June 26, 2023 5 min read

Stress can creep up on us like unwelcome visitor during a bustling work environment. Deadlines, demanding colleagues, and endless tasks can send our minds into a whirlwind, leaving us yearning for tranquillity. 

But fear not, for within the realms of yoga lies a collection of calming poses ready to sweep you away from the chaos and bring you back to a place of inner serenity. 

So, if you find yourself overwhelmed and in desperate need of a respite, join us as we explore five great yoga relief stress poses that will help you find your center and reclaim your peace amidst the daily grind of work. 

5 Yoga Poses to Relieve Stress

1. Child's Pose

 Child's Pose

Child's Pose, also known as Balasana, is a gentle resting yoga relief stress pose that helps release back, shoulders, and neck tension. It is particularly beneficial for calming the mind and soothing frayed nerves.

To practice Child's Pose:

1. Start kneeling on the floor with your big toes touching and knees hip-width apart.

2. Lower your torso between your thighs, resting your forehead on the mat or a cushion.

3. Extend your arms in front of you or place them alongside your body with palms facing up.

4. Inhale and exhale gradually, taking deliberate and unhurried breaths. 

5. Direct your attention to the feeling of the breath flowing in and out of your body, immersing yourself in the sensation of each inhalation and exhalation.

6. Stay in this stress-free yoga for 1-3 minutes or as long as you feel comfortable.

As you rest in Child's Pose, let go of any tension or worries. Feel the gentle stretch in your spine and surrender to the feeling of relaxation. This yoga relief stress pose provides a haven to retreat whenever stress overwhelms you.

 2. Seated Forward Fold

Seated Forward Fold

The Seated Forward Fold, or Paschimottanasana, is an excellent yoga relief stress pose for calming the mind, releasing tension in the back and hamstrings, and promoting a sense of introspection.

To practice Seated Forward Fold:

1. Sit on the edge of a chair or the floor with your legs extended in front of you.

2. Inhale deeply and lengthen your spine.

3. Exhale as you slowly hinge forward from your hips, reaching toward your toes or shins.

4. Relax your head, neck, and shoulders, allowing gravity to deepen the stretch gently.

5. Breathe deeply in this position for 1-2 minutes, focusing on releasing tension with each exhalation.

As you fold forward, imagine releasing stress and worries with every breath. This yoga relief stress pose encourages a sense of surrender and introspection, helping you find inner calm and clarity amidst a hectic work environment.

 3. Standing Forward Fold

Standing Forward Fold

The Standing Forward Fold, or Uttanasana, is a simple yet powerful yoga relief stress pose that relieves back, neck, and shoulder tension while promoting relaxation and blood circulation.

To practice Standing Forward Fold:

1. Take a standing position with your feet positioned at a distance of approx. equal to the width of your hips. Ensure that your toes are pointing straight ahead.

2.  As you exhale, gently fold your body forward at the hips, allowing your upper body to descend and drape over your legs. 

3.  Allow yourself to release any tension as you surrender into the forward bend.

4. Place your hands on the floor, fingertips in line with your toes, or hold onto opposite elbows.

5.  Allow your neck, head, and shoulders to relax completely.

6. Take slow, deep breaths, allowing your body to release tension with each exhalation.

7. Stay in this Pose for 1-2 minutes, gradually deepening the stretch if comfortable.

As you surrender to this yoga relief stress pose, focus on releasing stress and tension. Visualize them flowing out of your body and into the ground. Feel the gentle stretch in your spine and hamstrings, and allow yourself to experience a sense of release and renewal.

 4. Cat-Cow Pose

Cat-Cow Pose

Cat-Cow Pose, or Marjaryasana-Bitilasana, is a dynamic yoga flow that helps release tension in the spine, improves posture, and activates deep breathing, which is crucial for calming the nervous system.

To practice Cat-Cow Pose:

1. Assume a position on the ground, with your hands and knees supporting your body. Ensure that both your wrists are below your shoulders and knees below your hips.

2. Inhale and lift your chest forward and upward, arching your back and looking up (Cow Pose).

3. Exhale and round your spine upward, tucking your chin to your chest (Cat Pose).

4. Continue to flow between Cow and Cat Pose, synchronizing each movement with your breath.

5. Repeat this flow for 1-2 minutes, focusing on the fluidity of your movements and the breath.

The rhythmic motion of the Cat-Cow Pose helps create a sense of harmony between breath and movement, calming the mind and releasing tension stored in the spine. This yoga relief stress pose is especially beneficial for those who spend long hours sitting at a desk, as it counteracts the negative effects of prolonged sitting.

 5. Legs-Up-the-Wall Pose

Legs-Up-the-Wall Pose

Legs-Up-the-Wall Pose, or Viparita Karani, is a rejuvenating yoga relief stress pose that promotes deep relaxation, relieves tired legs, and encourages a sense of tranquillity.

To practice Legs-Up-the-Wall Pose:

1. Find an empty wall space and sit sideways with your hip against the wall.

2. As you exhale, gently lie down on your back while swinging your legs against the wall.

3. Adjust your position so your sitting bones are as close to the wall as comfortable.

4. Keep your arms relaxed alongside your body, or rest them on your belly.

5. Close your eyes and focus on slow, deep belly breaths, allowing your body and mind to unwind.

6. Remain in this yoga Pose for 5-10 minutes or longer, depending on your availability.

As you rest in this yoga relief stress pose, feel the grounding support of the wall beneath you. Allow your body to surrender to gravity and release any tension or stress with these yoga relief stress poses. Legs-Up-the-Wall Pose is a wonderful way to restore energy and find a moment of respite during a busy workday.


In a stressful work environment, taking a few minutes to practice yoga poses can significantly affect your overall well-being. These five poses—Child's Pose, Seated Forward Fold, Standing Forward Fold, Cat-Cow Pose, and Legs-Up-the-Wall Pose—offer accessible and effective ways to calm the mind, release tension, and find moments of tranquility during a hectic workday. 

Incorporating these yoga relief stress poses into your routine can help you manage stress and maintain a sense of balance, ultimately leading to increased productivity and more harmonious work-life integration.

So, take a deep breath, unroll your yoga mat, get some yoga activewear from Green Apple Active, and give yourself a few moments of calm amidst work demands.

Nikita Parihar
Nikita Parihar

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