Best Yoga for Stress & Emotional Balance

Feeling tense, anxious, or emotionally drained? You’re not alone. The good news is—yoga offers a simple, effective way to reset. Even if you’re a complete beginner.

In this guide, you’ll discover:

• The best yoga styles for stress relief
• Calming poses that relax your body and mind
• Tips for easing anxiety and low mood through gentle movement

What Type of Yoga Is Best for Stress Relief for Beginners?

Hatha Yoga is ideal for beginners looking to relieve stress. It’s slow-paced, with a strong focus on breathing, alignment, and holding simple poses.

Other beginner-friendly styles:

• Restorative Yoga – deeply relaxing, with long holds using props
• Yin Yoga – targets deep tissue and fascia; helps release physical tension
• Yoga Nidra – guided meditation done lying down; excellent for nervous system reset

Start with 1–2 sessions per week. Even 15 minutes a day can make a difference.

What Is the Most Calming Yoga Pose?

Child’s Pose (Balasana) is one of the most calming postures in yoga.

How to do it:

1. Kneel on your mat, big toes together, knees apart
2. Fold forward, resting your forehead on the mat
3. Arms forward or by your sides
4. Breathe deeply into your back body

Hold for 1–3 minutes. Feel your breath slow and your nervous system calm.

Other deeply calming poses:

• Legs-Up-the-Wall (Viparita Karani)
• Seated Forward Bend (Paschimottanasana)
• Corpse Pose (Savasana)

What Kind of Yoga Is Best for Anxiety and Depression?

For emotional balance, choose styles that combine breathwork, mindfulness, and gentle movement:

• Restorative Yoga – helps switch off the stress response (sympathetic nervous system)
• Yoga Nidra – promotes deep rest, improves sleep, and calms the mind
• Slow Vinyasa – combines movement with breath, supporting emotional release

Why it works:

Studies show yoga reduces cortisol (the stress hormone) and increases GABA (a calming neurotransmitter). It also improves heart rate variability—a marker of resilience.

What Yoga Poses Release Stress?

Here are 6 poses that help you let go of stress:

1. Legs-Up-the-Wall – boosts circulation, calms the nervous system
2. Cat-Cow Stretch – relieves tension in spine and shoulders
3. Seated Forward Bend – soothes the mind, lengthens the back body
4. Bridge Pose – opens the chest, strengthens legs and glutes
5. Child’s Pose – promotes deep relaxation and emotional release
6. Corpse Pose (Savasana) – ultimate rest; helps the body absorb benefits

Hold each for 5–10 breaths or longer. Focus on slow, steady breathing.

Tips for Practising These Poses at Home

• Find a quiet space
• Use props like cushions, blocks, or a folded blanket
• Light a candle or play soft music if it helps you relax
• Focus on your breath – inhale through your nose, exhale slowly
• Don’t push – let your body open naturally

Even 5–10 minutes a day can lower stress levels.

Ready to Begin?

Start with one pose today. Just one.

Or try a 10-minute YouTube yoga session focused on stress relief. Choose a teacher with a calm, clear style. (We’ll be adding our top recommendations soon.)

Need help choosing the right beginner yoga video or want a free 7-day yoga plan for stress? [Join our newsletter] and we’ll send it straight to your inbox.

You’ve got this. One breath at a time.