9 yoga poses for stress relief
Ease full-body tension and support relaxation with these calming yoga poses for stress relief, recommended by Hinge Health physical therapists.
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Your mind and body are more connected than you might realize. When stress or anxiety kicks in, you may notice it as muscle tension (or even muscle spasms), racing thoughts, or trouble unwinding at the end of the day. Yoga, with its gentle movements and focus on breathing, isn’t just about improving flexibility. Yoga can be a powerful way to ease stress from your entire body.
“Yoga poses that encourage deep breathing and mindful movement can help your nervous system shift from a stressed, fight-or-flight state into a calmer, more resilient mode,” says Victoria Smith, PT, DPT, a physical therapist at Hinge Health. “By moving with intention and paying attention to how your body feels, you can release tension, regulate stress, and feel more at ease.”
Ahead, learn about nine yoga poses for stress relief recommended by Hinge Health physical therapists to help you feel more relaxed, restored, and ready for whatever your day brings.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Victoria Smith, PT, DPT
Dr. Smith is a Hinge Health physical therapist with a decade of experience in geriatrics, chronic pain, and women’s health.
Jillian Kleiner, PT, DPT
Dr. Kleiner is a Hinge Health physical therapist and a board-certified athletic trainer. Read More
9 yoga poses for stress relief
Not all of these moves are classic yoga poses, but each is designed to help your body and mind unwind. Some focus on gentle stretching and relaxation, while others encourage deeper breathing or mindful movement. Adding these yoga poses for stress to your routine can help release tension, support stress relief, and make it easier to invite calmness in your everyday life.
This classic yoga pose offers a gentle flow that helps loosen up your whole body — especially your back, shoulders, core, and hips. “This pose encourages you to move slowly, focusing on drawing in your abdominal muscles and rounding your spine one vertebra at a time,” says Dr. Smith.
How to do it:
Start on your hands and knees. You can do this on a yoga mat or another comfortable surface. Your hands should be positioned under your shoulders and your knees in line with your hips.
Slowly round your entire back toward the ceiling while drawing your chin to your chest.
Return to the starting position.
Look up to the ceiling as you arch your back toward the floor.
Return to the starting position.
PT tip: “Moving in and out of cat and cow with your breath guiding you can reduce full-body tension,” says Dr. Smith.
Get more information on how to do cat cow here.
2. Diaphragmatic breathing
Want expert care? Check if you're covered for our free program →This breathing exercise is a foundational part of yoga that helps calm your mind and regulate your nervous system. By focusing on slow, deep breaths, you encourage your body to relax and shift away from stress. “Imagine your ribcage expanding in every direction as you inhale,” says Dr. Smith.
How to do it:
Lie on your back with your knees bent and your feet flat on the floor.
Rest one hand on your chest and the other on your belly.
Slowly inhale as you fill your belly with air so the hand on your belly rises up toward the ceiling. The hand on your chest remains mostly still.
Focus on staying relaxed as you hold that breath in your belly.
Slowly breathe out so the hand on your belly lowers with you.
Get more information on how to do diaphragmatic breathing here.
3. Child’s pose
Want expert care? Check if you're covered for our free program →This restorative yoga pose soothes stress by helping your mind and body relax. It gently eases tension in your hips and back, inviting a sense of comfort and calm. “Doing slow, diaphragmatic breathing can help you relax deeper into this pose and release tension in your mid- and lower back,” says Dr. Smith. Child’s pose is a great move for unwinding or resetting whenever you feel overwhelmed.
How to do it:
Get into a comfortable kneeling position with your shins and feet flat on the floor.
Sit your hips back toward your heels with your feet together and your knees wide apart.
Slide your arms out in front of you on the ground, while moving your hips toward your heels.
Relax your head and chest down toward the floor, as far as is comfortable for you.
Walk your hands back toward your knees and return to an upright position.
PT tip: “Focus on expanding your breath through your belly and ribs for a deep, full-body release in tension,” Dr. Smith says.
Get more information on how to do a child’s pose here.
This classic yoga pose lengthens your entire body, especially along your calves, hamstrings (back of thigh), and lower back. It also builds stability in your core and shoulders. “If you’re new to the pose, gently bending and pumping your knees up and down lets you dip deeper into the stretch at your own pace,” says Dr. Smith. Downward dog helps shake off tension from sitting or standing all day. It helps your body relieve physical stress and tension.
How to do it:
On a yoga mat, get into a comfortable position on hands and knees.
Lift your knees off the floor as you bring your hips back and up toward the ceiling.
Keep your arms straight as you stretch your chest toward your feet, bringing your head between your arms.
Feel free to have a slight bend in your knees.
Take a few deep breaths as you relax into this position.
Bend your knees and return to the starting position.
Get more information on how to do downward dog here.
This move gently opens up the hips, releasing stress and tension in your lower back and thighs. “This pose encourages playfulness and relaxation, making it a favorite for winding down after a long day,” says Dr. Smith. “If your hands don’t reach your feet, hold behind your knees or on your shins — you’ll still get all the benefits.”
How to do it:
On a yoga mat, lie on your back with your knees bent and feet flat on the floor.
Draw your knees up toward your chest and reach your hands to grab the outside of your feet or ankles.
Move your feet and knees apart slowly. Stop when you feel a slight stretch in your inner thigh muscles.
Breathe deeply and slowly. Focus on relaxing your pelvic floor muscles as you hold this position.
Relax back to the starting position.
Get more information on how to do happy baby here.
6. Figure four stretch
Want expert care? Check if you're covered for our free program →This stress-relieving stretch, which resembles the pigeon pose in yoga, eases tension in your hips and glutes, two areas that can store stress. Opening up these muscles may also help relieve stiffness in your lower back. “Focus on relaxing instead of pushing your knee down,” says Dr. Smith. “Let your breath guide the stretch — it usually feels better than forcing it.”
How to do it:
Lie on your back on a yoga mat with your knees bent and your feet flat on the floor. Bend one leg and place your ankle on your opposite knee.
Grasp the back of your thigh or the front of your knee (of the leg on the floor) and gently pull your knee toward you. Your foot will lift off the floor as you hold this stretch.
Release your foot back to the floor to return to the starting position.
Repeat this exercise on the opposite side.
Get more information on how to do a figure four stretch here.
7. Open book rotations
Want expert care? Check if you're covered for our free program →This dynamic move is similar to the supine spinal twist in yoga. It improves upper back mobility and helps counteract rounded shoulders or muscle tightness from daily activities. With each rep, you may discover new areas of resistance in your back or shoulders. Breathe deeply and slowly move through each rep to release this tension. “Using pillows for support can make this stretch more comfortable, and breathing into your ribcage can help you move a little farther,” says Dr Smith.
How to do it:
On a yoga mat on the floor, lie on your side with a pillow supporting your head. Your arms are straight out and resting on the floor in front of your chest. Your legs are stacked together with your knees bent up towards your chest.
Reach your top arm up and behind you, as you turn toward your opposite side. Keep this arm straight while your legs and other arm remain in the starting position. Your chest will open up toward the ceiling as you rotate.
Continue to reach your arm and shoulder toward the floor behind you as you stretch into this position.
Return your top arm and upper body back to the starting position.
Repeat on the other side.
8. Hip flexor stretch
Want expert care? Check if you're covered for our free program →If you spend a lot of time sitting, a hip flexor stretch (which looks like warrior I pose in yoga) is especially helpful for opening the front of your hips and supporting lower back comfort. “Keep your abdominal muscles gently engaged to support your back and focus the stretch where you need it most,” says Dr. Smith. This pose can also support healthy posture throughout your day.
How to do it:
Start by standing comfortably with your feet hip-width apart.
Take a big step forward with one foot.
Bend through your front knee while you push your other hip forward.
Keep your chest upright as you hold this position.
Push through your front foot to step back and return to standing.
PT tip: “Avoid arching your lower back,” Dr. Smith says. “You may feel less of a stretch at first, but it’s often more effective and eases pressure from your back.”
Get more information on how to do a hip flexor stretch here.
This move, which mirrors cobra and upward facing dog poses in yoga, encourages gentle mobility through your back, hips, and shoulders, making it great for releasing whole-body stress. “Supporting some of your weight with your arms can help your upper body feel more engaged and steady,” Dr. Smith says.
How to do it:
Lie in a comfortable position on your stomach. It may help to do this on a yoga mat or another soft surface.
Place your hands on the floor, at the sides of your chest.
Push through your hands to straighten your arms and lift your shoulders and head toward the ceiling.
Hold this position for a few seconds, keeping your lower body and core relaxed as you do so.
Bend your arms to relax your chest back to the floor.
PT tip: “If you need to modify this movement, try propping up on your elbows or placing a pillow under your hips,” says Dr. Smith.
Get more information on how to seal stretch here.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your yoga poses for stress relief
Note: Some of these moves may feel challenging if you’re dealing with pain. You may need to modify certain movements to take pressure off tender areas. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of yoga poses for stress relief
The benefits of practicing the above yoga poses for stress relief go far beyond simply helping you relax. Including these poses in your routine can help calm your mind, ease tension in your body, lower sensitivity to pain, and encourage deeper, more restorative sleep. Mindful movement and breathing also support your ability to manage stress, both on and off the mat. Other benefits include:
Regulate your nervous system. “These movements encourage slower, deeper breathing and mindful awareness, helping your body shift into a state of relaxation — both during and after your practice,” Dr. Smith says.
Reduce pain sensitivity. Gentle yoga poses can help your nervous system feel less “on high alert,” which may lower sensitivity and help make discomfort or pain feel more manageable.
Release stored tension. “Yoga stretches gently ease tightness in areas where you may hold stress, like your back, hips, and shoulders,” Dr. Smith says.
Improve sleep. Research shows that adopting a regular yoga practice can lead to better, more restful sleep, which is essential for managing stress.
Build self-awareness. “As you move and breathe, yoga helps you notice where you’re holding onto tension throughout your day, so you can respond with more compassion and care for yourself,” Dr. Smith says.
Improve full-body mobility. “Practicing these poses can help loosen tight areas and increase flexibility throughout your body,” Dr. Smith says. “Greater mobility makes daily movements feel easier and more comfortable.”
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
American Psychological Association. (2024, October 21). Stress Effects on the Body. American Psychological Association; American Psychological Association. https://www.apa.org/topics/stress/body
Khajuria, A., Kumar, A., Joshi, D., & Kumaran, S. S. (2023). Reducing Stress with Yoga: A Systematic Review Based on Multimodal Biosignals. International Journal of Yoga, 16(3), 156–170. Doi:10.4103/ijoy.ijoy_218_23
Bankar, M., Chaudhari, S., & Chaudhari, K. (2013). Impact of long term Yoga practice on sleep quality and quality of life in the elderly. Journal of Ayurveda and Integrative Medicine, 4(1), 28. doi:10.4103/0975-9476.109548
Mandlik, G. V., Siopis, G., Nguyen, B., Ding, D., & Edwards, K. M. (2023). Effect of a single session of yoga and meditation on stress reactivity: A systematic review. Stress and Health, 40(3). doi:10.1002/smi.3324
Wren, A. A., Wright, M. A., Carson, J. W., & Keefe, F. J. (2011). Yoga for persistent pain: New findings and directions for an ancient practice. Pain, 152(3), 477–480. doi:10.1016/j.pain.2010.11.017