We’re all a bit more stressed than we’d like to be, and that stress can hit us emotionally and physically. It shows up everywhere—at work, in traffic, at home, online—so learning ways to unwind matters. Yoga is a simple, effective tool for calming down: research shows it can increase production of GABA, a brain chemical that helps you feel relaxed—similar to alcohol’s calming effect but without the negative side effects. The mix of breathwork, stretching, and meditation in yoga seems to be what boosts GABA.
Not every yoga pose is meant to relax you. Some build strength, balance, or energy, while others are designed to help you release tension and decompress. Here are some gentle, beginner-friendly poses that promote relaxation.
Child’s Pose
After a tough practice, folding into Child’s Pose feels like a deep exhale. It’s soothing and restorative, comforting to hold and easy to breathe in. The pose gently massages the belly, which can aid digestion, opens the hips, and stretches the lower back. In Hatha yoga it’s a primary resting position—a moment to pause, reset, and breathe.
Legs Up the Wall
This passive, supported pose is deeply calming and very approachable for beginners. Legs Up the Wall stretches the backs of the legs and gives tired feet a rest. It also helps drain leftover fluid and improves circulation, undoing some of the stagnant effects of sitting all day.
Supine Spinal Twist
When we’re stressed we tend to hunch forward to protect ourselves. The Supine Spinal Twist is one of the most relaxing twist variations because you do it lying down, which makes it easier to let go. It opens the shoulders and chest, lengthens the back muscles, and can help digestion thanks to its gentle wringing motion.
Reclining Bound Angle Pose (Cobbler’s Pose)
This reclining hip and belly opener is deeply relaxing. You might not realize how much tension you hold in your hips until you release it in this pose. It feels especially good after a day at a desk, can support digestion, and may ease menstrual cramps. It also helps bring attention to the pelvic area, which can reconnect you with your sensual side.
These gentle poses are a good place to start when you want to calm down, breathe more easily, and let go of built-up tension.
