7 Yoga Poses For Stress Management & Anxiety Relief

yoga for stress

Professionals who work in demanding jobs often experience stress and anxiety. Thankfully, yoga has been helping millions overcome the mental strain of working long hours and in stressful environments. 

Since a lot of people are not aware that yoga can help get relief from stress and anxiety, we decided to create this post to share the most helpful yoga poses.

In this post, Alpesh Yoga will share 7 yoga poses to help professionals overcome work stress and anxiety within a few weeks. Read carefully!

yoga for stress

Yoga poses for stress and anxiety management

Practice below yoga poses regularly to get relief from stress management and anxiety relief:

Uttanasana (Standing Forward Bend)

Standing forward bend is one of the most beneficial yoga poses to get relief from stress and anxiety. Following below steps will help you practice Utaanasana in the right way:

  • Stand with your legs near each other
  • Bend your spine forward with legs straight
  • Touch the ground with outstretched fingers 
  • Avoid touching ground with fingers if you are struggling.
  • Stay in this position for 5-6 breaths and repeat it again.

yoga for stress

Paschimottanasana (Seated forward bend)

Seated forward bend stretches the lower back, spine, and hamstrings. It is considered one of the best yoga poses to relieve stress and improve digestion. Below steps will make it easy for you to practice Paschimottanasana:

  • Sit down on the floor with your feet extended forward.
  • Bend your spine till your stomach touches your thighs.
  • Try to hold your feet with your hands.
  • Stay in this position for 30 seconds and come back to a normal position. 
  • Avoid holding your feet if you are struggling with it.

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Balasana (Child’s pose)

Child pose is beneficial for the nervous system. It helps in calming the mind and releases stress. Follow below steps to practice Balasana to get rid of stress and anxiety

  • Start this yoga pose by kneeling down and sitting on your heels.
  • Bend your body forward till you chest touches your thighs
  • Place your hands in front of your head and let them rest on the ground
  • Breath deeply and try to stay in this position for as much as you can.
  • Take rest and practice again to get relief.


yoga for stress

Bitilasana (Cow pose)

Cow pose strengthens the spine and releases tension from neck and upper back. Apart from improving blood flow in the spine, it also helps with stress management. Follow below steps to practice Bitilasana:

  • Get in a tabletop position with hands and knees on the ground. 
  • Centre your head, eyes looking on the floor.
  • Inhale and lift your chest towards the ceiling.
  • Exhale and come back to the normal position.
  • Repeat this yoga pose for 10 to 15 times to get max benefit from this yoga pose.

Uttana Shishosana(Extended puppy pose)

Uttana Shishosana is also known as extended puppy pose. Perfect yoga pose to foster a sense of calmness in the mind. Follow below steps by Alpesh Yoga to practice extended puppy pose:

  • Come in tabletop position on all fours. 
  • Exhale and slowly forward your hands forward til your head touches the ground. 
  • Let your chest bend towards the floor.
  • Breathe deeply and stay in this position for 5 to 10 breaths.
  • Inhale and come back to normal tabletop position.
  • Make sure your chest is not touching the ground.

Viparita Karani (Legs up the wall pose)

One of the easiest yoga poses to get rid of mild backache. This yoga pose gently stretches the hamstring and legs. Below steps will guide you to practice this yoga pose in the right way:

  • To practice this yoga pose, go near a wall.
  • Lay down on your back with your legs near the wall.
  • Take help of the wall and slowly take your legs up the wall.
  • Place your hands near your stomach in a resting position.
  • Inhale and exhale deeply.
  • Stay in this position as long as you can.

Iyengar yoga poses for beginners to boost health 

Savasana (Corpse pose)

Savasana is practiced after complex yoga poses to give rest to the body. Below steps will help you practice Savasana:

  • Lie down on the ground with eyes closed.
  • Keep your legs straight and feet a little apart.
  • Place your hands straight in your body.
  • Inhale and exhale deeply.
  • Stay in this position for 5 to 10 minutes.

Join yoga offline or online

One of the best ways to get relief from stress and anxiety is by joining an online or offline yoga retreat. Make sure you join a yoga retreat at a reputed yoga school  to get maximum results. 

yoga for stress

Above yoga poses will help you with stress relief and anxiety management. Avoid practicing complex yoga poses if you have experienced an injury. We highly recommend speaking with an experienced yoga teacher before starting rigorous practice. If you have free time then visit a nearby NGO and spend some time with the unprivileged to reduce stress.  

Have queries in your mind? Drop your questions in the comments to get a quick reply from yoga experts.

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