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Yoga for Stress Relief: Techniques to Calm the Mind and Body


Here are some yoga techniques that can help you relieve stress and calm your mind and body:

  1. Child's Pose (Balasana) Child's Pose is a gentle resting posture that can help calm the mind and release tension in the body. To practice this pose, kneel on the floor with your knees hip-width apart and your toes touching. Sit back on your heels and stretch your arms forward, resting your forehead on the ground. Breathe deeply and hold the pose for several breaths.

  2. Cat-Cow Stretch (Marjaryasana/Bitilasana) The Cat-Cow Stretch is a gentle, flowing movement that can help release tension in the spine and calm the mind. Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, arch your back and lift your head and tailbone toward the ceiling (Cow Pose). As you exhale, round your spine and bring your chin to your chest (Cat Pose). Repeat several times, moving with your breath.

  3. Legs-Up-the-Wall Pose (Viparita Karani) Legs-Up-the-Wall Pose is a restorative posture that can help calm the nervous system and reduce stress. Sit with your hips against the wall and swing your legs up the wall so that your heels are resting on the wall and your hips are against the wall. Your arms can rest at your sides or on your belly. Breathe deeply and hold the pose for several minutes.

  4. Corpse Pose (Savasana) Corpse Pose is a final relaxation posture that can help you release stress and tension from your body and mind. Lie on your back with your arms at your sides, palms facing up. Allow your body to relax completely, and focus on your breath as you let go of any tension in your body. Stay in the pose for several minutes, or as long as you like.

  5. Alternate Nostril Breathing (Nadi Shodhana Pranayama) Alternate Nostril Breathing is a simple breathing technique that can help you balance your energy and calm your mind. Sit in a comfortable position with your spine straight and your eyes closed. Use your right hand to close your right nostril, and inhale through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, then close it with your thumb and exhale through your left nostril. Continue alternating nostrils for several minutes.

These are just a few examples of the many yoga techniques that can help you relieve stress and promote relaxation. By incorporating these practices into your daily routine, you can create a sense of peace and calm in your mind and body.