Top 10 yoga to reduce stress and mind relaxation

Mental tension or stress is killing us everyday. Practicing yoga is not only an effective stress reliever, but also a way to remove symptoms of anxiety. Yoga is beneficial because it is the collective wisdom of the thousands of years of experimentation and correction. You can breathe the culture and hear the thoughts of the old sages when you do these asanas. That is true of almost any culture since anything that benefits man has passed on through to successive generations. Here are some yoga poses for mental tension and stress relief naturally.

Yoga asanas for mental tension and stress relief

Balasana – Child Pose

Balasana Benefits

This pose helps lengthen the spine by stretching it. It relieves the strain in the back, neck, hip, and shoulder. It eases the tensions and promotes blood circulation throughout the body.


Balasana steps

  • Start from the kneeling position.
  • Raise your hands up straight in the air.
  • Straighten your elbows and tighten the core.
  • Push your tailbone to the floor and push your shoulder blades to each other.
  • Bend at the hip and bring your hand down to the floor.
  • Feel your spine lengthen as your face comes to the ground.
  • Hold the pose and come back to starting position.
  • Wait for a couple of seconds and then repeat the cycle.

Avoid: If you have injuries to the back or you have fever.

Sukhasana – Easy Pose

Sukhasana Benefits

It eases the pain of menses and opens the hips. Sukhasana straightens the spine and decreases the anxiety levels. It promotes grounded-feeling and enhances inner calmness. Sukhasana yoga relieves physical and mental exhaustion.


Sukhasana steps

  • Start from the sitting position and fold your legs under you.
  • It should be crossed so that the heels rest in the opposite lap.
  • If you cannot do this, just cross the legs underneath you.
  • Rest your hands on your thighs with the palms open upward.
  • Hold the pose and think of the breathing pattern.
  • Lengthen the spine.

Avoid: If you have fever or headache.

Also Read: Best yoga poses for nerve disorders to prevent stress & anxiety

Shavasana – Corpse Pose

Shavasana Benefits

It relaxes your muscles and cures insomnia. The pose helps relax fatigue, stress, and depression. It improves your breathing pattern and enhances blood circulation.


Shavasana steps

  • Start from a lying position – supine on the yoga mat.
  • Keep your legs wider than your shoulders and relax the calf muscles.
  • Open your palms upward to the ceiling.
  • Keep your eyes closed and breathe lightly.
  • Let your mind relax and the tensions ooze out of your head and your feet.
  • Your breath becomes lighter as your tension go out.

Avoid: You can do this even if you have any medical condition.

Uttana Shishosana – Extended Puppy Pose

Uttana Shishosana Benefits

By doing this pose, you stretch your spine and open your shoulders. It relieves the body of chronic tensions and stress. People suffering from insomnia will benefit. You get strength in the shoulder and back. It improves the flexibility and removes stiffness.

Uttana Shishosana

Uttana Shishosana steps

  • Start from the table position on all fours.
  • Bring your face down to the floor and stretch your spine.
  • Keep your torso straight and strengthen the shoulder blades.
  • Relax the muscles of the neck and keep the eyes soft.

Avoid:If you have any injuries to the back or high blood pressure.

Salamba Sirsasana – Supported Headstand

Salamba Sirsasana Benefits

This pose stimulates the pineal and pituitary glands. This helps sex hormone production. It strengthens the spine, shoulders, and back. It removes the fluid build-up in the feet.


Salamba Sirsasana steps

  • Beginners can use a wall to practice this pose.
  • Do this only on an empty stomach. Kneel on the mat and interlock your fingers.
  • Keep the crown of your head between the palms, keep the elbows at 45 degrees.
  • Walk your legs to the head and push off the floor and bring your legs over your head.
  • Use upper body strength to balance.
  • Stretch toes up push the balls of the feet to the sky.
  • Hold pose for a few seconds.
  • Bring feet down and relax in sitting position.

Avoid: If you have injuries to the back, shoulder, or neck. Also avoid it if you have a heart problem.

Marjaryasana – Cat Pose

Marjaryasana Benefits

This pose provides a massaging action for the abdominal organs. It removes the stress stimulates the digestive system. It stretches the spine and tones the muscles.

Cow angry cat pose

Marjaryasana steps

  • Start from the table position on all fours.
  • Keep wrists directly under the shoulder and knees under the hips.
  • Exhale and pull your spine inwards so it forms a curve with the ceiling.
  • Bend your head to the floor.
  • Do not dig your chin into your chest.
  • Hold pose for 20 seconds and come back to normal relaxed position.

Avoid: If you are menstruating, have high blood pressure, headache, or injuries.

Utthita Trikonasana – Extended Triangle Pose

Utthita Trikonasana Benefits

Stimulates the abdominal organs and aids digestion. Therapeutic effect for infertility, anxiety, stress, and neck pain.

Trikonasana triangle pose

Utthita Trikonasana steps

  • Start from standing position with your legs wider than your shoulder.
  • Open your arms so that your hands point to the sides.
  • Turn your right foot outward and reach down with your right hand and place your open palm on the ground.
  • Your left hand is pointed to the sky.
  • Softly gaze at the left hand.
  • Hold this pose for 10 seconds and then return to normal position.
  • Remember to hinge at the hips and not at the waist.

Avoid: If you have back injury or high blood pressure.

Setu Bandha Sarvangasana – Bridge Pose

Bridge Pose Benefits

It stimulates the lungs, thyroid, and abdominal organs. This pose stretches the spine, neck, and chest. You get relief for tired legs.

Setu Bandha Sarvangasana - Bridge Pose

Bridge Pose steps

  • Start in supine position and raise your torso into the air.
  • Clasp your hands behind you and open your shoulders.
  • Push your tailbone to the pubis and strengthen the inner core.
  • Lift your sitting bones until the thighs are parallel to the floor.
  • Stay in this pose for 20 seconds.
  • Exhale and come back to supine position.

Avoid: If you are injured or have any heart problems.

Adho Mukha Svanasana – Downward Facing Dog Pose

Adho Mukha Svanasana Benefits

Helps awaken the senses and rejuvenate the entire body. It improves bone density and enhances blood circulation.

Adho Mukha Svanasana

Adho Mukha Svanasana steps

  • Start from the tabletop position and raise the hips up to the sky.
  • Bring your head between the hands and soften the gaze.
  • Push the hips by straightening the knees and tighten your core towards your tailbone.
  • Hold this pose for 20 seconds.
  • Relax and come to table top position.

Avoid: If you have fever or injuries to the back.

Uttanasana – Standing Forward Bend

Uttanasana Benefits

Reduces fatigue and stress. It strengthens the spine and makes it supple. You stretch your hamstring, calves, and hips. This pose relieves tension in the spine and neck.

Uttanasana - Standing Forward Bend

Uttanasana steps

  • Start from standing position and bend at the hip.
  • Grab your ankles and straighten your legs.
  • Exhale and tighten your inner core.
  • Then, inhale and come to standing position.

Avoid: If you have back injury or headaches.

Finally do not hesitate to take advice when you have any doubts. If you feel any discomfort or pain, stop. Check whether you are doing the asana in the right way and then proceed.


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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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