We often come across situations in our routine life that give us stress. It can be related to the job, commute, meetings, or family responsibilities. Living life with anxiety is not suitable for your mental and physical health.

So, it is important to shake it off, and the freeway is to practice yoga. 

Yoga for stress relief is quite popular nowadays. All you need is 15 minutes to achieve a peaceful, relaxed, and free of the stress state of mind.

• Pranayama can increase lung capacity by up to 30%.
• Yoga can increase gray matter in the brain, aiding memory and emotion regulation.
• Regular yoga practice activates natural painkillers in the body.
• Yoga can elevate serotonin levels, boosting mood and happiness.
• Consistent yoga practice can improve flexibility significantly in a few months.
• Yoga helps lower blood pressure and enhance cardiovascular health.

Here are the top 5 yoga poses to help you teach stress management through yoga.

The eagle pose tests your body balance and core strength. It is a standing pose that provides hip stretch to bring your focus toward your body and mind.

Step 1: Start by standing in a mountain posture. Put your feet at the hip-width gap and arms at the sides. Bend your knees slightly by keeping your feet at an even distance.

Step 2: bend your knees as if sitting on a chair. And keep your upper back straight during this pose. 

Step 3: cross your right thigh over your opposite thigh by shifting the weight onto your other foot. If it is easy to wrap your right foot behind your left calf, do that. Or you can put the right toes on the left side of the mat. During this, press your inner thighs together. 

Step 4: cross your left arm over your right and bring the palms together. Make sure both your elbows and knees are in one line.

Step 5: don’t forget to breathe slowly and deeply while stretching the hips a bit more as you are in a sitting chair posture. 

Step 6: now slowly come back to mountain pose by unwrapping your arms first, then legs. Unwind all parts of your body and relax. 

Step 7: practice the same steps, but switch the legs and arms this time. Practice this pose twice: one for a warm-up and the second to deepen the strength. 

Whether you have been practicing yoga for years or are just a newbie, the child’s pose is a seated yoga posture that can relax your body and encourage mindfulness.

It is also a more popular resting position between more intense yoga transitions.

Step 1: Start by inhaling and keeping your focus on your breath. 

Step 2: Spread your knees and keep your big toes touching each other. Put your buttocks on your heels. 

Step 3: sit straight and stretch your spine. And while exhaling, bow ahead and put your torso between your thighs. Your forehead must be touching the floor. 

Step 4: extend your arms with your palms facing down, keep your eyes closed, and breathe in control to fully feel the presence of your body. 

Step 5: be in that position for 60 seconds, then move your hands and torso back to a straight, sitting posture.

The cow yoga pose is one of the most effective yoga poses to reduce stress. This pose not only helps your body warm up for more intense yoga practices but is also a mindful and easy practice to relax and control your anxiety.

It is quite like how a cow stretches.

Step 1: Start by standing on your hands and knees on your yoga mat.

Step 2: Take a deep breath and make sure your knees are under your hips. And your hands are slightly forward to your shoulders and at an exact distance. 

Step 3: when inhaling, lower your abdomen to arch your spine. Expand your chest while raising your chin and upper body. 

Step 4: Stay in the elongated position while stretching your stomach muscles for a few deep breaths.

Step 5: Slowly bring your spine back to its normal position.

Also known as the forward fold, this yoga pose clams to mind as you stretch your body. The more you bend calmly, the better the stretch will be.

But don’t push yourself too hard if you are warming up your body.

Step 1: Stand on your mat, and take a deep breath. Bend forward with the help of hoop rotation.

Step 2: Now put your palms on the floor, or place your hands on the back of your ankles. Make sure while doing this your knees are straight.

Step 3: Stay in this standing forward fold pose for 1 minute while focusing on your breathing.

A little less-appreciated but easy pose has been managing stress long before it was known as a yoga pose.

This is not only an excellent pose for beginners but also the most accessible pose when you are feeling over stress or having an anxiety attack.

Step 1: sit on the yoga mat cross-legged and put your hands on your knees.

Step 2: your backbone should be upright.

Step 3: your weight should fully be on your buttocks, and now slowly close your eyes

Step 4: inhale deeply and slowly.

Step 5: Hold your breath for 30 seconds and slowly release it from your mouth. Repeat this practice for 5 minutes or until you feel relaxed.

Yoga for relaxation and stress relief has been around us for centuries, helping to calm and control our body and brain emotions. The above mentioned yoga poses help balance and strengthen the body while maintaining the stressful hormones of your body.

Therefore, there is no element of surprise to see many people practicing yoga to enjoy the benefits of a healthy mind and body.