind and the body.  

Stress Response vs. Relaxation Response

When you're stressed, your body flips into "fight-or-flight" mode, technically known as the sympathetic nervous system. Heart rate spikes, muscles tighten, and cortisol (the stress hormone) floods your system. But yoga helps by activating the parasympathetic nervous system, also called the “rest and digest” state. This is your body's natural way of recovering, healing, and relaxing.

Each yoga pose you practice does more than stretch your body. It creates pressure and release in key areas like the hips, shoulders, and spine—places where stress often manifests. When combined with mindful breathing, you begin to stimulate the vagus nerve, which plays a critical role in calming your heart rate and reducing stress.

A Harvard Medical School review found that regular yoga practice significantly lowers cortisol levels and reduces symptoms of stress and anxiety. Another study showed that just 10 minutes of yoga-based movement could reduce physiological markers of stress, even in high-pressure environments like corporate offices. Even traditional texts like the Hatha Yoga Pradipika describe asanas as tools to “balance the energies” and prepare the mind for inner peace.

Yoga poses for stress relief work through the body to heal the mind, and vice versa. This helps you think clearly, breathe deeply, and manage day-to-day stress effectively.

Experience the benefits of yoga for stress relief first-hand. Book a free 1-on-1 session with a certified yoga coach today!

12 Essential Yoga Poses for Immediate Stress Relief

Feeling overwhelmed? These 12 yoga poses are your fast track to calm. Backed by science and rooted in tradition, they target the physical symptoms of stress—tight shoulders, racing thoughts, and shallow breathing—helping you feel calmer and more relaxed. 

1. Child’s Pose
2. Legs Up The Wall Pose
3. Cat-Cow Pose
4. Standing Forward Fold
5. Bridge Pose
6. Seated Spinal Twist 
7. Eagle Pose
8. Pigeon Pose
9. Supported Fish Pose
10. Reclined Butterfly Pose
11. Knees-to-Chest Pose
12. Corpse Pose

Quick Relief Poses

1. Child’s Pose (Balasana)

This gentle, restorative pose calms the nervous system, lowers blood pressure, and gently stretches the lower back, which is a common area where stress builds up. 

1. Start on your knees, big toes touching, and sit back onto your heels.
2. Separate your knees about hip-width apart or wider.
3. Fold forward, bringing your forehead to the mat and extending your arms in front of you (or alongside your body).
4. Let your chest melt toward the floor and soften your shoulders, jaw, and hips.
5. Hold for 1-2 minutes, then release.

Modifications: Place a bolster or pillow under your chest for support. If you have tight hips, keep the knees closer together. 

2. Legs Up the Wall (Viparita Karani)

This is a great relaxation pose that reverses blood flow, reduces fatigue, and soothes the heart rate by stimulating the parasympathetic system.

1. Sit sideways against a wall with one hip touching it.
2. Gently lie back and swing your legs up against the wall.
3. Adjust your distance so your legs rest comfortably straight or slightly bent.
4. Let arms rest by your sides, palms facing up.
5. Hold for 2-5 minutes, ensuring you’re comfortable. 

Modifications: Place a folded blanket under your hips for a gentle inversion. In case you have tight hamstrings, scoot slightly away from the wall.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This dynamic flow eases spinal tension, improves breath awareness, and relieves neck and back stiffness.

1. Begin in a tabletop position, with shoulders over wrists and hips over knees.
2. Inhale: Arch your back, drop the belly, lift the chest and tailbone (Cow).
3. Exhale: Round the spine, tuck the chin and pelvis (Cat).
4. Move slowly, syncing breath and movement.
5. Repeat for 8-10 rounds.

Modifications: Place a blanket under your knees for cushion. For limited mobility, reduce the range of movement.

4. Standing Forward Fold (Uttanasana)

This gentle forward bend increases blood flow to the brain, calms the mind, and releases tension in the hamstrings and lower back.

1. Stand tall with feet hip-width apart.
2. Inhale: Lengthen your spine.
3. Exhale: Hinge from the hips and fold forward, letting your head hang.
4. Bend the knees slightly to release the lower back and clasp opposite elbows if comfortable.
5. Hold for 1–2 minutes.

Modifications: Use blocks under your hands or bend your knees generously.

Deeper-Release Poses

5. Bridge Pose (Setu Bandhasana)

This pose opens the heart, energizes the body, and relieves fatigue and mild depression.

1. Lie on your back with knees bent, feet hip-width apart, and flat on the floor.
2. Keep the arms by your sides, palms facing down.
3. Press into your feet and lift your hips toward the ceiling.
4. Option to interlace your fingers under your back and tuck your shoulders.
5. Hold for 30 seconds to 1 minute and repeat up to 3 times.

Modifications: Place a block under your sacrum for a supported variation.

6. Seated Spinal Twist (Ardha Matsyendrasana)

This gentle twist releases spinal tension, stimulates digestion (a stress-sensitive system), and improves focus.

1. Sit with the legs extended. 
2. Bend your right knee and cross it over the left leg.
3. Place your right hand behind you, and hook your left elbow outside your right knee.
4. Inhale to lengthen the spine and exhale to twist from the belly upward.
5. Gaze gently over the right shoulder.
6. Hold for 30-60 seconds, the switch sides and repeat.

Modifications: Keep the bottom leg straight if the full pose is too intense.

7. Eagle Pose (Garudasana)

This pose helps enhance focus, relieve shoulder tension, and calm scattered energy.

1. Stand with knees slightly bent. 
2. Cross your right thigh over the left and try to hook your right foot behind the calf.
3. Cross rthe ight arm under the left and bring the palms to touch.
4. Sink deeper into your legs, keeping your spine upright.
5. Gaze softly at a fixed point.
6. Hold for 30-45 seconds, then switch sides and repeat.

Modifications: Use a wall for balance. If a full leg wrap isn’t accessible, cross your thighs without hooking.

8. Pigeon Pose (Eka Pada Rajakapotasana)

This deep hip release pose eases emotional tension while promoting grounding and stillness.

1. Start from the downward dog pose. 
2. Bring your right knee toward your right wrist and right foot toward the left wrist.
3. Slide the left leg straight back, hips square.
4. Fold forward over your right leg, using arms or a bolster for support.
5. Rest your forehead on the floor or stacked fists.
6. Hold for 30-60 seconds, then repeat on the other side. 

Modifications: Use a block or blanket under the hip for support. 

Restorative Poses

9. Supported Fish Pose (Matsyasana with Props)

This pose gently opens the chest and throat, improves breathing capacity, and relieves anxiety.

1. Place a bolster or two firm pillows lengthwise on your mat.
2. Sit in front of the bolster and slowly recline so your upper back and head are supported.
3. Let your arms fall open to the sides, palms facing up.
4. Extend your legs or keep your knees bent with your feet on the floor.
5. Hold for 2-5 minutes. 

Modifications: Use a folded blanket under the head if the neck feels strained.

10. Reclined Butterfly Pose (Supta Baddha Konasana)

This gentle hip-opening pose also calms the mind and encourages relaxation. 

1. Lie on your back and bring the soles of your feet together.
2. Let your knees fall open like butterfly wings.
3. Place pillows or yoga blocks under your knees for support.
4. Rest your hands on your belly or by your sides.
5. Hold for 2-5 minutes. 

Modifications: Use a bolster under the spine for a heart-opening variation.

11. Knees-to-Chest Pose (Apanasana)

This pose soothes the digestive system, eases lower back tension, and grounds the nervous system.

1. Lie on your back and hug both knees into your chest.
2. Rock gently side to side to massage the lower back.
3. Keep the shoulders relaxed and spine grounded.
4. Option to lift the forehead toward the knees briefly, then release.
5. Hold for 1-2 minutes. 

Modifications: Hug one knee at a time if needed.

12. Corpse Pose (Savasana)

This is the ultimate relaxation pose that ties your practice together, reduces anxiety, and promotes deep healing and rest.

1. Lie flat on your back with legs extended and arms relaxed by your sides.
2. Let your feet fall open and palms face upward.
3. Close your eyes and scan your body, inviting each part to relax.
4. Stay completely still and let go of control over your breath.
5. Hold for 5-7 minutes. 

To make the most of your practice, work with a certified coach. Book a free 1-on-1 session today!

Breathing Techniques to Enhance Stress Relief

When you're stressed, your breath becomes shallow and erratic. When you're calm, it's deep and slow. Yoga helps you stay calm and composed by learning how to actually breathe! 

These three powerful pranayama (breathing) techniques are easy to learn, instantly effective, and pair perfectly with yoga poses:

1. 4-7-8 Breathing 
2. Box Breathing 
3. Belly Breathing

1. 4-7-8 Breathing

This breathing technique slows heart rate, extends the exhale (key for relaxation), and triggers the parasympathetic nervous system.

1. Sit or lie down comfortably.
2. Inhale through the nose for 4 counts.
3. Hold the breath for 7 counts.
4. Exhale slowly through the mouth for 8 counts.
5. Repeat for 4–6 rounds.

2. Box Breathing

This exercise balances the nervous system, improves concentration, and gives a sense of control.

1. Inhale through the nose for 4 counts.
2. Hold for 4 counts.
3. Exhale for 4 counts.
4. Hold for 4 counts.
5. Repeat for 4–6 rounds, keeping the rhythm steady.

3. Belly Breathing

This technique activates the vagus nerve, oxygenates deeply, and trains the body to stay relaxed under pressure.

1. Sit or lie down with one hand on the belly.
2. Inhale deeply through the nose, expanding the belly.
3. Exhale slowly through the nose, letting the belly fall.
4. Keep chest still; focus on lower belly movement.
5. Practice for 2–5 minutes.

Want to understand how guided breathing techniques work? Try this free group class on Breathing and Meditation and see for yourself!

3 Powerful Stress Relief Yoga Sequences

Whether you need a break from the stress at work or a restorative wind-down flow for your evenings, there is a yoga sequence for every kind of stress. 

Best Time to Practice Yoga for Maximum Stress Relief

Timing your yoga practice strategically can amplify its effects. Here’s how to align your daily yoga for stress relief with your schedule for maximum benefit.

Morning Practice (Energy & Prevention)

Practicing in the morning activates the parasympathetic nervous system early, helps you stay calm through the day, and boosts circulation and mental focus. 

Best Poses:

• Bridge Pose
• Standing Forward Fold
• Seated Spinal Twist

Midday Reset (Acute Relief)

This offers a much-needed relief from stressful meetings, screen time, and endless tasks at work. It helps you reconnect the brain to the body and boost focus. 

Best Poses:

• Desk Downward Dog
• Chair Pigeon
• Eagle Arms

Evening Practice (Recovery & Sleep)

Practicing in the evenings helps lower cortisol levels naturally and prepares the body for restful sleep. It also helps process emotional and mental tension built during the day.

Best Poses:

• Child’s Pose
• Legs Up the Wall Pose
• Corpse Pose

Consistency, not length, is key. Just 5–10 minutes of daily yoga for stress relief can retrain your stress response.

If you’re new to yoga and don’t know how to start for effective stress relief, try this: 

By building your yoga routine around your lifestyle, you can make time for your practice easily and stay more consistent. 

Need help? Book a free 1-on-1 session today!

Conclusion

With just a few mindful movements and intentional breathwork offered by yoga, you can reset your nervous system, release stored tension, and reconnect with a calmer, clearer you.

These 12 yoga poses for stress relief aren't just exercises, but tools backed by science and shaped by centuries of yogic tradition. And the best part? They’re always available to you for practicing at your convenience. 

MyYogaTeacher coaches are available round-the-clock. Whether you need instant relief or want to cultivate long-term stress management skills, they can offer online, live guidance tailored to your requirements. 

Book a free session today!

Frequently Asked Questions

What are the best yoga poses for stress relief?

The best yoga poses for stress relief include: 

1. Child’s Pose
2. Legs Up the Wall
3. Cat-Cow
4. Pigeon Pose
5. Corpse Pose 

These postures calm the nervous system, release tension from the body, and promote mental relaxation. Each targets different areas where stress accumulates, such as the back, hips, and shoulders.

How long should I hold yoga poses for stress relief?

Hold stress-relief poses for 1 to 5 minutes, depending on the intensity of the pose and your comfort level. Restorative poses like Legs Up the Wall or Reclined Butterfly can be held longer (up to 10 minutes), while active poses like Bridge or Eagle are best held for 30 seconds to 1 minute.

Can yoga poses provide immediate stress relief? 

Yes, many yoga poses can provide immediate stress relief by lowering cortisol levels, improving breath flow, and calming the mind. Poses like Forward Fold, Child’s Pose, and deep breathing exercises (e.g., 4-7-8 breathing) are especially effective in reducing stress quickly, often within minutes.

Which yoga poses are best for work stress?

For work stress, choose poses that can be done at your desk or during short breaks. The best include: 

1. Neck Rolls
2. Seated Spinal Twist
3. Eagle Arms
4. Desk Downward Dog
5. Chair Pigeon Pose. 

Pair these with box breathing for quick, effective midday resets.