20 Yoga pose for stress – Yoga Asanas to release Stress

In this article, Vedyou going to provide detailed information about Yoga pose for stress. Today in the busy life stress is a major concern for many.

The Yoga asanas in this article will help you to cope with stress. There are 20 types of stress releasing motion exercise, in which you hold the maximum position for only a few seconds.

Stress is most typically located in the middle of the shoulders and the nape of the neck so many of these exercises are designed to target these specific areas. Stress may also be held in the muscles of the face and the Lion Pose will help you release this facial tension and overall body tension.

Yoga Pose for Stress

1. Palm Press

palm Press Yoga Pose for stress release

This exercise is one in a series designed to relieve stress and tension from the middle of your shoulders and the nape of the neck. By contracting and stretching these areas tension is released from the whole body.

Palm Press Pose Instruction

  • Sit up straight. This exercise may be done in a half lotus sitting position or in a chair.
  • Press your palms together against your chest, your elbows should be parallel to the floor.
  • INHALE twist to the right and look over your right shoulder, keep the palms pressed in the same position.
  • Hold your breath for several seconds.
  • EXHALE and twist to the left look over the left shoulder.
  • Then return to center and INHALE. Now reverse and start with the Left side. Do two on each side.

2. The Upward Arm Stretch

upward arm stretch Yoga Pose for stress release -Vedyou

This exercise is one in a series designed to relieve stress and tension from the middle of your shoulders and the nape of the neck. By contracting and stretching these areas tension is released from the whole body.

Upward Arm Stretch Instructions

  • Lift your arms up and bend your elbows, clasp your hands behind your head.
  • Push your elbows back and feel your shoulder muscles contracting and your chest expanding.
  • Now INHALE raise your arms and clasp the fingers of both hands.
  • Hold for several seconds. Then EXHALE release and return the hands back behind the head.
  • Repeat three times

3. Extended Arm Stretch – Yoga Pose for stress release 

extended arm stretch Yoga Pose for stress release -Vedyou

This exercise is one in a series designed to relieve stress and tension from the middle of your shoulders and the nape of the neck. By contracting and stretching these areas tension is released from the whole body.

Extended Arm Stretch Instructions

  • Bring your arms up to your sides, palms facing down.
  • Keep your arms always at shoulder height.
  • INHALE twist to your right and look at your right hand.
  • Hold for several seconds the EXHALE and twist to your left and look at your left hand.
  • Come back to center and INHALE now reverse the twist and turn to the left.
  • Repeat twice.

4. Bent Arm Stretch

bent arm stretch Yoga Pose for stress release -Vedyou

This exercise is one in a series designed to relieve stress and tension from the middle of your shoulders and the nape of the neck. By contracting and stretching these areas tension is released from the whole body.

Bent Arm Stretch Instructions

  • Sit up straight.
  • Arms at your side, bend your elbows keep the palms up and touch your thumb and fingers.
  • Try to keep your forearms parallel to the floor. INHALE move your elbows backward while simultaneously lifting your head up.
  • Hold your breath for five seconds. Close your elbows behind you. You should feel your shoulder muscles contracting.
  • EXHALE as you move the elbows forward until they are level with your shoulders simultaneously drop your head forward and place your chin on your chest.
  • You should feel the stretch now in your neck and shoulders.
  • Come back to center position and INHALE that is one round do three rounds.

5. Undulating Spine Stretch

undulating spine stretch Yoga Pose for stress release -Vedyou

This exercise is one in a series designed to relieve stress and tension from the middle of your shoulders and the nape of the neck. By contracting and stretching these areas tension is released from the whole body.

Undulating Spine Stretch Instructions

  • Start by standing with the legs apart, feet facing forward and placed right underneath the shoulders. Bend both knees.
  • Place the palms of the hands on the knees keep the arms straight when you begin to sit down further until you feel your shoulder muscles stretch.
  • Leading with your chin, keep your head up and INHALE. Now EXHALE Keep your back flat as you lower your torso and bend your elbows.
  • You should feel the shoulder muscles contract as you come down look down at the floor in the extreme downward position,
  • Now INHALE round your back press the chin into your neck as you lift the torso up again. Do not let the hands lose contact with the knees.
  • Lift your head and look up. This constitutes a single round do three rounds.

6. Prone Half Lotus Purpose

prone half lotus -Yoga Pose for stress release -Vedyou

This exercise will stretch the muscles of the neck, upper, middle and lower back and shoulder areas which help to reduce tension. The other benefits are the hip joints are opened and massaged and it also invigorated the organs in the abdominal region.

Prone Half Lotus Instructions

  • Lay on the floor. Bend both knees, placing the heel of the foot next to the buttocks.
  • Lift your arms up to clasp the hands together and lay the hands palms up behind the neck.
  • Now cross the right leg over the left leg. INHALE then EXHALE as you lift your legs and head up to meet each other.
  • Bring the elbow in and press the chin against the chest.
  • INHALE and release this should be repeated with the other leg which constitutes one round.
  • Do two rounds.

7. Child Pose Variation – Yoga Pose for stress release

child pose variation -  Yoga Pose for stress release -Vedyou

Gently stretches the hips, thighs, and ankles. Calms the brain and helps relieve stress and fatigue. Relieves back and neck pain. This pose must be done with caution if there is any previous injury to the neck or shoulders do not attempt this pose.

Child Pose With and Without Variation instructions

  • The child poses without the variation is done by kneeling on the floor. Now touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
  • Inhale then Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs.
  • Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
  • Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor.
  • Feel how the weight of the front shoulders pulls the shoulder blades wide across your back. The Child Pose is a resting pose. Stay anywhere from 30 seconds to a few minutes.
  • To come up, first, lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.
  • “Child Pose with the Variation” is done the same as the child pose only you clasp your hands behind your back and lay the arms on your back.
  • Then INHALE and lift up your buttocks and place your forehead on the floor now gently roll onto the crown of the head while lifting your buttocks up.
  • Lift your arms up off your back keeping the hands clasped. To come out of the pose, you take a breath then Exhale and let the arms return gently onto the back.
  • Lay your torso back on to your thighs, the base of the skull is now tilted away from the neck. You should feel a release in the shoulder muscles.
  • Place the arms gently back onto the back unclasp the hands and let then lay by your side palms up broaden the shoulders and rest.

8. Wood Chopper Purpose

wood chopper Yoga Pose

This exercise is also a great tension release for the middle shoulder area and the neck. But it may be used to energize and stimulate the whole body and is a great warm-up for your yoga sessions.

Wood- Chopper Instructions

  • This exercise is performed with INHALATION through the nose and EXHALATION through the mouth. The Exhalation is always very vigorous.
  • Stand with the feet apart and placed just under each shoulder.
  • The feet are pointed slightly out.
  • Clasp your hands in front of you and raise them above your head, bend the elbows and let your hands drop behind the head.
  • INHALE then EXHALE as you very vigorously swing your arms up and down in front of your body.
  • Fold over at your hips, keep your back flat and your legs straight.
  • In one continuous motion swing your arm through your legs exhaling completely.
  • Now INHALE let your arms come back up until your standing with the arms back behind your head again. Now turn your torso to the left and EXHALE as you swing down vigorously to the left.
  • Swing the arms through the legs but slightly turned to the left. INHALE up again.
  • Turn to the RIGHT and EXHALE down and swing through the legs turned slightly to the right.
  • INHALE come back up. This completely one round. This is a continuous motion exercise.
  • Maybe performed as many times as you feel good with. But we recommend at least three swings to the left, three swings to the right and three forward.

9. Downward Dog Purpose

downward facing dog yoga pose - vedyou

This pose relieves stiffness and tension in back, shoulders, and legs, particularly the hamstrings. Helps to eliminate fatigue and rejuvenates the brain cells. Also benefits digestion.

Downward Facing Dog Instructions

  • Start on all fours. INHALE slowly lift the buttock up keeping the arms straight and back flat.
  • The head should be between the arms looking back at the legs.
  • Take several breaths and hold the position as long as is comfortable.
  • Exhale, back down to all fours position.

10. Upward Dog Yoga Pose

upward facing dog  - vedyou

This posture stretches the muscles in the middle of your shoulders and the nape of the neck but it also opens the chest and strengthens the whole body. Upward facing dog aligns the spine and invigorates the kidneys and nervous system. It stimulates circulation which helps reduce stress.

Upward Dog Instruction

  • Start on all fours knees together hands under each shoulder.
  • Keep your arms straight and chin up.
  • INHALE then EXHALE as you lower your buttocks to the floor.
  • Your thighs and hips should come down to the floor.
  • Breath normally you should take several breaths. look up and slightly back.
  • Feel the shoulder and neck muscles stretch.
  • Now take a deep breath and return to your original position on all fours.
  • This is one round do this twice.

11. Reclining Side Twist

reclining side twist -  vedyou

This exercise stretches the neck and shoulder muscles providing target relief of tension in these areas. The major twist to the spine relieves the tension in the entire spinal column. It is also recommended for the relief of menstrual cramps.

Reclining Side Twist Instructions

  • Lie on the floor on your back with your knees bent and your heels next to your buttocks.
  • Bring your arms up to shoulder level palms down.
  • Head faces forward with the chin down slightly.
  • Keep the knees together if possible INHALE then EXHALE and allow the legs to drop to one side twisting the spine at the waist.
  • Simultaneously turn your head in the opposite direction while trying to keep both shoulders firmly planted on the floor. Hold for several breaths.
  • Then INHALE and lift the legs up to the original position and return the head to face forward. Repeat on the other side for one round do this twice.

12. Cat Yoga Pose

The cat Pose - vedyou

Improves digestion and circulation. Helps manage hypertension, limbers spinal column and relieves tension in the lower back, upper back, and shoulder area and it improves respiration and strengthens breathing muscles. This is an excellent exercise for relieving tension that lodges in the shoulders, and upper back. It improves breathing and stimulates circulation.

The Cat Instructions

  • Start on all fours.
  • INHALE, Gently round the back like a cat, press down on the hands.
  • Simultaneously lower the head and press the chin against the chest.
  • Exhale, as you lift your head and push the spine down until it curves, you should now be looking up.
  • This is one round you should do three rounds.

13. Arms Forward Stretch

arms forward stretch - vedyou

This exercise is one in a series designed to relieve stress and tension from the middle of your shoulders and the nape of the neck. By contracting and stretching these areas tension is released from the whole body.

Arms forward Stretch Instructions

  • Bring your arms up to shoulder level. Clasp your hands together and press them onto your chest.
  • Lift your head up and star at the ceiling hold and let the muscles in the neck area stretch.
  • INHALE then EXHALE and lower your head press your chin onto your chest.
  • Simultaneously stretch your arms straight out in front of your chest at shoulder level this constitutes one round do this three time.

14. Neck Stretch Variation

neck stretch variation yoga pose - vedyou

This exercise is one in a series designed to relieve stress and tension from the middle of your shoulders and the nape of the neck. By contracting and stretching these areas tension is released from the whole body.

Neck Stretch Variation Instructions

  • Sit up straight.
  • Clasp your hand behind your neck.
  • INHALE Pull your elbows back and look up.
  • Hold for several seconds then EXHALE and gently lower your head making sure that the spine remains straight.
  • Bring the elbows down and in and try to touch them.
  • Let the weight of your arms pull slightly on the neck. This constitutes one round do three rounds.

15. The Crawl Yoga Pose for stress release

crawl Yoga Pose - vedyou

This exercise is one in a series designed to relieve stress and tension from the middle of your shoulders and the nape of the neck. By contracting and stretching these areas tension is released from the whole body. This also releases stress in the hip area.

The Crawl Instruction

  • The idea of this exercise is to crawl on all fours forwards and backward.
  • You may take as many steps as you would like.
  • This exercise may be preceded by or followed by the cat.

16. Knee Squeeze Yoga Pose

knee squeeze stretch Yoga Pose - vedyou

Increases circulation in the neck, shoulders and lower back which helps to reduce tension in these areas but it also has the added benefits of reducing body fat and strengthening abdominal muscles, it also relieves gas, and heartburn and helps relieve constipation.

Knee Squeeze Variation Instructions

  • Lie flat on your back with your arms at your sides. Breathe into a count of three as you raise your right knee to your chest.
  • Make sure your lungs are full, wrap your arms around your knee, hold your breath in for a count of three as you squeeze your knee to your chest.
  • Breathe out to a count of three as you slowly relax, straightening your leg until it rests on the floor. Repeat with your left leg.
  • Repetitions: 3 on each side, alternating sides. Then rest a moment, breathing gently.
  • Try this same exercise but now lift both legs. In this variation it is important to breathe into a count of three first, then hold your breath in for a count of three while you squeeze.
  • If you try to breathe in and lift at the same time, you will not get a complete lungful of air because you will be tightening your stomach muscles to help you lift your legs.
  • After a week or so of doing the double knee squeeze, you may add the following step: After you squeeze your knees to your chest, lift your forehead as far as possible between your knees. Then relax and breathe out.
  • Do 3 Repetitions.

17. Full Prone stretch

full prone stretch - vedyou

Releases tension from the entire body and brings an intense stretch to the front and back of the body.

Full Prone Stretch Instructions

  • Start by laying on your back on the floor.
  • INHALE then Stretch your arms up over your head bringing the palms of the hand together.
  • Look up. Your legs are stretched out with the toes pointing away from the body.
  • Now EXHALE bend both knees and bring them into your chest simultaneously bring your arms down and wrap them around your knees and lift your head up and press your chin into your chest exhale completely.
  • This constitutes on round do three rounds.

18. Backward Hand Press Purpose

backward hand press - Yoga Pose Vedyou

This compresses the muscles in the upper back and shoulder areas and should be followed by shoulder lift exercise.

Backward Hand Press Instructions

  • Sit with the spine straight.
  • Reach the hands behind the back.
  • First, touch the fingers, then try to press the palms together.
  • Lift the hands up as high on the back as is comfortable for you.
  • Hold for as long as is comfortable the release.

19. Shoulder Lift

shoulder lift Yoga Pose - vedyou

This exercise is one in a series designed to relieve stress and tension from the middle of your shoulders and the nape of the neck. By contracting and stretching these areas tension is released from the whole body.

This is an excellent exercise to do before or after any asana that may put a strain on the shoulders such as the Shoulderstand or the Plough.

Shoulder Lift Instructions

  • Inhale then lift your shoulder up towards your ears, contract or tighten the shoulder muscles and hold for several seconds.
  • Then Exhale and push your shoulders away from your ears, relax the shoulder muscles and hold for several seconds.
  • Repeat 3 or 4 times.

20. Lion Purpose

lion Yoga Pose

The face holds a great amount of tension and this pose releases facial tension.

Lion Instructions

  • Sit erect. Eyes closed, mouth closed, hands clenched.
  • INHALE then EXHALE through the mouth as you open your eyes as wide as possible simultaneously opening your mouth and sticking your tongue out as far as possible.
  • Stretching the muscles around the face and eyes to there maximum. INHALE and return to closed eyes and closed mouth position.