These 6 Yoga Asanas Help Ease Anxiety and Make You Feel Peaceful

Yoga is more than just stretching it’s a full-body and mind practice that’s gaining global popularity for a reason. From calming anxiety to boosting physical flexibility, yoga can be a powerful way to reduce stress and support overall well-being. And the best part? It’s accessible to everyone, no matter your age or fitness level.

Let’s explore how yoga helps with stress, what the science says, and which specific techniques you can use to feel calmer and more balanced.

How Does Yoga Help Reduce Stress and Anxiety?

Yoga works on both the physical and mental levels. It combines gentle movement, breath control, and mindfulness, helping your body release tension while calming your mind.

Here’s how it works:

Physical postures stretch tight muscles, improve circulation, and relieve aches that often come with stress.
Breathing exercises (pranayama) regulate your nervous system and bring your body into a relaxed state.
Mindful awareness—practicing presence during movement and meditation helps train your brain to stay grounded, reducing mental chatter and anxiety.

Yoga also stimulates the release of endorphins, your body’s natural mood-lifters. Over time, it can reshape how you respond to everyday stress.

What Does Science Say About Yoga’s Impact on Stress?

Modern research supports what yoga practitioners have known for centuries it truly helps.

A 2018 study showed that women who practiced Hatha yoga three times a week for four weeks had significant reductions in stress, anxiety, and depression. Similarly, a 2020 study revealed that regular yoga stretching lowered cortisol (the stress hormone) in men and enhanced their parasympathetic nervous system function, which is key for relaxation.

Another group doing yoga nidra—a guided lying-down meditation—reported better sleep, improved mood, and less stress after 30 days. These benefits continued even after six weeks, showing that short, consistent practice goes a long way.

What Are the Best Yoga Poses for Stress Relief?

You don’t need to twist into a pretzel or do a 90-minute class to feel the effects. Just a few minutes a day with calming poses can shift your mood and energy.

1. Marjaryasana–Bitilasana

This gentle flow warms up your spine, connects breath to movement, and helps release tension in the back and belly.

How to do it:

Start in a tabletop position with hands under shoulders and knees under hips.
Inhale: arch your back, drop your belly, and lift your gaze (Cow Pose).
Exhale: round your spine, tuck your chin, and press through your hands (Cat Pose).
Flow back and forth for 1 minute, following your breath.

Tip: Move slowly and fully match each breath to your movement.

2. Balasana

This calming pose helps you retreat inward and ease physical and emotional tension.

How to do it:

Sit back on your heels, knees together or apart.
Fold forward and rest your forehead on the mat.
Extend arms forward or place them by your sides.
Breathe deeply, letting your chest melt toward the floor.
Stay for 1 to 5 minutes.

Modifications: Use a cushion under your head, chest, or thighs for added comfort.

3. Viparita Karani

A restorative pose that reverses blood flow and promotes deep relaxation.

How to do it:

Sit sideways against a wall, then swing your legs up as you lie down.
Adjust your hips close to the wall or a few inches away.
Rest your arms by your sides or place one hand on your belly, the other on your chest.
Close your eyes and breathe deeply for 5 to 15 minutes.

Tip: Use a folded blanket under your hips for gentle support.

4. Savasana

The final pose in most yoga classes, Savasana helps you fully relax and reset.

How to do it:

Lie on your back, feet wider than hips, arms at a 45-degree angle.
Let your palms face up and your body feel heavy on the mat.
Focus on breathing deeply and releasing every muscle.
Remain still for 10–20 minutes.

Tip: Use an eye mask or blanket to deepen the sense of comfort and stillness.

5. Pranayama

Breathing exercises, or pranayama, are a core part of yoga. They shift your nervous system from “fight or flight” to “rest and digest,” which reduces anxiety and promotes calm.

Try these breathing methods:

Alternate Nostril Breathing (Nadi Shodhana): Balances both sides of the brain, ideal for emotional stress.
Ujjayi Breathing: Involves deep, ocean-sounding breaths through the nose used in many yoga classes.
Humming Bee Breath (Bhramari): Creates a soothing vibration that calms the mind and nervous system.
Sitali Breath: A cooling breath that helps reduce anger, tension, and body heat.
Breath of Fire (Kapalabhati): A rapid, energizing breath for clearing the mind best practiced with guidance.

Tip: Start with 2–3 minutes and slowly increase as your body becomes familiar with the rhythm.

6. Yoga Nidra

Meditation is key to stress relief, and yoga offers many styles of meditation to explore.

You can meditate:

Sitting cross-legged or in a chair
Lying down in Savasana
Walking slowly or standing still
With or without music or guided instructions

Try Yoga Nidra (Yogic Sleep):

This guided meditation leads you into a deeply relaxed state. You stay awake, but your body enters a restorative mode. Even 20 minutes can feel like a full nap.

Tip: Use recordings or attend in-person classes. It’s great when you’re too tired to move but still want to practice.

How Can You Apply These Techniques Off the Mat?

Yoga doesn’t end when you roll up the mat. Carry what you’ve learned into daily life:

Take a few deep breaths during stressful moments.
Check in with your body and emotions regularly.
Pause between tasks to rest or stretch.
Let go of perfection show up as you are.

If yoga starts to feel like a chore or increases anxiety, talk with a certified instructor who can adjust your routine to match your needs.

Final Thought:

Yoga is a gentle yet powerful tool for stress relief. With just a few minutes of practice through poses, breath, or meditation you can reset your body and mind. Start small, stay consistent, and allow yourself the space to explore what brings you peace.