Stress is one of the most common—and normalized—experiences of the modern world. Whether due to overwork, hyperconnectivity, personal worries, or simply the fast pace of daily life, it's very easy to fall into a state of sustained tension. And while the body has the capacity to adapt to certain demands, when stress becomes chronic, it begins to affect not only our emotional well-being, but also our posture, breathing, digestion, and sleep.

In that context, yoga offers an invaluable resource:a space to pause, breathe and reconnect with the body from a place of calmIt's not just about "relaxing," but about creating a physical and mental state that allows you to restore the nervous system, release accumulated tension, and regain a sense of presence.

In this article we will exploreKey yoga poses that help relieve stresshow to practice them correctly, what effects they have on the body and mind, and how to integrate them into a daily routine—even a brief one—to sustain a higher quality of life.

Why is yoga effective against stress?

When we are stressed, our sympathetic nervous system is activated: the body prepares for action, heart rate increases, certain muscles contract (especially in the neck, back, and jaw), and breathing becomes shallow. This state, useful for facing real threats, becomes problematic when it remains active for hours or days.

Yoga, especially in its restorative and mindful dimension, promotes the activation ofparasympathetic nervous systemresponsible for rest and recovery functions. Through sustained postures, deep breathing, and mindfulness, the body receives a clear signal:“It’s safe to let go”This has concrete effects:

• Decreased heart and respiratory rate
  
  
• Progressive muscle relaxation
  
  
• Improved digestion and sleep
  
  
• Reduction of mental rumination
  
  
• Greater perception of calm and clarity
  
  

The important thing is not to do a long or demanding practice, but ratherbe intentional and sustainedSome postures have a particularly beneficial effect when the goal is to reduce stress and return to a state of balance.

Essential postures to relieve stress

Below, we present a set of accessible, safe, and effective poses to release physical tension and calm the mind. They can be practiced at any time of day and require no great flexibility or prior experience.

1. Balasana (Child's Pose)

What are you doingIt relaxes the lower back, relieves stiffness in the neck and shoulders, and encourages deeper breathing.

How to do it:

• Kneel down, resting your buttocks on your heels.
  
  
• Separate your knees to the width of the mat and bring your torso forward, resting your forehead on the floor or on a block.
  
  
• Extend your arms forward or relax them at your sides.
  
  

Key to awareness: feel how the breath massages the abdomen against the thighs and allows the weight of the back to release.

2. Supta Baddha Konasana (Reclining pose with soles of feet together)

What are you doingIt opens the hips, releases the groin area, and allows for deep relaxation of the abdomen.

How to do it:

• Lie on your back and bring the soles of your feet together.
  
  
• Let your knees fall to the sides, with support (cushions or blocks) if necessary.
  
  
• You can place one hand on your chest and the other on your abdomen.
  
  

Key to awarenessObserve the natural movement of your breathing and heart rate. Ideal for ending the day.

3. Viparita Karani (Legs against the wall)

What are you doingIt promotes venous return, relieves tired legs, and stimulates relaxation of the nervous system.

How to do it:

• Lie on your side, with your hip close to the wall.
  
  
• Turn your body and extend your legs vertically, supported against the wall.
  
  
• Keep your arms open in a cross shape or over your abdomen.
  
  

Key to awarenessFeel how gravity does its work. This “passive” posture has profoundly restorative effects if held for 5 to 15 minutes.

4. Paschimottanasana (Seated Forward Bend)

What are you doingIt stretches the back, calms the nervous system, and allows for an inner reflection that invites rest.

How to do it:

• Sit with your legs extended forward.
  
  
• Inhale and lengthen your spine, exhale and begin to gently flex from your hips.
  
  
• Drop the weight of your torso without forcing it, supporting your hands, forearms or forehead on a support.
  
  

Key to awarenessInstead of trying to reach the feet, focus onhow does it feelthe body as it is gradually released forwards.

5. Savasana (Final Resting Pose)

What are you doing: integrates the benefits of the practice, allowing for total and deep relaxation.

How to do it:

• Lie on your back with your body fully extended.
  
  
• Separate your legs and arms slightly, with your palms facing upwards.
  
  
• Close your eyes and let your body get heavier and heavier.
  
  

Key to awarenessUse your breath as an anchor to stay present. This posture is not just rest: it isa practice of conscious surrender.

Tips for integrating these poses into your routine

• Less is moreWith just 10-15 minutes a day you can notice a significant change.
  
  
• Create a safe spaceUse a blanket, dim lighting, and silence or soft music to promote rest.
  
  
• Listen to your bodyAdapt each pose to your level. Use props without guilt: the goal is well-being, not aesthetic achievement.
  
  
• Combine with conscious breathingEven 3 minutes of slow diaphragmatic breathing can enhance the relaxing effect.
  
  
• Be consistentRegular practice has a deeper impact than an occasional long session.
  
  

Stress can't always be avoided, but it can be managed. And yoga, with its holistic approach to body, mind, and breath, is a powerful tool for restoring lost balance. By incorporating specific postures to relieve tension and activate the relaxation system, you're not just taking care of your body: you're creating the habit ofreturn to yourself with kindness.

At The Dojo, we believe that yoga is not an escape from daily life, but a way of inhabiting it with greater awareness, presence, and responsiveness. Every time you choose to pause, breathe, and move with intention, you are strengthening your physical and emotional resilience.

We invite you to explore these perspectives in our classes, workshops, and restorative programs. BecauseMoving with intention is also a form of healing..

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