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21 simple yoga poses for stress relief

Try these basic yoga moves for a healthier, more flexible, and calmer you. 

Updated on September 20, 2023

woman doing yoga pose, cobra
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Think yoga's not right for you? Think again. "If you can breathe, you can do yoga," says San Diego-based yoga instructor Theresa Brennan. "Regardless of your strength or flexibility, yoga is accessible for everyone. The more you do, the better you get." Click through to learn 21 basic yoga poses that you can do from the comfort of your home. All you need is a yoga mat to get started.

Black woman doing yoga pose, easy
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Easy Pose

This relatively simple seated posture, which opens the hips and strengthens the spine, is often done at the beginning or end of practice, usually along with meditation or yogic breathing.

How to do it: Sit on your mat with your back straight, shoulders relaxed and down. Bend your knees and crossShow More

child pose woman doing yoga outside
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Child's Pose

Child’s pose is a gentle stretch to warm up your body, especially your lower back.

How to do it: Come down to your hands and knees, then sit back on your hips. Spread your knees wide and bring your toes together so your big toes touch. Sitting on your hips, fold forward, resting your head on theShow More

woman doing yoga, cat pose
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Cat-Cow

These two poses are especially good for reducing tension in your shoulders and neck.

How to do it: From child’s pose, come to all fours, or table pose. Put your hands and knees on the mat with your knees hip-width apart, shoulders aligned over your wrists. Take a deep breath in and arch your backShow More

yoga, woman doing mountain pose
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Mountain

This basic pose calms the mind, sharpens focus, and improves circulation.

How to do it: Stand with your feet parallel and hip-width apart. Firm your thighs to lift your kneecaps (don't lock the knees). Lift your toes to activate your arches and inner ankles. Release your toes back down, keepingShow More

standing forward bend yoga pose
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Standing Forward Bend

Standing forward bend helps loosen stiff hamstring muscles, promotes lower-body flexibility, and helps calm the mind.

How to do it: Stand in mountain pose with your hands on your hips. Exhale as you slowly bend forward at the hips (not the waist), lengthening the front of your torso until yourShow More

downward dog yoga pose
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Downward Dog

Downward facing dog awakens the whole body. It lengthens your spine, builds shoulder and arm strength, and is calming.

How to do it: Come to all fours, or tabletop position. Walk your hands forward while keeping them shoulder-width apart. Press into your palms, curl your toes under, and lift yourShow More

yoga plank pose
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Plank

Plank pose is a great way to strengthen your core and tighten your abs.

How to do it: From downward dog, shift forward so that your shoulders are over your wrists. Spread your fingers wide and distribute your weight evenly through the surface area of each hand. Keep your abs engaged, arms straightShow More

cobra yoga pose
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Cobra

This mild back bend helps open your chest. Some experts say that this posture also stimulates the thymus, a gland that produces white blood cells (called T cells) that help the body fight off infection.

How to do it: Lie down flat on your stomach. Bend your elbows and place your hands flatShow More

low lunge yoga pose
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Low Lunge

This lunge variation strengthens your quads (thigh muscles) and glutes (butt muscles) and improves balance and concentration.

How to do it: From a standing position, step your right foot forward. Bend your right knee and let your hips ease down. Your knee should be at a right angle over your ankle.Show More

yoga high lunge pose
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High Lunge

High lunge, like low lunge, strengthens your quads and glutes and improves balance and concentration.

How to do it: From standing forward bend, bend your knees and on an inhale step your left foot back toward the back edge of your mat, placing the ball of your foot on the floor. Step back farShow More

extended side angle pose
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Extended Side Angle

Extended side angle strengthens your thighs and ankles.

How to do it: Take a big step to the side of your mat so that your feet are about four feet apart. Raise your arms parallel to the floor, palms facing down. With legs straight, turn your right foot out 90 degrees and slightly angle your leftShow More

Black woman doing warrior II yoga pose
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Warrior II

Also called fierce warrior, warrior II strengthens and stretches the legs, ankles, chest, and shoulders. Holding this pose increases stamina.

How to do it: Standing in mountain pose at the front of your mat, take a big step back with your left foot. Keep your right foot pointing straight and turnShow More

warrior I yoga pose
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Warrior I

The warrior poses, which lift and expand the chest area, are sometimes referred to as heart openers. Try letting the expansiveness of these poses extend off the mat as well—you'll be opening yourself up to more joy. 

How to do it: Stand tall with feet together, hip-width apart. Take a bigShow More

wide legged forward fold yoga pose
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Wide-Legged Forward Fold

This calming pose is especially good for stretching tight hamstrings.

How to do it: Take a step so that your feet are three to four feet apart; your feet can be parallel or pointing slightly inward. Inhale and lift your chest. On an exhale, bend forward at the hips. As your body becomes parallel toShow More

older Black woman tree yoga pose
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Tree

Tree pose improves balance and concentration as it stretches your inner thigh muscles and strengthens your calves, thighs, and foot muscles.

How to do it: Find a spot in front of you to focus on to help keep you from wobbling. Engage your abs and shift your weight to your left leg. Raise your rightShow More

triangle yoga pose
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Triangle

Triangle pose is more than a feel-good stretch. “This pose opens your heart, allowing for an emotional release that can lead to an elevated mood,” says yoga expert Theresa Brennan. 

How to do it: Stand with your feet three to four feet apart with arms raised at your sides. Slightly angle yourShow More

half moon yoga pose
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Half Moon

Resting one hand on a block makes it easier to maintain this chest-opening pose.

How to do it: Place your block about eight inches in front of your right foot. Shift your weight to your right leg and lean forward, placing your right hand on the block while keeping your arm straight. Allow your leftShow More

warrior III yoga pose
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Warrior III

When stress and tension run high, warrior III can help calm your nerves, reduce anxiety—and take you to a happier place.

How to do it: Stand tall with your feet hip-width apart. Step your right foot back by about two feet. With your left foot pointing straight ahead, shift your weight to your leftShow More

bridge yoga pose
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Bridge

How to do it: Lie on your back, arms at your sides and palms down. Bend your knees, bringing your heels as close to your sitting bones as possible. Place your feet hip-width apart and parallel. Exhale, pressing down through your feet and hands while lifting your hips until your thighs are parallelShow More

seated spinal twist yoga pose
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Seated Spinal Twist

How to do it: Sit up straight with your legs extended in front of you. Bend your right knee and cross your right foot over your left leg. Set your foot flat on the floor. Wrap your left arm around your knee and hug it toward your chest. Place your right hand on the floor behind you for support.Show More

final relaxation yoga pose
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Final Relaxation Pose

This posture is done at the end of a practice and can often be coupled with guided meditation. “This pose allows your body to absorb your yoga practice while in a relaxed state," Brennan says.

How to do it: Lie down on your mat. Lengthen your legs, letting your legs and feet naturally roll outward.Show More

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