In today’s fast-paced lifestyle, stress and anxiety have become daily companions for many. The nervous system takes the biggest hit, especially when the body is constantly in “fight or flight” mode. While medication can help manage symptoms, natural practices like yoga offer long-term support to calm the nervous system and promote a sense of balance.
Yoga helps activate the parasympathetic nervous system, also known as the “rest and digest” mode. It lowers cortisol levels, reduces heart rate, and improves overall mental clarity. Practicing just a few poses daily can lead to noticeable changes in mood, energy, and resilience.
Here are six simple yoga asanas you should include in your daily routine to soothe your nerves and feel more grounded.
1. Sukhasana (Easy Sitting Pose)
Sukhasana is the foundation of many meditative practices. Though simple in appearance, this seated posture encourages steady breathing, body awareness, and internal stillness.
How to practice:
Sit cross-legged on the floor or a cushion. Keep your spine upright and shoulders relaxed. Rest your hands on your knees, palms facing up or down. Close your eyes and begin focusing on your breath. Inhale deeply through the nose and exhale slowly.
Benefits:
This pose helps regulate your breath and calm racing thoughts. It improves focus, lowers blood pressure, and signals the nervous system to slow down. It’s ideal for beginning or ending your yoga practice.
2. Balasana (Child’s Pose)
Balasana is a deeply relaxing pose that gently stretches the spine, hips, and lower back while grounding the mind. It mimics a fetal position, promoting a feeling of safety and relaxation.
How to practice:
Start on your knees with your toes touching and knees spread apart. Sit back on your heels and fold forward, extending your arms in front of you. Let your forehead rest on the floor and breathe deeply.
Benefits:
This pose calms the brain and relieves tension from the spine and shoulders. It slows your heart rate and is especially helpful when you’re feeling overwhelmed or fatigued. Use it as a resting position during a longer yoga flow or on its own as a quick stress reliever.
3. Viparita Karani (Legs-Up-the-Wall Pose)
Viparita Karani is a gentle inversion that helps reverse the effects of gravity. It soothes the nervous system by reducing blood pressure, slowing the heart rate, and increasing blood flow to the brain.
How to practice:
Lie on your back near a wall. Swing your legs up and rest them vertically against the wall. Keep your arms by your sides or place one hand on your belly and one on your chest. Stay in this pose for 5 to 15 minutes, breathing slowly.
Benefits:
It reduces swelling in the legs, improves circulation, and quiets the mind. This pose is perfect for the end of the day when you’re ready to unwind and let go of tension.
4. Marjaryasana-Bitilasana (Cat-Cow Pose)
This dynamic combination of Cat and Cow poses is excellent for warming up the spine and syncing breath with movement. It improves flexibility and helps release physical and emotional stress stored in the body.
How to practice:
Start on all fours with your wrists under shoulders and knees under hips. As you inhale, arch your back, lift your head, and tilt your pelvis (Cow Pose). As you exhale, round your spine, tuck your chin, and draw your belly in (Cat Pose). Repeat slowly for 1 to 2 minutes.
Benefits:
This flowing movement soothes the central nervous system and improves spinal awareness. It can reduce tension in the neck and back while encouraging mindful breathing.
5. Setu Bandhasana (Bridge Pose)
Bridge Pose is a gentle backbend that opens the chest, strengthens the spine, and stimulates the vagus nerve, which plays a key role in parasympathetic regulation.
How to practice:
Lie on your back with knees bent and feet hip-width apart. Place your arms beside you, palms down. Press into your feet and lift your hips toward the ceiling. Hold for a few breaths, then lower slowly.
Benefits:
This asana helps calm the mind and relieve mild depression and anxiety. It also improves circulation and supports thyroid function, which influences mood and energy levels.
6. Savasana (Corpse Pose)
Savasana may appear simple, but it’s one of the most powerful poses for nervous system repair. It trains the body and mind to relax completely while remaining alert.
How to practice:
Lie flat on your back with your arms slightly away from the body, palms facing up. Let your feet fall naturally outward. Close your eyes and take slow, even breaths. Remain in this pose for at least 5 to 10 minutes.
Benefits:
It encourages deep rest and activates the relaxation response. Savasana helps the nervous system reset, supports better sleep, and reduces symptoms of anxiety or panic.
Creating a Daily Yoga Routine for Nervous System Support
For the best results, practice these six poses in a calm space each day. You don’t need a long session. Even 15 to 20 minutes of daily movement and stillness can significantly shift your mood and stress levels.
Here’s a sample sequence:
- Sukhasana – 2 minutes
- Cat-Cow – 2 minutes
- Bridge Pose – 2 minutes
- Child’s Pose – 2 minutes
- Legs-Up-the-Wall – 5 minutes
- Savasana – 5 to 10 minutes
End each session with a few slow breaths and a moment of gratitude. Over time, this routine will help build resilience, regulate emotions, and support long-term nervous system health.
Final Thoughts
Modern life puts the nervous system under constant pressure. From daily stress to emotional overload, the body often forgets how to relax. Practicing these six simple yoga asanas each day can naturally calm your nerves, support recovery, and bring more peace into your life.
Consistency is more important than intensity. Keep your practice gentle, mindful, and focused on the breath. With time, your nervous system will respond by becoming more balanced, resilient, and relaxed—exactly what the body needs to thrive.
