We all carry stress—sometimes more than we realize. Between work, chores, family, and everyday life, it’s easy to forget to slow down. But your body remembers. It gets tired, tight, and tense. That’s your sign. You need a moment just for yourself.
And yoga can help.
Not the fast-paced kind. Not the sweaty flows. But slow, still, soft movements. The kind of yoga that tells your body, “It’s okay to rest.”
Here are 7 yoga poses that offer exactly that. You don’t need to be flexible or strong. Just show up, breathe, and let go.
1. Child’s Pose (Balasana)
This is a grounding pose that almost feels like a hug. It gives your back, hips, and shoulders a break.
How to do it:
- Kneel on your mat.
- Bring your big toes to touch, and knees apart.
- Fold forward and let your forehead rest on the mat.
- Stretch your arms forward or place them by your sides.
Stay here for 1–3 minutes. Breathe gently. Let your whole body soften.
Why it helps:
Child’s pose calms your mind and stretches areas where stress builds up. It feels safe and soothing.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This gentle flow helps your spine loosen up. It also gets your breath moving smoothly.
How to do it:
- Start on your hands and knees.
- Inhale, arch your back, lift your chest and tailbone (cow).
- Exhale, round your spine, tuck your chin, and pull your belly in (cat).
Repeat this slow movement 8 to 10 times.
Why it helps:
It brings movement to a stiff back and helps you connect breath to body. A great way to release tension.
3. Reclined Twist
Twists are amazing for letting go. This pose helps your back, shoulders, and even digestion.
How to do it:
- Lie on your back.
- Hug your knees to your chest.
- Let both knees fall to the right.
- Extend your arms out wide like a “T.”
- Turn your head gently to the left.
Hold for 1–2 minutes, then switch sides.
Why it helps:
It gently stretches the spine and feels relaxing. Plus, it supports the organs and helps with detox.
4. Legs Up The Wall (Viparita Karani)
This one is as restful as it gets. No effort, just you and gravity.
How to do it:
- Sit close to a wall.
- Lie back and swing your legs up against the wall.
- Adjust your hips as close to the wall as feels good.
- Let your arms rest at your sides.
Close your eyes. Stay here for 5–10 minutes.
Why it helps:
This pose improves blood flow, reduces swelling in the legs, and calms the nervous system. It’s perfect after a long day.
5. Seated Forward Fold (Paschimottanasana)
This is not about touching your toes. It’s about folding inward and slowing down.
How to do it:
- Sit with legs straight in front of you.
- Flex your feet gently.
- Inhale, sit tall.
- Exhale, fold from your hips and let your hands rest wherever they reach.
Bend your knees if you need to. You can even place a pillow on your legs and rest your head.
Why it helps:
It stretches the back of the body and encourages you to turn inward. It’s deeply calming for the mind.
6. Supported Bridge Pose
This pose gives a mild stretch while letting your body totally relax with help from a prop.
How to do it:
- Lie on your back.
- Bend your knees, feet flat on the floor.
- Lift your hips and slide a block or cushion under your sacrum.
- Rest your hips on the support and relax.
Stay here for 3–5 minutes.
Why it helps:
It gently opens the chest and hips while keeping you grounded. It also gives a nice break to the lower back.
7. Savasana (Corpse Pose)
This is the final and most important pose. Don’t skip it.
How to do it:
- Lie on your back.
- Let your legs fall open naturally.
- Arms rest by your sides, palms up.
- You can place a blanket under your head or knees.
Close your eyes. Breathe. Let everything soften. Stay for 10–15 minutes if you can.
Why it helps:
This is where your body resets. It helps release mental stress and restores your energy. It’s the pause your body craves.
Tips to Make Your Practice More Relaxing
- Create a calm space: Use soft lighting or light a candle. Silence or gentle music helps.
- Use props: Pillows, blankets, or yoga blocks can make poses more comfortable.
- Don’t rush: Stay in each pose as long as you like. Take your time getting in and out.
- Breathe naturally: Don’t try to control it. Just notice your breath and let it flow.
- Listen to your body: If a pose doesn’t feel right, skip it. Comfort is the goal.
Why You Need This More Than You Think
You’re busy. You give a lot to others. But you can’t pour from an empty cup.
Taking 15–30 minutes for gentle yoga can help you feel centered again. It’s not about doing more. It’s about being with yourself—quietly, kindly, and without judgment.
You deserve a moment. Maybe even more than one.
So roll out your mat, grab a pillow, and start with just one of these poses. Let it become your small act of self-care.
