Yoga Poses for Stress management

Yoga Poses for Stress management

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In the next 30 days, you will discover one of the main reasons yoga is so popular: put simply, it makes you feel good! Many of these yoga poses, mentioned in this article have a deeply calming effect on one’s overall body. The Child’s Pose, the Seated Forward Bend, or the Cat-Cow Pose, along with many of the inverted postures, are especially good in this sense.

The breathing techniques you learn on will enable you to use your full lung capacity while paying close attention to each rhythm and you will also learn the art of combining breathing with every movement that will teach you to listen to your body and become more sensitive to its moods and sensations without any judgment.

The deeply calming and relaxing Corpse Yoga Pose with which we complete most workout sessions helps you to deeply relax and focus on your mind, often promoting a feeling of perfect harmony and overall well-being that carries over into the rest of your life.

Yoga Poses for Stress Management:

Pose #1: Complete Breath Standing

This gentle yoga pose that is usually considered great for a stretch is a great warm-up yoga pose.  One can also use it throughout the day at any time one feels the need to calm himself/herself and center themselves.


  • Increases energy & focus
  • Strengthens spine
  • Tones arms & upper body
  • Improves balance & posture


  1. Stand in the Mountain Pose.  Start by exhaling slowly through the nose and then contracting your abdomen and relaxing both your shoulder and the neck accordingly. Then accordingly, let your chin sink towards your chest.
  2. Begin with a long, deep relaxing breath as you slowly raise your chin, both of the arms, and palms facing upwards. Lifting your arms will open your lungs allowing the air to smoothly flow in.
  3. At the same time, rise on both of your toes until both of your arms are fully extended and, if you feel steady, bring both of your hands together. Hold your breath tightly and count slowly to five.
  4. Exhale as you gracefully lower your arms and sink onto your heels. Repeat twice.

Pose #2: Side Bend

The second pose that we are going to discuss is The Side Bend, also popularly known as Nitambasana in ancient books, which often helps in reducing the flabbiness at the waist and hips.


  • Lengthens spine
  • Targets “love handles”
  • Tones arms


  1. Stand in the Mountain Yoga Pose, both of the hands by your side. Then accordingly jump, or step, both of your feet to about 2 feet apart from each other, and inhale a deep breath as you gracefully raise both of your arms. Clasp both of your hands above your head, then accordingly keep your index fingers straight in a “steeple” posture. Then hug your head tightly with your biceps to lock your torso into a similar position.
  2. Exhale and then bend slowly to the right side. If you feel yourself leaning slightly forwards or backward, it means you are taking the stretch too far. Hold for the count of 5, then slowly exhale to the center. Then accordingly repeat on the other side.

Modifications: Try performing this yoga asana with your back against a wall to ensure that your body keeps its correct alignment. Both of your heels, buttocks, and shoulders should stay still in contact with the wall.

Adaptions to this yoga pose include: resting both of your arms down by your sides, and then accordingly placing both of your hands behind your head, elbows out to the other sides.

Pose #3: Chest Opener

These intense forward bends usually stretch the spine and hamstrings. And today in this article, we will be learning a less extreme version of the classic yoga pose.


  • Tones & firm’s arms
  • Tones & firms bust
  • Relieves tension in neck & shoulders
  • Realigns spine


  1. Start by standing in the Mountain Yoga Pose with both of your feet slightly apart. Raise both of your arms to shoulder height in front of you, then accordingly bring them round behind your back and then clasp both of your hands. Arch backward to open the chest. Hold for a count of fifteen, breathing slowly while in the position.
  2. Then slowly and gently bend forwards, raising both of your arms behind your back. Don’t worry how far you can bend, just feel the pain or effect of a stretch, and accordingly listen to your body to avoid the overwhelming pain and over-stretching.
  3. Hold this position for a count of about 15-16 as you slowly start to breathe, and then accordingly exhale as you return to an upright body posture.

Pose #4: Standing Forward Bend

The Standing Forward Bend yoga pose, or popularly known as the Uttanasana, is known for stretching one’s spine and hamstrings. But to start, today we will only practice a less extreme version of the standing forward bend classic yoga pose.


  • Strengthens back muscles
  • Stretches hamstrings
  • Tones digestive organs
  • Can relieve headaches


  1. Start by standing in the Mountain Yoga Pose, with your feet just slightly apart from each other.
  2. Inhale as you gracefully raise both of your arms to parallel above your head, both the palms facing inwards.
  3. Exhale as you fold forwards from both of the hips. Bending both of your knees slightly, then gently grasp your elbows, and bring your nose as close to your knees as is relaxing and comfortable. Then accordingly, hold for a count of 15, breathing in position.
  4. To come out of the pose, place your hands on your hips, and exhale as you slowly raise your upper body to a standing position.

Note: This pose is not recommended for people with high blood pressure or glaucoma. If you have lower back concerns, practice with care or wait until you are better.

Pose #5: Seated Forward Bend

Today in this article, we will build on the previous article’s poses, so start with gently intensifying the stretches a little.


  • Strengthens spine
  • Improves digestion
  • The seated forward bend yoga pose can help with infertility, high blood pressure, and common problems like insomnia.
  • Relieves menstrual discomfort & menopause symptom.


  • Sit on the floor, in Staff Pose, feet together, legs extended in front of you, and hands-on the floor beside your hips.
  • Inhale as you gracefully raise your arms above your head. Raise your gaze to gradually arch your body back, and hold for 2–3 breaths.
  • Start with an exhale as you slowly lower both of your arms, and then lean forwards to grasp both of your knees.
  • Then accordingly, bend both of your elbows out as you fold your trunk towards both of your knees. Hold for a count of fifteen.
  • If you can, bend a little further according to your comfort zone, and then slowly forward a bit further today than you did yesterday, but don’t strain. Afterward, slowly straighten up and return to initial yoga posture.


Today in this article, we have added five new yoga positions to our repertoire. Practice them all as per the mentioned guidelines, except the last one (Seated Forward Bend), in a single graceful flow of bodily movement.

  • SIDE BEND Repeat: Repeat five times
  • CHEST OPENER Repeat: Repeat about three times
  • STANDING FORWARD BEND Repeat: Repeat three times
  • SEATED FORWARD BEND Repeat: Repeat 3-4 times

(Also Read: Mindful Working: How to Mindfully Improve the Way You Work (Part I))

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