In a world that moves faster than ever, stress is almost unavoidable. But how you respond to it can make all the difference. When your nervous system feels overworked, your mind races, sleep slips away, and you might feel on edge for days. Yoga has proven to be one of the simplest, most accessible ways to hit the reset button on your body’s stress response.
Below, you’ll find six simple yoga poses that don’t require fancy props or advanced flexibility. They focus on calming the parasympathetic nervous system, encouraging deep relaxation, and restoring a sense of inner peace. Whether you’re brand new to yoga or returning after a break, these poses can help you feel grounded and calm in under 20 minutes a day.
1. Legs-Up-The-Wall Pose (Viparita Karani)
This gentle inversion is often called an “everyday miracle” for calming the nervous system. By elevating your legs, you encourage lymphatic drainage and increase circulation toward the heart. This helps shift your body out of “fight or flight” mode and into “rest and digest.”
How to do it:
- Sit sideways against a wall with one hip touching it.
- Swing your legs up and gently lower your back onto the floor.
- Scoot your hips as close to the wall as is comfortable.
- Let your arms rest out to your sides, palms facing up.
- Stay for 5–10 minutes, breathing slowly and deeply.
2. Child’s Pose (Balasana)
One of the simplest yet most soothing yoga postures, Child’s Pose relaxes the lower back, hips, and shoulders. This gentle forward fold signals safety to your nervous system, grounding your energy and encouraging a calm mind.
How to do it:
- Kneel on your mat with your big toes touching and knees apart.
- Sit your hips back toward your heels and fold forward, resting your forehead on the mat.
- Stretch your arms forward or rest them alongside your body.
- Take slow, steady breaths and stay for 2–3 minutes.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Cat-Cow is a gentle flow between two poses that relieves tension in the spine and massages the organs. The rhythmic movement, combined with conscious breathing, helps regulate the vagus nerve, a key part of your parasympathetic nervous system.
How to do it:
- Start on your hands and knees, with wrists under shoulders and knees under hips.
- On an inhale, drop your belly, lift your head and tailbone (Cow Pose).
- On an exhale, round your back, tuck your chin, and draw your belly in (Cat Pose).
- Continue slowly for 1–2 minutes, matching breath to movement.
4. Reclined Bound Angle Pose (Supta Baddha Konasana)
This restorative pose opens the hips and chest while promoting stillness. It’s excellent for winding down before bed or whenever you need to soften anxiety.
How to do it:
- Lie on your back and bring the soles of your feet together, letting your knees drop out to the sides.
- Place your hands on your belly or arms out to your sides.
- If you need support, place pillows under your knees to reduce any strain.
- Close your eyes, breathe deeply, and stay for 5–7 minutes.
5. Standing Forward Bend (Uttanasana)
This pose calms a busy mind by encouraging blood flow to the brain while stretching the hamstrings and back. The slight inversion naturally reduces stress hormones and helps soothe your nerves.
How to do it:
- Stand with your feet hip-width apart.
- Exhale and fold forward from the hips, letting your head hang down.
- Keep a soft bend in your knees to avoid straining your lower back.
- Hold opposite elbows if it feels good, and sway gently side to side.
- Breathe for 1–2 minutes, then slowly roll up to stand.
6. Corpse Pose (Savasana)
No calming yoga routine is complete without Savasana. This final resting pose allows the body to fully absorb the calming benefits of your practice. It’s more than just lying down—it’s a chance to consciously relax every muscle and let your nervous system shift into a deeply restful state.
How to do it:
- Lie flat on your back with legs extended, feet relaxed outward.
- Place your arms at your sides, palms facing up.
- Close your eyes and take slow, soft breaths.
- Stay for at least 5 minutes—longer if you have the time.
Tips To Make The Most Of Your Calming Practice
- Practice in a quiet space. Find a spot where you won’t be disturbed. Dim the lights, play soft music, or use essential oils if you like.
- Breathe mindfully. Slow, deep breathing is just as important as the poses themselves. Try to lengthen your exhale—it signals safety to your body.
- Stay warm and comfortable. Use a blanket if needed to help your body fully relax.
- Consistency matters. Even five minutes daily can help you build resilience to everyday stress.
These six simple yoga poses are a toolkit you can return to any time your mind feels scattered or your body feels tense. Over time, you may notice that you’re able to bounce back from stress more easily and find it simpler to rest at the end of the day.
By showing up for yourself with just a few poses, you invite a deep calm that carries far beyond the mat—helping you meet life’s challenges with a steadier, more peaceful mind.
