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Easy Yoga Poses To Flush Stress Hormones


If you want to eliminate the feeling of stress from your life then this is the right solution for you. Take a look through this infographic to learn step-by-step instructions on how to perform 13 stress relieving yoga poses as well as their health benefits.

1.Child’s pose

Kneel on the mat with the legs together, sitting back on the heels

Hinge forward and put the chest on the thighs,  forehead is on the floor


Curl your shoulders forward and rest the hands, palms up, next to the feet. Hold 5 breaths.

How it calms:

This pose will quiet your mind and eases the stress and it also benefits the nervous and lymphatic system

2.Bridge pose


Lay on your back, bend the knees and place feet flat on the floor, hips wide apart, slide the arms alongside the body with palms facing down

Press the feet into the floor, inhale, lift your hips and roll your spine off the floor while keeping the hips width apart.

Press into the arms and shoulders to life the chest and engage the buttocks and legs in the hips lifting.

Hold for 4 to 8 breaths, than release and exhale, roll the spine back to the floor.

How it calms:

This pose provides gently stretching the back and legs, thus reducing the anxiety, fatigue, stress, insomnia, headaches and it can also help you get rid of high blood pressure.

3.Standing Forward bend

From standing, exhale forward and bend your knees enough to bring the palms flat to the floor with your head pressed against the legs

Feel the spine stretch in opposite directions as your head pulls down and in, then press the hips up and strengthen the legs to deepen the stretch

Hold for 4 to 8 breaths, then bend the knees, inhale with the arms out to the sides and then raise the arms and torso back to standing position.


4.Eagle pose

Begin standing with arms at sides

Bend the knees, balance on the right foot and cross the left thigh over right, then hook top of left foot behind right calf; balance for one breath

Extend arms straight in front of the body and then drop the left arm under the right

Bend your elbows, raise the forearms perpendicular to the floor, and wrap the arms and hands, pressing the palms together

Square the hips and chest to the front wall and draw your belly in and up

Gaze at the tips of your thumbs

Hold up for one minute, then gently unwind your arms and legs; repeat on opposite side.

How it calms:

This pose improves focus,balance and relieves your from tension in the shoulders, legs, and the back.

5.Corpse pose

Lie flat on the back with your legs together but not touching, the arms at sides with palms up.

Keep your eyes closed and the face relaxed and breathe in and out deeply.

Hold position for 3 to 5 minutes.

How it calms:

This pose relaxes your body and it can trigger a state of deep rest that will slow down your breathing, lower the blood pressure and it will quiet the nervous system.

6.Extended Triangle Pose


Start from standing, than exhale, spread the legs and place them 4 feet from each other

Stretch out your arms sideways with palms facing down

Turn your right foot out at a 90-degree angle; turn the left foot in toward the right

Tighten your thigh muscles, turn the right thigh outward

Bend the body from hips toward right leg

Twist the body to left, both sides need to remain long

Push the left hip forward while lengthening the tailbone toward the heel

Keep your right hand on the ankle, shin, or the floor, and stretch the left arm towards the sky

Straighten your head or turn it to the left

Hold this position for 30 seconds

How it calms:

This pose is a excellent stress reliever and a great stretcher. Also it improves the digestion and lowers the symptoms of anxiety, sciatica and osteoporosis.

7.Legs up the wall pose

Sit with the hips against the wall and roll onto your back, putting the legs up the wall

You should press your bottom as much as possible to the wall and hold for 5 minutes.

Note: You should avoid this pose if you have glaucoma.

How it calms:

This pose is good because it renews the blood and lymph drainage back to the heart area.

8.Puppy pose

Start with all four and the shoulders over wrists, hips over knees, and the tops of your feet need to be relaxed down on the mat

Slowly walk the hands out, lowering the chest toward the groups; meanwhile keep the hips over the knees and arms, shoulders distanced apart, and gently release forehead to the ground.

Press down your palms and lift the elbows and forearms away from the ground and then draw your shoulder blades onto your back and reach the hips up toward the ceiling.

Relax your neck; breathe into your back and lengthen your spine in both directions

Maintain the pose for 5 to 10 breath and then gently lift your forehead and walk the palms back toward the body, returning to all four.

How it calms:

This pose helps slouching of the shoulders due to stress.

9.Dolphin pose




Starting on all fours, lower the forearms to the floor, tuck the toes under and lift the hips toward the ceiling

Place the hands shoulder width apart with the fingers widespread

Press the forearms, fingers, and palms into the floor and press the hips up and back while maintaining the spine straight

Keep feet width apart with toes forward and press the heels into the floor

How it calms:

This pose is great for stretching of the shoulders, neck, and spine.

10.Head to knee forward bend

Begin with legs extended

Bend left leg; bring the foot sole to the upper inside of the right thigh, left knee needs to be rested on the floor

Place both of the hands on either side of the right leg and then inhale, turning toward the extended leg

Exhale and fold forward

Hold for 5 breaths and repeat on the other side.

How it calms:

This pose is excellent for relieving mild depression, anxiety, headache, and for calming the brain