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10 Yoga Poses for Stress Relief and Inner Peace
- Michelle Lamansky
- Sep 19, 2023
- 3 min read
Updated: 3 days ago
Restore your calm, balance your nervous system, and reconnect with yourself—one breath at a time.
When life feels nonstop and overwhelming, stress can build up quickly—leaving you feeling tense, overwhelmed, and disconnected from your body. But yoga offers a simple, soothing way to return to center.
If you’re feeling anxious, fatigued, or emotionally depleted, this sequence of 10 calming yoga poses for stress relief and inner peace can help you release tension, quiet your mind, and settle your nervous system—naturally.
Whether you’re brand new to yoga or just craving a moment of stillness, these poses are accessible, grounding, and deeply nourishing.
1. Child’s Pose (Balasana)
A deeply restorative pose that helps you pause and come back to yourself.
Kneel, fold forward, and let your forehead rest on the mat.
Extend arms forward or by your sides.
Breathe into your lower back and feel the tension melt away.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
A gentle flow that softens the spine and reconnects you to your breath.
Inhale to arch (Cow), exhale to round (Cat).
Move slowly and mindfully, syncing movement with breath.
Helps release emotional stress stored in the back and belly.
3. Downward-Facing Dog (Adho Mukha Svanasana)
A full-body stretch that revitalizes and restores.
Press through hands and feet, lift hips high.
Allow your head to hang, easing neck and shoulder tension.
Reconnect with your breath in this grounding inversion.
4. Standing Forward Bend (Uttanasana)
Let go—literally and emotionally.
Fold from the hips, relax your neck, and soften your knees.
Feel the calming stretch in your hamstrings and spine.
With every exhale, imagine tension rolling off your back.
5. Bridge Pose (Setu Bandha Sarvangasana)
Gently opens the chest and releases the spine.
Lie on your back, feet hip-width apart, and lift your hips.
Strengthens the back while calming the nervous system.
A heart-opening pose to counter emotional heaviness.
6. Legs Up the Wall (Viparita Karani)
Your go-to for resetting a frazzled nervous system.
Lie down and rest your legs vertically on a wall.
Inversion reduces fatigue, anxiety, and mental clutter.
Stay for 5–10 minutes for deep relaxation.
7. Corpse Pose (Savasana)
Stillness is medicine.
Lie flat on your back, arms and legs relaxed.
Let your body completely surrender to gravity.
Focus on your breath and allow peace to rise from within.
8. Seated Forward Fold (Paschimottanasana)
Soothes the spine and quiets the mind.
Sit with legs extended, fold forward from your hips.
Don’t force the stretch—let gravity do the work.
Encourages introspection and release of stored tension.
9. Butterfly Pose (Baddha Konasana)
Opens the hips and calms emotional turbulence.
Sit tall, bring soles of your feet together, and allow knees to drop outward.
Breathe deeply and gently pulse the knees if it feels good.
Great for relieving fatigue and promoting inner ease.
10. Easy Pose (Sukhasana) with Breath Awareness
Close your practice with presence and purpose.
Sit comfortably with a long spine, hands resting on knees.
Close your eyes and simply observe your breath.
Even just two minutes here can restore balance and inner clarity.
Why These Yoga Poses Work for Stress Relief
These poses activate the parasympathetic nervous system—your body’s natural relaxation mode. Through mindful breathing, gentle movement, and intentional stillness, yoga supports your emotional and physical well-being from the inside out.
Ready to Feel More Grounded, Calm, and Clear?
Take your first step with our free 5-Minute Yoga Reset. It’s the perfect way to begin your journey toward healing and wholeness—one peaceful breath at a time.
👉 Download Your Free Yoga Reset Includes guided breathwork, gentle movement, and a calming audio practice you can do anywhere.
Yoga for stress relief isn’t about achieving perfection—it’s about creating space to soften, reconnect, and remember your inner calm. You don’t need fancy equipment or an hour-long routine. Just your breath, your body, and a willingness to begin.
Your mat is waiting.
Michelle Lamansky
RYT-500 I Holistic Health Coach
Balanced Yoga
@balancedyogatn
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