7 yoga poses scientifically proven to relieve stress, calm your mind, and boost well-being. Backed by modern research, these beginner-friendly poses are perfect for daily relaxation.”
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📅 January 9, 2026 | 📍 New York, USA
7 Yoga Poses for Stress Relief Backed by Research 😌
These poses are excellent choices for managing stress. Modern studies support yoga’s role in activating the parasympathetic nervous system, reducing cortisol levels, lowering heart rate and blood pressure, and promoting overall relaxation. While specific research on each individual pose varies, restorative and gentle poses like these are commonly linked to stress reduction benefits.
1️⃣ Child’s Pose (Balasana)
Child’s Pose aka BalasanaChild’s Pose – Balasana
Research Reveals:
Gentle forward folds and resting poses like this activate the parasympathetic response, helping lower stress and heart rate.
How to Do It:
Kneel with big toes touching, knees wide.
Sit back on heels.
Fold forward, arms extended, forehead to floor.
Breathe deeply.
Best Time: 1–3 minutes, morning or before bed.
Avoid If: Knee issues (use cushion support).
2️⃣ Cat-Cow Stretch (Marjaryasana-Bitilasana)
How to Do Cat-Cow Stretches (Marjaryasana-Bitilasana) | Liforme
Research Reveals:
Spinal movements release physical tension, improve flexibility, and contribute to reduced anxiety through mindful breathing.
How to Do It:
On all fours, align hands under shoulders, knees under hips.
Inhale: Arch back, lift head/tailbone (Cow).
Exhale: Round spine, tuck chin (Cat).
Flow 5–10 times.
Best Time: 3–5 minutes, morning or breaks.
Avoid If: Wrist/spine injuries (modify with props).
3️⃣ Standing Forward Bend (Uttanasana)
Standing Forward Bend: How to Practice Uttanasana
Research Reveals:
Forward bends enhance brain circulation and help lower cortisol, easing stress.
How to Do It:
Stand feet hip-width.
Exhale, fold forward from hips.
Hands to floor/shins, head relaxed.
Bend knees if needed.
Best Time: 30–60 seconds, 2–3 reps.
Avoid If: Back/hamstring issues (soften knees).
4️⃣ Legs-Up-The-Wall Pose (Viparita Karani)
Legs Up the Wall Pose: How to Practice Viparita Karani
Research Reveals:
Inversions like this improve circulation, reduce blood pressure, and trigger deep relaxation.
How to Do It:
Sit sideways against wall.
Lie back, swing legs up wall.
Arms relaxed, eyes closed.
Breathe slowly.
Best Time: 5–10 minutes, evening.
Avoid If: Glaucoma or serious heart conditions (consult doctor).
5️⃣ Seated Forward Bend (Paschimottanasana)
Seated Forward Fold – Paschimottanasana – The Yoga Collective
Research Reveals:
Seated folds calm the nervous system and reduce stress hormones.
How to Do It:
Sit legs extended.
Inhale, lengthen spine.
Exhale, fold forward to feet/shins.
Hold and breathe.
Best Time: 1–3 minutes daily.
Avoid If: Back/hamstring injuries (use strap or bend knees).
6️⃣ Bridge Pose (Setu Bandhasana)
Bridge Pose: How to Practice Setu Bandha Sarvangasana
Research Reveals:
Chest-opening backbends reduce tension, improve mood, and support circulation.
How to Do It:
Lie back, knees bent, feet flat.
Lift hips, press into feet.
Clasp hands under back optionally.
Breathe deeply.
Best Time: 30–60 seconds, 2–3 reps.
Avoid If: Neck/back injuries (lift gently).
7️⃣ Corpse Pose (Savasana)
How to Do Corpse Pose (Savasana)
Research Reveals:
Deep relaxation poses like Savasana significantly lower stress markers, heart rate, and blood pressure.
How to Do It:
Lie flat, arms palms up.
Close eyes, scan body for tension.
Breathe naturally.
Stay still.
Best Time: 5–10 minutes, end of practice or anytime.
Avoid If: Uncomfortable surface (use mat/blanket).
⚠️ Disclaimer
This is informational only—not medical or professional yoga advice. Consult a healthcare provider or certified instructor, especially if you have health conditions or injuries. Start slowly and listen to your body!
These poses can be a great daily routine for calm and clarity.
