Best Stress Relieving Stretches and Yoga Poses

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Stress is something that affects all people. Every day, people have to deal with issues and difficulties arising from work-related matters, financial worries, problems in relationships, sickness and beyond.

Occasional stress is actually considered a good thing. The body can go into a fleeting “fight or flight” reaction that can help to improve concentration and output.

Continual and prolonged stress can be detrimental to one’s wellbeing.

The World Health Organization has reported that stress at work is a growing issue in today’s society. Research indicates that more and more people are experiencing long-term stress. Within the span of five years, roughly 44% of individuals encounter an elevated amount of stress.

Several methods can be used to relieve stress. The average person likely does not recognize the tactics that are used to cope with stress.

Stretching is a good example. This activity has been demonstrated to lower levels of stress by influencing body functions.

We give a thorough examination of what stretching exercises involve and provide you with some stretches to reduce stress.

What Is Stretching?

The word “stretching” is applied to a wide range of activities. Many people stretch before they participate in sports. This facilitates relaxing the muscles and decreases the chance of getting hurt while playing sports.

It essentially gets the body ready. Stretching after the occasion can help decrease muscle tightness and pain, as well as stop rigidity in muscles.

Incorporating stretching is an important component of yoga. When doing poses from yoga, the body is manipulated into certain postures to disperse tension in areas like the shoulder blades, which can sometimes lead to a decrease in long-term discomfort.

Benefits Of Stretching

Stretching has many advantages for the physical body. Stretching exercises can come in many forms, yet the basic concept remains the same. We take a quick look at what the most important benefits of stretching are below:

  • Regular stretching helps to enhance the flexibility of the human body. There are both immediate and long-term benefits to stretching – particularly in terms of muscle flexibility.
  • Stretching has been shown to help improve posture.
  • Stretching helps to reduce tension in the body and mind, resulting in a calming effect.
  • The risk of injuries may be reduced with a regular session of stretching. Muscles get warm during stretching, which helps to enhance the mobility of muscle tissue.
  • Many people find that stretching helps to offer them increased levels of energy too. This is particularly due to enhanced blood flow.

Here are just a few of the possible advantages that may come with stretching. Incorporating stretching into one’s schedule would result in more rewards, as the long-term effects will prove to be more advantageous than the prompt alleviation it provides.

How Does Stretching Relieve Stress?

Stretching can be beneficial for someone who is feeling overwhelmed with stress. Take into account the benefit of stretching, which is to aid in increasing blood flow throughout the body. Research shows that if one partakes in a regular stretching sequence, the results can be long-term enhancements to the circulation in the body.

When circulation of blood is enhanced, more oxygen and nourishment that is affluent in blood will be transferred to the muscles and other places in the body. This essentially helps to reduce tension in the muscles.

Additionally, stretching makes your muscles warm up and relieves tension that has built up. When this takes place, hormones in the body are discharged – these are regularly referred to as “emotion-enhancing” hormones.

Mixing together these advantages makes stretching a great choice for those who suffer from excessive amounts of pressure.

5 Best Stress Relieving Stretches

1) The Rotational Neck Stretch

The Rotational Neck Stretch can be extremely beneficial if you’re feeling tension in your neck. This is a fantastic solution when you are feeling stressed and having tension headaches. This stretch eases the tension in the neck area. It gets rid of stiffness, which causes neck pain, and can ease the pressure in the upper back area as well.

The head is bent down to the chest, then slowly turned to the side nearest the armpit. The head is rotated to the chest, followed by the other shoulder. Maintain the posture at the armpit for a few moments before releasing it.

2) The Seated Spinal Twist

The Seated Spinal Twist requires nothing more than a chair and a moment of your time. It is simpler to do it while sitting down, which is good for use in an office as well. This type of rotation is believed to lessen the stiffness of the spine.

Just take a seat at the front of the chair, making sure to keep your feet flat on the ground. Place the right hand on the top of the chair and the left hand on the outside of the right leg’s thigh. The spine is lengthened, and deep breathing is executed. Do the same activity on the left side too.

3) The Happy Baby Pose

Pain in one’s back may originate from sources other than just the spine. An increase in stiffness in the hips may bring about issues in the lower back. The Happy Baby Pose is a good way to loosen and stretch the hips. This position is extremely productive in reducing the physical consequences of tension, beginning with the lower back.

The pose is done while lying down on one’s back. The knees are lifted inward toward the chest. The hands are placed at the feet. The knees are then pulled inward toward the chest.

4) The Lying Glute Stretch

This action is beneficial for those who remain seated for prolonged lengths of time during the day. Providing movement to the lower back area is beneficial. The stretch is done on the floor. The Lying Glute Stretch has gained a reputation for easing tension in the hamstring region. It also works up toward the lower back area.

Lie on your back with your knees bent. The left foot should then be crossed and landed on the right knee. This should construct an outline that resembles the digit four. The legs are then brought in close to the chest using both hands.

5) The Wide-Legged Forward Fold With A Chest Expansion

A movement that provides a much more extended reach throughout the body, giving relief from stress in both the upper and the lower parts of the body. The stretch is beneficial for loosing up the shoulders, loosening the chest and relieving strain in the hamstrings.

It is done in a stand-up position. The distance between the feet should be increased while the legs are bent at the knees. Both palms go behind the body. During an inhale, the shoulders are rolled back. On an exhale, the torso bends forward as the arms are extended out in front.

11 Relaxation Yoga Poses for Stress Relief

Marjaryasana: Cat Pose

This yoga pose is easy to learn and practice. This asana not only gives you the appearance of a feline, but it is also an excellent yoga posture to reduce tension.


Get on your fours. As you breathe out, pull your belly towards your back and lift your upper body towards the top of the ceiling. Gradually lower the top of your head down to the ground.

What makes the Yoga Pose such a beneficial option for relieving stress?

  • This yoga pose soothes and stretches our lower back.
  • It relieves stress.
  • Your body especially your muscles cool down by this pose.

Bitilasana: Cow Pose

Generally, cat and cow pose is performed simultaneously. Similar to cat pose, this is an uncomplicated yoga posture which can help to reduce tension.


Get on your hands and knees and breathe in deeply to arch your stomach downward (towards the ground). Now stretch your chin and chest by looking upward.

What are the benefits of performing the yoga pose which make it an effective form of stress relief?

  • It is a warming yoga pose for your spine.
  • This yoga pose reduces stress and helps your mind stay calm.
  • It also helps in creating an emotional balance by massaging organs.

Balasana: Child’s Pose

This pose can be done by those just starting out in yoga with no problem.


Kneel on your yoga mat with your legs together. Sit back on your heels. Lean forward so that your chest is against your legs and your forehead is resting on the floor. Let your hands rest on the side.

What makes this Yoga posture so beneficial for reducing stress?

  • It is a resting posture that quiets the brain and reduces stress.
  • It also benefits our lymphatic and nervous system.
  • It releases our anxiety along with stress.

Bhujangasana: Cobra Pose

This yoga pose is extremely effective when it comes to reducing stress. This has various physical wellness advantages to give, such as easing the symptoms of asthma.


Lie down on your stomach. Place your hands near your shoulder. Take a deep breath in and raise your torso up off the floor while keeping your hands in place.

What makes the Yoga Pose a good option for reducing stress?

  • This yoga pose provides with immediate relaxation.
  • It eases our breathing process by opening up our chest.
  • Pain in muscles is also reduced by this yoga pose.

Uttanasana: Standing Forward Bend

Doing this yoga pose has the potential to improve both mental and physical wellbeing.


Take a deep breath and lean your torso forward, attempting to reach the floor with your fingertips. Press your head against your legs. Maintain the posture you are in for 4-8 breaths then return to where you were initially standing.

What are the benefits of doing this pose for reducing stress?

  • This yoga pose releases muscle tension from our hamstrings, hips, and thighs.
  • It is also believed to relieve stress, mild depression symptoms , and fatigue.
  • This pose also cools down our nervous system.

Ananda Balasana: Happy Baby Pose


Lie down on your back. Bend your knees until they touch your stomach and grip your feet with your hands. Unlock your knees and hold that stance.

What makes this pose an effective tool for relieving stress?

  • This pose enhances our mood and improves our sleep.
  • It will help your mind and body be calmer (just like a baby’s).
  • This yoga pose reduces stress and fatigue as well.

Uttana Shishosana: Extended Puppy Pose

This yoga posture is a blend of two stances (downward dog and child pose). So, the impact of this pose also gets doubled.


Come onto all fours. Breathe out and shift your bottom half way back towards your ankles. Bring your forehead to the floor and breathe. Relax your body after some time.

What makes this Yoga Pose great for reducing stress?

  • This pose reduces mental stress by calming your mind.
  • It stretches your body and muscles.
  • It boosts up your mood and calm your mind.

Paschimottanasana: Seated Forward Bend

This astounding yoga pose is beneficial for decreasing stress and aiding our physical wellness.


Begin seated with legs extended. Leaning forwards, attempt to reach your toes with your hands. Retain this stance until you are able and then ease off gradually.

What makes yoga a great exercise for stress relief?

  • This pose stretches our muscles and reduces tension.
  • It provides relief in menopause, kidneys, liver, and ovaries.
  • This yoga poses helps our mind to be relaxed.

Viparita Karani: Leg Up the Wall Pose

Meditation is a great way to alleviate stress, as it quickly relaxes your mind and body.


Position yourself on the ground near a wall, Breathe in deeply and out… then lift your feet up and rest them against the wall. Maintain an upright posture, and slightly flex your knees so that your kneecaps don’t make contact.

What are the benefits of the Yoga Pose for Stress Relief?

  • This pose boosts blood circulation.
  • It improves our sleep and regulates our mood effectively.
  • This yoga pose helps in stress reduction.

Bridge pose: Setu Bandha Sarvangasana

This yoga position is great for reducing stress and anxiety. But, that’s not it! Different kinds of mental health advantages exist.


Lay down supine, your feet flat on the floor, and arms alongside you. Breathe in and raise your torso and rear from the floor, making a bridge between your head and feet.

What are the benefits of a yoga pose for reducing tension and stress?

  • This yoga pose has a therapeutic impact on the high level of blood pressure.
  • It works as a gentle stretching for the back and legs.
  • This pose helps in the reduction of anxiety, stress, fatigue, insomnia, headaches, and backaches.

Garudasana: Eagle Pose

If you are looking for a way to steady your focus, increase your stamina, and obtain relief from stress, this yoga position would suit you perfectly.


Stand in Tadasana. Bend your knees a bit; raise your left leg, and switch your left leg over the right one. Then use the top of your foot to secure it behind your lower right calf. Place one hand on the left side and the other on the right, so that the palms are facing each other.

What are the benefits of doing a yoga pose for reducing stress?

  • This pose improves your concentration.
  • It strengthens and stretches our body muscles.
  • This yoga pose reduces stress and fatigue.


The rise in chronic stress levels is taking its toll, so we should think about ways to prevent it from increasing any further. Tension-reducing activities such as stretching appear to produce positive outcomes when it comes to lowering stress levels.

Doing a short exercise during work hours can minimize tension, rectify poor body position, and raise efficiency and concentrate at work. After a laborious day at work, a person might find it calming to do some stretching to help them to unwind and relax. Multiple stress-relieving stretches can be used. You might get more favorable outcomes if you use a combination of approaches such as deep breathing and the other techniques mentioned.


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