Stress and anxiety have become daily companions for many people, often caused by hectic schedules, work commitments, and personal pressures. If not addressed, they can negatively impact physical and emotional health, leading to muscle tension, sleep problems, and difficulty concentrating. However, there is a simple and accessible remedy for everyone: mindful movement.

Yoga is not just a physical activity but a true tool for restoring inner balance. By combining conscious breathing with targeted postures (asanas), this practice can help release stress, dissolve accumulated tension, and regain serenity. In this article, we will explore 5 specific yoga exercises to combat stress and anxiety, helping you find calm and well-being.

Why Yoga Is Effective Against Stress and Anxiety

Yoga is based on three fundamental principles: conscious breathing, gentle movement, and mindful presence. These elements not only help relax the body but also promote a deeper connection with oneself, reducing mental noise and bringing attention to the present moment.

When we are stressed, we tend to breathe shallowly and tense our muscles, especially in the shoulders, neck, and back. Yoga directly addresses these areas, relaxing them through movement and promoting deeper, more mindful breathing. The result? A calmer mind and a more relaxed body.

5 Yoga Exercises to Relax Body and Mind

1. Balasana (Child’s Pose) – Relaxation and Centering

Benefits: This pose helps calm the mind and relax the lower back, reducing accumulated tension.

How to Perform:

1. Kneel on the floor and sit back on your heels.

2. Extend your arms forward and rest your forehead on the ground.

3. Hold the pose for 1-2 minutes, breathing deeply and focusing on relaxing every muscle.

Focus: Visualize stress melting away with each exhalation.

2. Uttanasana (Standing Forward Bend) – Releasing Spinal Tension

Benefits: Great for releasing built-up tension in the spine and improving back flexibility.

How to Perform:

1. Stand with feet hip-width apart, take a deep breath in.

2. Exhale and fold forward, letting your head hang down.

3. Hold the pose for 30 seconds, then slowly rise back up.

Focus: Each movement should be slow and controlled, synchronized with breathing.

3. Gomukhasana (Cow Face Pose) – Releasing Neck and Shoulder Tension

Benefits: Helps relieve tension in the neck and shoulders, improving mobility.

How to Perform:

1. Sit upright and bring your right arm over your head, bending it behind your back.

2. Bring your left arm behind your back and try to clasp your hands together.

3. Hold the pose for 20-30 seconds, then switch sides.

Focus: Keep your breathing steady and relaxed throughout.

4. Bhujangasana (Cobra Pose) – Energy and Heart Opening

Benefits: Stimulates blood circulation, improves posture, and helps release tension in the upper body.

How to Perform:

1. Lie face down with your hands under your shoulders.

2. Inhale and slowly lift your chest, keeping your elbows slightly bent.

3. Hold the pose for 15-20 seconds, then lower back down.

Focus: Concentrate on opening your chest and breathing deeply.

5. Supta Matsyendrasana (Reclining Spinal Twist) – Releasing Tension and Detoxing

Benefits: This spinal twist helps release back tension and supports digestion, which is often affected by stress.

How to Perform:

1. Lie on your back with your knees bent.

2. Drop both knees to the right while keeping your shoulders on the floor.

3. Hold the pose for 20-30 seconds, then switch sides.

Focus: Each twist should be gentle, without forcing the movement.

Integrate Yoga into Your Routine to Restore Serenity

Practicing these yoga exercises regularly can make a difference during stressful times. Just a few minutes a day can help restore balance and well-being.

Yoga not only relaxes the body and calms the mind but also helps develop greater self-awareness. It’s an invitation to pause, breathe, and listen deeply.