Can stress be released with top yoga poses for stress relief? You might be wondering about it! Stress has become a common ailment affecting millions globally. Amid hectic schedules and constant demands, finding moments of calm is essential. Yoga offers a natural remedy, with specific poses designed to alleviate stress. These poses target both the body and mind, promoting relaxation and tranquility. 

Studies show that yoga can reduce cortisol levels, the primary stress hormone, by up to 30%. By incorporating yoga into your routine, you can cultivate a sense of inner peace and improve overall well-being. From gentle stretches to mindful breathing exercises, these yoga poses provide a sanctuary from life’s pressures. So let’s find out more about top yoga poses for stress relief.

Top Yoga Poses For Stress Relief

Child’s Pose (Balasana)

Child’s Pose, also known as Balasana, is a restorative yoga posture that promotes relaxation and relieves tension in the back, shoulders, and chest. To perform this pose, start by kneeling on the yoga mat, then sit back on your heels while extending your arms forward and lowering your forehead to the ground. This gentle stretch elongates the spine and helps release built-up tension from the day. 

Balasana also allows for deep breathing, which triggers the body’s relaxation response and calms the nervous system. This pose can help alleviate stress-related symptoms such as headaches and fatigue by promoting circulation and blood flow to the brain. Regular practice of Child’s Pose can contribute to overall stress reduction and enhance feelings of well-being.

Corpse Pose (Savasana)

Corpse Pose, or Savasana, is often considered the ultimate relaxation posture in yoga. Lie down on your back with your arms by your sides, palms facing up, and legs extended. Close your eyes and focus on your breath, allowing your body to surrender completely to the ground. Savasana helps calm the mind, reduce tension, and promote deep relaxation, making it an excellent antidote to stress. 

This pose allows for complete rest and rejuvenation, allowing the body and mind to reset and recharge. Savasana can help alleviate symptoms of anxiety and depression by promoting a sense of inner peace and tranquility. By practicing Corpse Pose regularly, individuals can cultivate a greater sense of mindfulness and presence, leading to improved overall mental health and well-being.

child pose

Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a rejuvenating yoga pose that stretches the entire body while also calming the mind. Start on your hands and knees, then lift your hips upward, straightening your legs and arms to form an inverted V-shape. Press your hands firmly into the mat and lengthen your spine, allowing your head to hang freely. Downward Dog helps relieve stress by increasing blood flow to the brain and releasing tension from the shoulders and back. 

facing down dog yoga

This pose also strengthens the arms, shoulders, and core muscles, providing a physical outlet for stress and tension. The gentle inversion of Downward-Facing Dog can help improve circulation and alleviate symptoms of fatigue and lethargy. Incorporating this pose into your daily yoga practice can help promote a sense of balance and calm amidst life’s challenges.

Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose is a gentle flow between two poses that helps to warm up the spine, improve flexibility, and reduce stress. Begin on your hands and knees in a tabletop position. Inhale as you arch your back and lift your tailbone and head towards the ceiling (Cow Pose), then exhale as you round your spine and tuck your chin towards your chest (Cat Pose). 

cat cow pose

Repeat this fluid movement several times, syncing breath with movement to release tension and promote relaxation. Cat-Cow Pose helps increase spinal flexibility and mobility, which can alleviate stiffness and discomfort associated with stress and tension. This pose also encourages mindful breathing, allowing individuals to connect with their breath and cultivate a sense of inner calm and presence. Regular practice of Cat-Cow Pose can help relieve symptoms of anxiety and promote overall emotional well-being.

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

Legs-Up-The-Wall Pose, also known as Viparita Karani, is a restorative inversion pose that encourages relaxation and reduces stress. Sit close to a wall and lie on your back, extending your legs upward against the wall while keeping your arms relaxed by your sides. Close your eyes and focus on your breath, allowing gravity to gently stretch your hamstrings and release tension from your lower body. Viparita Karani helps calm the nervous system and promotes a sense of peace and well-being. It’s one of the top yoga poses for stress relief so far!

leg wall pose

This pose also facilitates lymphatic drainage and circulation, which can help reduce swelling and inflammation in the legs and feet. Legs-Up-The-Wall Pose can help alleviate symptoms of insomnia and promote restful sleep by inducing a state of deep relaxation. Incorporating this pose into your daily routine can provide relief from stress and fatigue, allowing you to feel more refreshed and rejuvenated.

Standing Forward Bend (Uttanasana)

Standing Forward Bend, or Uttanasana, is a calming yoga pose that stretches the entire back body, including the spine, hamstrings, and calves. Stand with your feet hip-width apart, then hinge at the hips and fold forward, allowing your upper body to hang loose and your hands to rest on the ground or grasp opposite elbows. This gentle inversion encourages blood flow to the brain, promoting relaxation and mental clarity. 

Uttanasana also helps release tension from the neck and shoulders, where stress often accumulates. As you breathe deeply in this pose, you may feel a sense of release and surrender, allowing stress to melt away. Regular practice of Standing Forward Bend can improve flexibility in the spine and hamstrings, making it easier to maintain good posture and prevent discomfort caused by tension and stiffness. Out of many top yoga poses for stress relief, it’s the recommended one.

Bridge Pose (Setu Bandhasana)

Bridge Pose, or Setu Bandhasana, is a rejuvenating backbend that opens the chest, shoulders, and heart center while also calming the mind. Lie on your back with your knees bent and feet hip-width apart, then press into your feet as you lift your hips towards the ceiling. Interlace your fingers underneath your back and roll your shoulders down away from your ears. Bridge Pose helps alleviate stress by stretching the front body and counteracting the effects of prolonged sitting and hunching over electronic devices. 

This pose also stimulates the thyroid gland, which regulates metabolism and energy levels, promoting a sense of vitality and well-being. As you hold Bridge Pose, focus on breathing deeply into your belly, allowing tension to release with each exhale. Incorporating this pose into your yoga practice can help alleviate symptoms of anxiety and depression while promoting a sense of inner strength and resilience.


Incorporating these top yoga poses for stress relief into your daily routine can significantly reduce stress levels and promote overall well-being. Whether you’re a beginner or an experienced yogi, these poses offer accessible and effective methods for finding peace and relaxation in the midst of life’s challenges. So, roll out your yoga mat, take a deep breath, and let go of stress with these rejuvenating yoga poses.