by guest blogger Sara M
Stress in 2025 feels like it’s everywhere, right? Between never-ending emails, social media drama, and the weird pressure to always be “on,” it’s no wonder our minds and bodies feel like they’re in overdrive. But here’s some good news: yoga has been around for thousands of years, and it’s not going anywhere. It’s still one of the best tools for calming your nervous system and giving your brain a little breathing space.
If you’ve ever thought, “I should probably try yoga” but didn’t know where to start, or maybe you’re looking for specific poses to help you slow down and feel better fast, these poses are for you.
Broken down below are 10 amazing yoga poses that bring on instant stress relief. Whether you’re on your living room floor in pajamas or squeezing in a session between Zoom calls, these poses are beginner-friendly, calming, and what your body’s begging for.
1. Reclining Bound Angle Pose (Supta Baddha Konasana)
This pose is a spa treatment without the price tag. Lie on your back, bring the soles of your feet together, and let your knees fall open to the sides. You can prop your knees up with pillows if it feels like too much on your hips or groins.
Place one hand on your heart and one on your belly, and feel your breath in both locations. This pose opens your chest and hips, two places where we store a lot of emotional tension, and invites you to slow down.
Because it is soft, supportive, and relaxing, this pose is superb for ending the day or recovering after an emotional moment.
2. Child’s Pose (Balasana)
You know that feeling when you just want to curl up in a blanket and disappear for a second? That’s basically what Child’s Pose is for, and it’s one of the most grounding positions in yoga.
Start by kneeling on the floor, touch your big toes together, and gently sit your hips down onto your heels. Then, slowly fold forward, letting your forehead rest on the mat and your arms stretch out in front of you or relaxed back by your sides, whatever feels better. Take a deep breath and let your back melt toward the floor. This pose tells your nervous system, “Hey, we’re safe. You can chill now.”
If you feel like crying during this pose, don’t worry, that’s the point. You’re releasing all that tension you’ve been holding in.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
If your body feels stiff and your mind feels foggy, Cat-Cow is the move. It’s all about flowing with your breath, releasing tension in your spine, and syncing movement with how you feel.
Get on all fours, hands under shoulders, knees under hips. As you inhale, arch your back by lifting your tailbone and gazing upward (that’s Cow). As you exhale, round your back, tuck your chin, and draw your belly in (that’s Cat). Go back and forth slowly, moving with your breath.
This gentle back-and-forth helps calm your brain, giving it something rhythmic and soothing to focus on, which is perfect when you’re feeling overwhelmed or anxious.
4. Standing Forward Fold (Uttanasana)
Ever feel like you need to flop over and let it all out? That’s amazingly what this pose does.
Stand with your feet hip-width apart, bend your knees slightly, and fold forward from your hip creases. Let your head dangle toward the floor. Don’t worry if your hands don’t touch the ground, it’s not about flexibility, it’s about release.
Grab opposite elbows and sway side to side. The gentle pressure on your head and the stretch in your back help quiet your brain and release physical tension from your neck and shoulders (where stress loves to live).
Pro tip: bend your knees as much as you need. This isn’t a hamstring competition, it’s a moment to feel like gravity is giving you a hug.
5. Seated Forward Fold (Paschimottanasana)
If you’re craving a deeper release and some alone-with-your-thoughts time, this pose is perfect. Sit with your legs straight out in front of you, then slowly fold forward from your hip creases, reaching toward your toes (or resting your hands on your shins).
This pose invites you to turn inward. It stretches your spine and hamstrings, but it also feels like you’re physically pulling away from all the external and internal noise. When your head drops and your eyes close, you’re saying, “I’m unavailable for stress right now.”
It can feel intense at first, so breathe into the tightness and let it go a little more with each exhale. Use a pillow under your knees or belly if that helps you relax deeper.
6. Supine Twist (Supta Matsyendrasana)
Want to wring out some stress like water from a sponge? Try a gentle spinal twist.
Lie on your back, bring your right knee into your chest, and then guide it across your body to the left. Let your torso twist and your right arm stretch out to the side. Look in the opposite direction if it feels good. Repeat on the other side.
This pose helps release tension in your back, shoulders, and even your gut (yep, stress ravages the gut biome). It’s like your whole body goes, “Ahhh, that’s better.”
Let gravity do the work, and stay as long as you need on each side. Bonus: twists also aid digestion, which gets sluggish when you’re stressed.
7. Bridge Pose (Setu Bandhasana)
Bridge is a heart-opener, which is yoga speak for “a pose that helps you release emotional tension stored in your chest.”
Lie on your back, bend your knees, and place your feet hip-width apart with your arms by your sides. Press into your feet to lift your hips toward the sky. You can clasp your hands under your back or place a block under your hips for support.
This pose is energizing and calming at the same time. It boosts circulation, opens your lungs, gives your whole body a refreshing stretch and a gentle, powerful reboot for your nervous system.
Take it slow, and don’t forget to breathe deep while you’re up there.
8. Legs-Up-the-Wall (Viparita Karani)
Another magical pose where you don’t have to stretch or hold anything in place. Lie down, scoot your butt close to the wall, with or without a bolster under your pelvis, and slide your legs straight up to rest against the wall.
Why is this pose so amazing for stress? Because it reverses blood flow, calms your nervous system, and reduces pressure in your lower body. You feel your heart rate slow down while your brain starts to untangle the day’s chaos. Stay here for five to fifteen minutes, close your eyes, and just breathe. You might fall asleep (and that’s okay!).
9. Corpse Pose (Savasana)
This one might look like you’re doing nothing, but it’s one of the hardest and most important yoga poses in a practice.
Lie down on your back, legs and arms comfortably spread, palms facing up. That’s it. Instead of scrolling through your phone or mentally writing a to-do list, focus on being fully, deeply, and peacefully present to the moment you are in.
This is the moment where your body integrates all the goodness from your practice, and your mind gets to relax fully. Don’t skip this one. Notice what relaxation and integration feel like. Even just five minutes can shift your energy for the rest of the day.
Add a cozy blanket or eye mask to make it feel even more luxurious. Let your body melt into the floor and pretend the world doesn’t exist for five minutes. You deserve it.
10. Easy Pose with Deep Breathing (Sukhasana + Pranayama)
The last pose is sitting cross-legged and breathing, but don’t underestimate it. Some of the deepest calm comes from simply stopping and being with your breath.
Sit comfortably on a pillow or folded blanket with your legs crossed. Rest your hands on your knees or your heart. Then close your eyes and breathe slowly in through your nose and out through your mouth. Try counting to four on each inhale and exhale, or just let your breath guide you.
You don’t need fancy yoga moves or a flexible body to feel grounded and peaceful. Sometimes all it takes is coming back to your breath and remembering you’re not your thoughts, you’re the calm observer behind them.
This pose is perfect anytime you need a reset like in the middle of a stressful day or when you’re having a hard time falling asleep at night.
Final Thoughts
So there you go, 10 yoga poses that are easy, powerful, and completely doable even if you’re just starting out. These poses aren’t about being perfect or looking like an Instagram yogi. They’re about feeling better in your body, calming your racing mind, and giving yourself a break from the hustle and pressure of everyday life.
Whether you try all 10 in a calming yoga flow or just pick one or two when things get heavy, they are your toolkit for instant stress relief. The best part is that you can do them anytime, anywhere, no yoga studio or stretchy pants required.
For more yoga actions and teachings, click here. Namaste.
