Are you feeling overwhelmed by constant screen time, noisy cities, or never-ending deadlines? You’re not alone. In 2025, stress has become one of the most common lifestyle issues across the globe. While digital tools and wellness apps are on the rise, one age-old practice continues to offer unmatched mental clarity and emotional balance yoga.

Practising yoga not only improves your flexibility and strength but also helps regulate cortisol levels (your primary stress hormone), according to Harvard Medical School. If you’re looking to bring calm and clarity into your life, here are five yoga poses you should try right now.

1. Balasana (Child’s Pose)

Why it works:
Balasana gently relaxes the spine, hips, and mind. It lowers your heart rate and is often used to pause and reset during yoga sequences.

How to do it:

• Kneel on your mat, big toes touching, knees hip-width apart.

• Fold forward with arms stretched in front or resting beside you.

• Place your forehead on the mat and breathe deeply for 1-3 minutes.

Pro Tip:
Add a bolster under your chest for extra comfort.

2. Viparita Karani (Legs-Up-the-Wall Pose)

Why it works:
This inversion pose calms the nervous system and promotes blood circulation to the brain, relieving fatigue and anxiety.

How to do it:

• Sit next to a wall and lie back while swinging your legs up onto the wall.

• Keep your arms relaxed at your sides.

• Stay here for 5-10 minutes, focusing on slow, deep breathing.

Scientific Insight:
A 2020 study in Journal of Alternative and Complementary Medicine found this pose can significantly lower stress-induced heart rate variability.

3. Sukhasana with Forward Bend (Easy Pose + Fold)

Why it works:
Combining a simple seated pose with a forward fold releases tension from the hips and lower back, areas where emotional stress is commonly stored.

How to do it:

• Sit cross-legged with a tall spine.

• Inhale, raise your arms, and exhale as you fold forward.

• Let your hands rest on the floor or a block.

• Hold for 1-2 minutes and repeat on both sides if needed.

Quick Tip:
Close your eyes and focus on the breath. This activates the parasympathetic nervous system.

4. Setu Bandhasana (Bridge Pose)

Why it works:
This gentle backbend opens the chest and stimulates the thyroid, which helps regulate metabolism and mood.

How to do it:

• With your feet hip-width apart and your knees bent, lie on your back.

• Press into your feet to lift your hips.

• Clasp your hands under your back and hold for 30-60 seconds.

Bonus Benefit:
Improves circulation and digestion, often disrupted by chronic stress.

5. Savasana (Corpse Pose)

Why it works:
The ultimate relaxation pose. Savasana helps your body absorb the benefits of your practice and cultivates mindfulness.

How to do it:

• Lie flat on your back with legs extended and arms relaxed by your sides.

• Close your eyes and bring your focus to your breath.

• Stay for 5-10 minutes.

Add-On:
Use guided meditations or calming music for deeper relaxation.

Final Thoughts

You don’t need an advanced yoga routine to fight stress. These five yoga poses are simple yet incredibly effective tools to improve your emotional health in 2025. Practising them regularly, even just 10-15 minutes a day, can lead to better sleep, improved mood, and reduced anxiety.

FAQs

Q1. Can beginners do these yoga poses?
A: Yes, all of the listed poses are beginner-friendly and can be modified with props if needed.

Q2. How often should I practice these poses?
A: Practicing 3-5 times a week can bring noticeable stress relief, though daily practice offers optimal results.

Q3. Should I do yoga in the morning or evening for stress?
A: Both work well. Morning practice boosts clarity and energy, while evening sessions help unwind and sleep better.