It is a scientific fact that yoga for stress relief works. And what’s really great about yoga to relieve stress is that it doesn’t just treat the symptoms. 

Using yoga regularly can eliminate the causes of stress by changing your mindset and how you handle daily life. 

So, just how do you use yoga to remove stress from your life? It is as simple as making yoga a routine. 

Here is how to get started to relieve stress with yoga.

How Yoga Can Help Reduce Stress?

Before we dive into yoga asanas for relieving stress, let’s learn how does yoga relieve stress to begin with. 

It is no secret that exercise is good for you, but yoga isn’t just an exercise. When you practice yoga—unlike most workouts—you don’t feel adrenaline pumping through your body—your feel calmness. 

This is due to a combination of breathing exercises, meditation, and asanas or stretching poses that benefit your mind, body, and soul. Let’s explore each.

Yoga Reduces Stress on Your Mind

Part of your yoga practice involves removing thoughts that create the stress in the first place.

Yoga prevents stress from even forming by doing the following:

  • Takes the focus off your mind and onto your heart center
  • Pauses your busy lifestyle for you to take a moment to yourself
  • Turns attention inward instead of on outside elements
  • Elevates your mood and alleviates depression by producing serotonin

When thoughts are turned off intuition takes over and a higher realm of consciousness is achieved.

Yoga Reduces Stress on Your Body

The body suffers more than we realize due to stress. It can cause a number of diseases like cancer, heart disease, and even Alzheimer’s.  

Stress on the body will also affect your weight and metabolism, as well as contribute to common aches and pains such as migraines and sore muscles. 

Here is what yoga can do for stress on a physical level:

  • Improve circulation and lower blood pressure
  • Strengthen your joints and muscles
  • Reduce cortisol (the stress hormone) levels that can cause disease and cancer
  • Improve sleep patterns
  • Slow down the aging process

By seeing the benefits of yoga on a physical level, you will also notice a renewed sense of self-confidence.

Yoga Reduces Stress for Your Soul

Yoga is a spiritual practice primarily. The mental and physical aspects are there to assist in a spiritual awakening. So when done properly with the right intention, yoga is a vehicle for the soul to thrive. 

When you have less stress in your life then you can focus more on your inner work or soul work rather than dealing with petty problems. 

By reducing stress you will see the following happen to your soul:

  • Heightened sense of love for all
  • Ability to manifest and achieve your dreams on earth (heaven on earth)
  • Willingness to help others through teaching or other soul practices
  • Wisdom to take life less seriously including its dualistic nature

Yoga has the power to touch your soul in ways no other activity can since it goes beyond the mind and body. Once you see past the physical world, stress is just another illusion. 

Yoga Asanas for Stress Relief

Now that you know how yoga can help reduce stress it’s time to get on your mat. Any type of yoga or meditation practice will aid in stress relief. However, there are a few asanas that help in particular, in case you need a quick fix.

Cat into Cow Pose (Marjaryasana into Bitilasana)

A combination of cat and cow pose is a popular yoga sequence to move the body with the breath. This a perfect way for yoga to relieve stress as it synchronizes the pranayama (life force of breath) with the movement of your body. 

  • Go on your hands and knees, both at hips with apart
  • As in inhale curve your back as if it’s being pulled by a string
  • Tuck in your abdomen at the same time
  • Then exhale, arching your back and lifting your head up to the ceiling
  • Hold each inhale and exhale with each movement
  • Repeat for several minutes

First focus on your third eye then move to your heart chakra once your thoughts begin to fade.

Leg Up the Wall Pose (Viparita Karani)

This yoga pose for stress relief takes the pressure off your legs and spine while increasing circulation. It is a pose of little effort so it is calming and relaxing even for a yoga beginner.


  • Lie on your back a few inches from a wall
  • Place your legs perpendicular to your torso with your feet in a flexed position
  • Keep your legs slightly bent at the knee for comfort
  • Gently let your arms and hands rest beside you
  • Close your eyes and focus on your breath flowing through your body

Use this asana at night especially since it will prepare you for a restful night’s sleep. 

Puppy Pose (Uttana Shishosana)

Combine the calming effects of child’s pose with the deeply relaxing effects of downward facing dog and you get the puppy pose. 

This asana opens the heart center while removing stress from the back and shoulders. 

  • Get on your hands and knees, both at hips with apart
  • Lower your chest to the floor 
  • Stretch your arms in from of you on the mat
  • Keep your hips in line with your knees
  • Remember to continue long deep breaths as you elongate the stretch, focusing on your third eye as you rest your forehead on the mat. 

Yoga to Relieve Stress at Home

You don’t have to leave home to relieve stress with yoga. These asanas can be practiced in the comfort of your home at any time. All you need is a yoga mat and the desire to start a new life that is stress-free. 

Get started with yoga at home for beginners now by clicking here.


Please enter your comment!
Please enter your name here