Yoga Poses to Relief Stress, Anxiety and Conquer Fear

Yoga Poses to Relief Stress, Anxiety and Conquer Fear

How Yoga poses benefit in relieving the stress of a person? In this Crumb, we’ll discuss the benefits and instructions of various yoga poses to relieve stress:

In today’s world where life is full of competition and hustle, stress is becoming a major challenge for societies.

Everyone wants to live a life free from stress and anxiety. Yet, stress is becoming a major concern for people of all age groups.

What are the causes of stress in your life?

Well, many factors contribute to stress such as the burden of studies, excessive competition, professional or financial concerns, etc.

Fortunately, there are many ways to alleviate stress which can refresh your mind also can energize your body.

Swimming, listening to music or spa are the known ways to rid stress.  However, there is  another way as well to reduce stress.

Yoga is a prominent palliative to your stress.

Not only yoga poses can relieve stress but they have tremendous  health benefits.

The best part is you don’t have to spend anything extra on it and practising yoga require minimum resources.

Let’s learn about the yoga poses in detail which helps reduce stress.       

Bhujangasana (Cobra Yoga Pose)

Bhujangasan is also known as cobra pose in English. This pose resembles a serpent raising its hood.

Bhujangasan is extremely helpful to lessen stress.

Instructions for Bhujangasana

Lie down on your stomach  and keep your toes on the flat surface.

Keep your legs close and your heels should be touching each other.

Place your hands under shoulder with your palms facing  down.

Now take a deep breath, slowly lift your head, chest, and abdomen while keeping your navel on the floor. 

Pull your torso back with the support of your hands.

Don’t overstretch your torso, stay in the pose for about 30 seconds.  Gradually retreat to normal position. Don’t overdo in beginning.

Benefits of Bhujangasana

Bhujangasan is considered to be  useful to lower stress.

Strengthens the muscles of your torso and back.

Improves blood circulation in your body.

Uttanasana Yoga Poses (Standing Forward Bend)

Uttanasana is also known as standing forward bend.

It is deemed to be the one of the nicest yoga poses to ease stress.

Instructions for Uttanasana

Exhale and bend your torso forward from your hips.

Keep your legs close to each other.

Keep your knees straight and bring your palms on the floor besides your feet.

Inhale and exhale slowly while you remain in pose.

Slowly come back to normal position and do not lean your hips backward while coming up.

Remain in posture for 30-60 seconds but do not amplify it.

Benefits of Uttanasana

Strengthens the muscles of calves, hips and hamstrings.

Calms the brain, helps reduce stress and depression.

Helps reduce fatigue and anxiety from your body.

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Balasana (Child’s Yoga Pose)

Balasana is also known as child’s pose. It is one of the easiest yoga pose to practice yet  has a lot of health benefits.  

Instructions for Balasana

Kneel down on the floor.

Sit on your toes while toes touching the floor. Widen your knees about width of your hips.

Bend your torso forward down touching the floor.

Spread  your hands on the floor and release pressure from your palms and muscles of your arms.

Exhale and remain in the posture as per your stamina but don’t overdo it.

For beginners, 30-60 seconds can be the ideal duration.

Benefits of Balasana

Balasana relaxes the brain and reduces depression and fatigue.

Relieves your posterior muscles and strengthens the torso.

Bolsters the muscles of hips and thighs.

Garudasana (Eagle pose)

Garudasana or Eagle pose is supposed to be one of the best poses to increase stamina and reduce stress.

It is also very beneficial to gain flexibility in body.

Instructions for Garudasana

Begin by standing in tadasana. Bend your right knee. Ascertain your right foot is firmly placed on the floor.

Now lift your left leg, cross it over your right leg.

Bring your arms forward in front of your face, cross your right arm over your left arm, and bend your elbows.

Your forearms should be facing upward.

Your palms should be facing each other.

Stay in garudasana as per your stamina, for beginners 20-30 seconds is recommended.

Slowly release your arms and then legs.

Benefits of Garudasana

Maintains the muscles of thighs, hips, shoulders and upper back.

Brings flexibility in body.

Brings mental relaxation and reduce stress.

Setu Bandhasana (Bridge Yoga Pose)

Setu bandhasana is also known as bridge pose. This Pose resembles a bridge or setu like posture so it is named setu bandhasana.

Instructions for Setu Bandhasana

Lie down on floor with your back touching the floor. This must be your starting position.

Keep your arms  besides  your body and palms facing the floor.

Bend your knees while  feet should be touching the floor. Slowly uplift your back using leverage of your legs.

Keep your arms on the floor, now slowly roll the pressure on your shoulder and your chin should be touching your chest.

Exhale and slowly recede to normal position.

Remain in posture as per your endurance but do not over do it.

Benefits of Setu Bandhasana

Strengthens muscles of your back.

Gives good stretch to spine, chest and shoulders.

Decreases stress and anxiety. Brings mental calmness and reduce depression.


Yoga is considered to be one of the best forms of physical workouts to enhance fitness.

Yoga is believed to be the world’s oldest form of exercise which is still practiced to a large extent.

Practicing yoga poses can reduce stress, improve blood circulation in people of all age. It helps to  shed various diseases, and promotes overall fitness.

It is crucial for beginners not to practice advanced poses of yoga in beginning itself.

They must start with simple poses or they can practice yoga under the supervision of professional yoga trainer.

Yoga can be practised at home, once you gain stamina and experience practising various poses.

Rehearsing yoga requires minimum resources yet it offers maximum benefits with very little to zero side effects.   

Further Reading:

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