5 Simple Yoga Poses to Relax Your Body and Mind

If you’ve been feeling tense, mentally drained, or just in need of a breather, practicing yoga can be one of the easiest ways to bring relaxation into your day. You don’t need a lot of experience or expensive equipment. Just a few quiet minutes, a mat, and these five simple yoga poses can help calm your nervous system, loosen tight muscles, and clear your mind.

Let’s walk through five beginner-friendly yoga poses that promote relaxation and stress relief. These can be practiced in the morning to start your day calmly or in the evening to wind down.

Corpse Pose (Savasana)

Savasana may look like just lying down, but it’s actually one of the most powerful poses for deep relaxation. Practiced at the end of most yoga classes, it allows the body and mind to absorb the benefits of the session. It can calm the nervous system, reduce blood pressure, and promote emotional balance.

How to do it:

Lie flat on your back with your legs extended and feet slightly apart
Rest your arms by your sides with palms facing up
Let your whole body sink into the mat and close your eyes
Start relaxing from your toes all the way to your head
Focus on your breath—deep, slow inhales and exhales
Stay in this pose for 5 to 10 minutes

This pose is great when you’re feeling overwhelmed or having trouble sleeping. It’s also ideal after a long workday or workout.

Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a full-body stretch that also refreshes the mind. It improves blood flow to the brain, lengthens the spine, and stretches the back, legs, and shoulders. When practiced slowly with focused breathing, it can be very calming.

How to do it:

Start on all fours, with your hands under shoulders and knees under hips
Tuck your toes and lift your knees off the mat
Press your hips up and back, forming an inverted V shape
Try to straighten your legs while keeping heels moving toward the floor
Let your head hang between your arms, relaxing your neck
Breathe deeply and hold for 30 seconds to 1 minute

This pose energizes yet soothes, making it perfect for both morning and evening practice.

Tree Pose (Vrksasana)

Tree Pose combines physical balance with mental focus. It helps you feel more grounded and stable—both physically and emotionally. When held with deep breaths, it offers a sense of calm and control.

How to do it:

Stand tall with your feet hip-width apart
Shift your weight onto your left foot
Bend your right knee and place the sole of your foot on your inner left thigh or calf (avoid the knee)
Bring your hands together at your heart or stretch them overhead
Fix your gaze on a steady point to maintain balance
Hold for 30 seconds to 1 minute, then switch sides

Tree Pose is ideal when you’re feeling scattered or anxious. It brings a sense of calm through stillness and focus.

Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose is a gentle backbend that stretches the spine, opens the chest, and strengthens the lower body. It also helps calm the mind and combat fatigue or mild depression by stimulating the thyroid and lungs.

How to do it:

Lie on your back with knees bent and feet flat on the floor, hip-width apart
Press your feet into the mat and lift your hips toward the ceiling
Tuck your shoulders underneath and interlace your fingers beneath your back
Keep your neck relaxed and gaze at the ceiling
Hold for 30 seconds to 1 minute, breathing slowly and evenly

This pose is especially helpful when you feel emotionally drained or physically tight in the lower back.

Cobra Pose (Bhujangasana)

Cobra Pose strengthens the spine and opens the chest. It stimulates the abdominal organs and can uplift your mood. This pose is gentle yet energizing, offering a nice stretch while encouraging deep, relaxed breathing.

How to do it:

Lie on your stomach with your legs extended and the tops of your feet on the mat
Place your hands under your shoulders, elbows close to your sides
Inhale and press into your palms, gently lifting your chest
Keep elbows slightly bent and shoulders drawn away from your ears
Engage your legs and keep your hips grounded
Hold the pose for 15 to 30 seconds, then slowly lower down

Cobra Pose can relieve stress and open the heart space, which is often tight from sitting or hunching forward.

Wrap-Up: Simple Movements, Big Relief

Yoga doesn’t need to be complicated to be effective. These five poses—Corpse, Downward-Facing Dog, Tree, Bridge, and Cobra—are simple but offer deep physical and mental benefits. Even practicing one or two daily can help shift your mood, release tension, and create a peaceful space in your day.

You don’t need to be perfect. Just breathe, move slowly, and allow your body to relax. Over time, you’ll notice better posture, better sleep, and a calmer state of mind.