15 Easy to Practice Yoga Poses to Say Goodbye to Stress


Yoga is an ancient art and a nice form of spiritual practice that is capable of your overall well being. Yoga Positions To Reduce Stress are performed worldwide in fact.

Stress is one of the most significant problems in modern society. Stress is the major reason for a sharp increase in mental disorders all across the world. Yoga is a very efficient solution for cutting down stress from your everyday life. It works on a basic principle that our physical body is made up of five elements that are air, fire, earth, water, and sky. Any imbalance in these elements causes disruption of mental balance, immune system, and disease. Yoga mudra and postures are used worldwide to cure so many mental and physical health problems.


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Here are few popular yoga mudras that are highly efficient in keeping our mental, physical and emotional health intact. Regular practice of these yoga postures and exercise can work wonders for your health. These exercises are capable of treating many serious diseases and basic health problems.

Gyan Mudra

This yogic mudra is highly effective in the treatment of mental problems, sharpens memory, provides happiness, and intellectual development. It is a very powerful mudra that is practiced for thousands of years to get spiritual progress, peace, and calm. It is one of the most practiced yoga mudras since ancient times. Gyan mudra is also known as a posture of knowledge.

How to Do it

Gyan mudra is the ability to relax your mind and body and focus on meditation. Connect your forefinger and thumb and try to meditate. Put another finger straight and but relaxed. This yoga position is best to do in the morning with a fresh mind. It is the most common yoga posture for doing meditation. It is a very convenient yogic mudra and anyone can practice it.

Also Read: 8 Ways to Deal with Stress During Pregnancy

Benefits of Gyan Mudra

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As the name suggests Gyan mudra is associated with memory, wisdom, and concentration power. This mudra stimulates and sharpens your brain. This yoga posture is used to cure insomnia. It is also used to control mental disorders like anger, anxiety, depression, and stress.

Surya Namaskar Exercise

This yoga exercise is one of the most popular and efficient for mental and physical fitness and this yoga exercise is the best thing you can do to begin your day. It is also known as sun salutation exercise. It is all in one yogic exercise to bring mental and physical fitness together. Here are a few simple steps to perform Surya Namaskar daily. Stand in a straight position while facing the sun and keeping your palms folded near the chest in the namaskar position. While doing this keep your feet together and inhale normally.

While breathing raises your arms upward and then bend backward with your face looking upward and toward the sky. Keep your back in arch position while bending backward. Now exhale and keep your knees straight and bend your body downward until your head touch the knees. Now get back to the normal straight position.

Surya namaskara

How Surya Namaskar is Beneficial

Suryanamaskar is a nice yogic exercise for reducing stress. This yoga exercise is the essence of all other yoga positions. If you don’t have much time to perform yoga, you should include this yoga exercise in your daily routine. Just doing this yoga exercise regularly will keep you away from several physical and mental disorders.

Also Read: 5 Ways To Protect Your Relationship From Work Stress

Sukhasana (Easy Pose)

It is one of the easiest yoga positions that you can perform to reduce stress from your daily life. Best way to do this yoga exercise to sit cross-legged on a yoga mat while keeping your hand on your knees and palms up. Try to keep your spine as straight as you can. Close your eyes and inhale. Sukhasana can be performed both at home or outdoors. Although performing this yoga position outdoors in the fresh air would be the best for physical and mental health.

How Sukhasana ( Easy Pose) Benefits

It is an ultimate yoga position for relaxation. If performed daily it not only bring the stress level down but also helps in enhancing the flexibility of your back and spine. If you perform this yoga exercise in a peaceful environment for 15 to 20 minutes, this would terrific for cutting down the stress level. Try to do this yoga exercise early in the morning in an outdoor environment with plenty of air.

Vayu Mudra

This yoga posture is very beneficial in curing several mental and physical disorders. You can do it in many positions sitting, lying, and standing. Fold your index finger and then fold your other fingers in such a way that you can see phalanx bone. You can press your hand with your thumb and keep your three fingers as extended as possible. You can do it anytime at your convenience be it morning or evening.


Benefits of Vayu Mudra

As the name suggests it balance the air element in the body. This is very effective in the reduction of stress and also releases excess air from the stomach and chest thus it is beneficial in the removal of excess air from the stomach and chest.

Also Read: 5 Soothing Massages That Can Help You De-Stress Your Partner

Tadasana ( Mountain Posture)

This is a great yoga position for reducing stress from our daily life. This yoga position keeps your mind and body balanced. Here are a few simple steps to perform this yoga position daily.

  • First of all, stand straight with your feet flat on the floor and keep your knees slightly spaced up.

  • Stretch your hands and put your palm with each other and keep your spine straight.

  • Stretch your spine and put your hand up above your head.

  • Lift your ankle and stand on the toes with your eyes facing the sky.

  • Keep yourself in the similar position for a minimum of 30 seconds in due course keep your breath normal.

  • After this put your feet back to the ground slowly and relax your body.

This yoga position would be very helpful in releasing every stress. It is performed at every yogic center in groups.

Balasana (Child Pose)

This yoga position is made to relax completely. This yoga position is named so because in this position you get curled like a fetus. Some simple positions of this yoga exercise are

  • Keep your palms facing the floor and sit on your knees with weight on both sides of the body.

  • While inhaling bring your body forward in such a manner that your forehead touches the floor.
  • Put yourself in the position at least for 30 seconds then breath normally.
  • Then lift your forehead slowly and put your body back to Vajrayana.


Lotus Pose ( Padmasana)

This position is useful in increasing self-awareness, mindfulness, and meditation. It is mostly done for keeping oneself calm and soothing mind. The best way to do this nice yoga exercise is

  • Sit crossed leg and put your left leg on your right thigh and right leg on your left thigh and keep your face up.
  • Keep your hands in Gyan mudra, it means to keep your index finger together with your thumb.

Inhale deeply and close your eyes and keep yourself in the same pose for a minimum of 30 seconds and exhale slowly.

This position is very efficient in reducing stress and daily fatigue. Regular practice of this yoga position can bring peace to your life.

Savasana ( Corpse Pose)

It is one of the easiest yoga positions to minimize stress. You can also perform this if you don’t have time to perform other yoga positions. It is a great yoga position for relaxation of body and mind. Some simple steps of this yoga position are:

  • Lie on the floor in a relaxed position and keep your eyes closed.
  • Leave your body and hand completely lose.
  • Hold your breath for a few seconds and then inhale.
  • Do this repeatedly four to five times.

This pose helps you to shade away from the fatigue and fill your mind with amazing serenity and calmness.

Agni Mudra ( Mudra of fire)

This yoga posture represents the fire element of the cosmos. It is perceived as a nice yoga posture to reduce tension and stress in your daily life. You should perform this yoga in a sitting position early morning with an empty stomach. Here are a few simple steps to perform this yoga with ease. People who are suffering from digestive problems and acidity should avoid this yoga posture.

  • The best way to perform this meditation is to fold your thumb against the phalanx while folding your ring finger.

Keep your spine straight and inhale Seated Forward Bend and exhale slowly.

agnimudra pose

Cat-Cow Pose

This is a great morning yoga release your stress and keep yourself fresh and energetic throughout the day. This yoga position also opens up the whole spine and makes you feel light and relaxed. The basic of this yoga pose is to get down on all four means on both hands and knees. Looking toward the roof you should inhale slowly and drop back toward the floor. Looking toward your stomach you should exhale put your back up like a cow or cat.

This yoga is very helpful in back pain and releasing stress levels in your daily life. It can be helpful in curing stomach-related problems.

Warrior Position

This yoga exercise is performed in the standing position. This yoga position signifies and stimulates strength and power. The best way to do this exercise is

  • Start with standing straight put your left leg back by three to four feet and bend your right knee above your ankle.

Turn your left foot a little and raise your arms directly above you and look up.

This position is very effective in releasing the stress and keeping your back stronger and body healthy. This yoga pose can also be helpful in the treatment of various disease associated with stomach.

Tree Pose

This is a standing yoga position that is very helpful in cultivating the mental balance and making your legs stronger. To perform this yoga bend your right foot in such a way that the weight of your right foot gets transferred to your left leg. Put your hand together in prayer mode. The yoga position requires the balance and acute concentration of mind. You should perform this exercise in open air. It can be very effective in keeping a balance of your body and mind.

tree pose

Bhujanga Asana

In Sanskrit, bhujanga means “snake” or cobra. That is why this pose is also known as cobra pose. This yoga position replicate the posture of a cobra with its hood raised. First of all lie flat on your stomach in relaxed and comfortable mode. Keep your feet together with the top of your feet against the floor. After that spread your hands on the floor and put it under your shoulders and. Then close your eyes and inhale slowly, deeply. Now feel the stability of your pelvis, thighs and tops of your feet. Then exhale gradually before opening your eyes.

This yoga posture is great for cutting down stress levels and also helpful in some general diseases.

Pigeon Pose

This yoga position is a great stress buster. Stretch your hands and keep your knees, just like it is done in cat pose. Then swing your right foot with your hands and place your knee in front of you. Now slowly slide the left foot back, and keep your thigh resting on the floor. Then push up your hands, while making an arch with your back, lift your chin while looking at the ceiling. Now inhale ten deep breaths, put your body forward, your folded arms in front of you and raise your head.

Plank Pose

This yoga position strengthens your arms, back, quadriceps and back. This yoga position is extremely helpful for keeping a balance between mind and body. Press your palms against the floor and bring the chest forward in such a way that your shoulders are directly over your wrists. Now press your heels against the wall behind you and extend the crown of your head forward and form a straight line from the top of your head to your heels. Plank is a simple way to build upper body strength and keep your mind calm. This is a complete yoga pose to strengthen your mind and body.


Raised Arm Pose

It is another yoga position for keeping a balance in your life. First, inhale deeply then bring your arms up and over your head. It is one of the morning stretch yoga exercise, Stay grounded on the heels and move your shoulders away from your ears and at the same time try to reach up through your fingertips. Put your eyes on your hands, while keeping your shoulder’s width apart or palms touching each other. Inhale and exhale should be done with the movement of your hand.

How this Yoga Position is Beneficial

This yoga position enhances your overall fitness and it is a great position for your mental health also. This yoga exercise should be most effective in the morning.

Adho Mukha Svanasana Pose ( Downward Facing Dog Pose)

This amazing yoga position is performed as a part of the Surya Namaskar yoga exercise. If done regularly it brings down the stress level and ensures blood circulation in the whole body. First of all get on your all fours with two hands-on floors while keeping knee, shoulder, and hips-width apart. Walk your hands forward and spread your fingers wide for stability. Now curl your toes inside and put your hips upward and keep your body in such a way that it looks like a V.

This yoga position also helps in back pain and increases the overall blood circulation of the body. It keeps you relaxed and mentally fit.

Seated Forward Bend

This yoga position is also recommended to reduce daily stress. This yoga position has a lot of health benefits. This single yoga position affects several vital organs of your body. It is beneficial for stomach, back and spine and overall blood circulation of your body. The first thing you should do is sit on the floor by keeping your back straight and legs straight out in front of you. Take a deep breath and exhale, Now flex your feet backward with a flat back. Hold your knees, calves, ankles, thighs, feet whichever is in your reach then try to relax into this posture.

seated forward bent

How this Yoga Exercise is Beneficial

This yoga exercise is of great benefit for people with stomach problems. It is also performed for relaxation and to improve mindfulness.

Yoga is not just an exercise but an art of physical, mental, and spiritual balance. Mudras are certain gestures performed during pranayams and meditations that directs the flow of energy into the body. Yoga mudras and postures stimulate different parts of the brain. Yoga is all about keeping the physical, mental, and emotional energy of the body in balance. Once your energy is balanced you not find any sign of stress or tension in your life. Hope the yoga positions mentioned above would be beneficial for you.

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