5 Simple Yoga Poses to Relieve Stress and Boost Wellness

In today’s fast-paced world, stress has become a common part of our lives, affecting both mental and physical health. While stress is inevitable, managing it effectively is crucial for overall wellness. One of the best ways to relieve stress naturally is through yoga.

Yoga combines gentle movements, breathing techniques, and mindfulness to help calm the mind and energize the body. In this post, Wellivra brings you 5 simple yoga poses that you can practice anytime to reduce stress and promote relaxation.

1. Child’s Pose (Balasana)

This resting pose helps calm the mind, relieve tension in the back and shoulders, and stretch the hips.


Child’s Pose (Balasana)
Child’s Pose (Balasana)

How to Do It:

  • Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground.
  • Rest your forehead on the mat and breathe deeply for 1–2 minutes.

Why it works: This pose promotes relaxation and provides a gentle stretch for the spine.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

This gentle flow between two poses helps release tension in the spine and improve breathing.

Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose (Marjaryasana-Bitilasana)

How to Do It:

  • Start on all fours with your wrists under shoulders and knees under hips.
  • Inhale, arch your back, and lift your head and tailbone (Cow Pose).
  • Exhale, round your back, and tuck your chin to your chest (Cat Pose).
  • Repeat 8–10 times.

Why it works: It helps reduce stress by focusing on rhythmic breathing and spinal movement.

3. Downward Dog (Adho Mukha Svanasana)

This classic yoga pose energizes the body, stretches the hamstrings, and improves blood circulation.

5 Simple Yoga Poses to Relieve Stress and Boost Wellness
Downward Dog (Adho Mukha Svanasana)


How to Do It:

  • Start on all fours, then lift your hips toward the ceiling to form an inverted “V” shape.
  • Keep your hands and feet grounded, and breathe deeply for 1–2 minutes.

Why it works: It boosts circulation and relieves tension in the body, helping to ease stress.

4. Standing Forward Fold (Uttanasana)

This pose calms the mind and provides a deep stretch for the hamstrings, calves, and lower back.

Standing Forward Fold (Uttanasana)
Standing Forward Fold (Uttanasana)


How to Do It:

  • Stand tall, then hinge forward at the hips to let your upper body hang toward the floor.
  • Keep your knees slightly bent if needed and relax your neck. Hold for 30 seconds to 1 minute.

Why it works: It soothes the nervous system and reduces anxiety.

5. Legs-Up-the-Wall Pose (Viparita Karani)

A deeply restorative pose, this one helps relax the body, improve circulation, and calm the mind.

Legs-Up-the-Wall Pose (Viparita Karani)
Legs-Up-the-Wall Pose (Viparita Karani)


How to Do It:

  • Sit sideways next to a wall, then swing your legs up and lie back on the floor.
  • Rest your arms by your sides and stay in this position for 5–10 minutes.

Why it works: It lowers stress levels, reduces fatigue, and promotes relaxation.

Tips for Your Yoga Practice:

  • Practice in a quiet, comfortable space.
  • Focus on your breathing and hold each pose with mindfulness.
  • Wear comfortable clothing to allow free movement.
  • Practice regularly to experience long-term benefits.

Final Thoughts:

Yoga is more than just physical exercise; it’s a tool to connect your body and mind. These 5 simple yoga poses are beginner-friendly and effective for managing stress and enhancing wellness. Start incorporating them into your daily routine to enjoy a calmer, more balanced life.

Which yoga pose do you find most relaxing? Share your thoughts in the comments, and don’t forget to subscribe to Wellivra for more natural wellness tips!