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Yoga for Stress Relief and Relaxation

Medikoe Health Expert

Medikoe Health Expert

  Koramangala, bengaluru, karnataka, india, Bengaluru     Feb 12, 2017

   6 min     



Yoga, meditation and other mind-body activities upskill our body, mind and soul to handle stress, anxiety and improve the comprehensive health and well-being. 

Yoga is related to being unprejudiced towards oneself and others, which is a powerful approach for relieving stress, as much of our thoughts being hard on ourselves takes the shape of stress and ultimately leads to anxiety which makes our life complicated and miserable. 

The fundamental basis of yoga is that our body and mind are one and connected. If stress intends to grow up in one's mind, it will affect the other, and conversely, if it occurs in the body, it will hit our mind. 


Are you looking to eliminate stress from your life for good? Do you want to perceive the best meditation and yoga for stress relief?

Yoga has been shown to have an alleviating effect on your body and has many stress-relieving benefits. Here are some easy yoga poses for stress relief that will also work to control your anxiety sickness.


Hatha Yoga is a basic category in Yoga that covers most of its styles. It is an old Yoga system that includes the practices of pranayama (breathing exercises) and asanas (postures) to facilitate peace to the mind and body and indulge in deeper spiritual practices as meditation.

There are some hatha yoga poses for relieving with your mental and health issues, including stress and anxiety. It dramatically works in promoting calmness and balance in your body. 


It is a comfortable seated position that promotes inner calm, eliminates anxiety and relieves physical and mental exhaustion.


Sit comfortably on the mat with your back straight and crossed legs at the shins.

  • Place each foot beneath the opposite knee with your knees wide and fold your legs in towards your torso.

  • Place your hands on your knees. 

  • Hold for a minute and then relax your feet and thighs. 


Tadasana is an easy yoga for stress relief. It is a simple yet powerful yoga which anyone can practice. It will help in maintaining posture and breathing and strengthen ankles, knees and thighs. Tadasana is a morning yoga for stress relief.


  • Stand in a straight position.

  • Arms extended at the sides with eyes looking straight ahead.


Vriksasana is an advanced form of the mountain pose. It is a great pose to deal with stress and strengthening the muscles. Vriksasana is the best morning yoga to feel the freshness of nature.


  • Be in the mountain pose.

  • Take an either of the foot and place it above the thigh of the supporting leg.


A downward dog is an inverted position of the body like a dog or an animal. It also focuses on breathing skills and enhances mental stability.


  • Put your hands and feet on the ground.

  • Straighten your legs, so you make a reverse “V” shape.


This yoga pose works majestically for dealing with anxiety, stress, fatigue, headaches, backaches, insomnia, and high blood pressure.


  • Lay on your back on the mat.

  • Firmly keep your feet on the ground. 

  • Lift your hips so that the body slopes in a line from knees to your head and upper body. 

  • Breathe as normal.


It is a restful pose that quiets the mind and eases stress.


  • Kneel on the floor or yoga mat with your legs together.

  • Sit back on your heels.

  • Hinge forward so that your forehead is on the floor and chest is resting on your thighs.

  • Lay your hands on the floor. Keep your palms up and release the fronts of your shoulders toward the floor.

  • Hold for at least five breaths.


It puts the body at ease and leads to total relaxation. It triggers a state of slowed breathing and deep rest.


  • Lie on your back, but your stretched legs should not touching each other. Keep your arms at sides with your palms up.

  • Relax and keep your eyes closed.

  • Hold the position for 3 to 5 minutes.


If you want to improve your lung function along with reducing your stress and anxiety, some great breathing exercises don’t take a lot of time to do it. It only focuses on setting aside and concentrates on the breathing.

Breath Focus Technique 

This is a deep breathing technique that uses focus words or phrases. The focus word can be anything that makes you smile and feel relaxed. Close your eyes and speak out your chosen imagery words or phrases as you either inhale or exhale breathing.  

Alternate Nostril Breathing 

Alternate nostril breathing is also known as Nadi Shodhana Pranayama, which relaxes our body, mind and soul. It also works wonders for enhancing cardiovascular function and heart rate. 

While sitting in a comfortable position, lift your right hand toward your nostrils, leaving your other fingers extended except pressing the first and middle fingers down toward your palm. After an exhalation, use your right thumb to close your right nostril gently. Inhale through your left nose and then close your left nostril with your right ring finger. Release your thumb, exhale and repeat the steps for up to 5 minutes. 

Equal Breathing

In Sanskrit, equal breathing is known as sama vritti. This holds the idea of making the inhalation and exhalation in equal length. Breathe in through your nose, hold your breath if you feel comfortable, or else you may take a usual pause as in general breathing. This equal breathing helps in balancing and maintaining composure in your body. 

Deep Breathing

Deep breathing helps in preventing lousy air from getting trapped in your lungs and help you to breathe more fresh air. While standing or sitting, expand your chest while drawing your elbow slightly back. Take a deep breath via your nostrils and retain it for a count of 5. Slowly exhale your breath now. This practice of breathing makes you relaxed and centred. 

Sitali Breath

The Sitali breath lowers the body temperature and also helps in mental relaxation. For performing this, stick out your tongue and curl your tongue to bring the outer edges together. If your tongue doesn’t do this, you can purse your lips, now, inhale through your mouth and exhale through your nose, repeat this practice for 5 minutes. 


Yoga does not only work for stress reduction and lowering anxiety, but it also has some significant advantages for dropping your extra weight and belly fat. You can lose weight by doing these yoga postures for fifteen to twenty seconds at first, then slowly increase your time capacity with each time you practice. 

  • Planks

  • Trikonasana

  • Downward Dog (Adho Mukha Svanasana)

  • Sun Salutations or Surya Namaskara

  • Bow (Dhanurasana)

  • Bridge or Setu Bandha Sarvangasana

  • Twisted Chair (Parivrtta Utkatasana)

  • Shoulder stand (Sarvangasana)

  • Warrior II (Virabhadrasana B) and Warrior III (Virabhadrasana C)

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Tags:  Breathing ,Fitness ,Workouts,Yoga

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