Most people think calm comes from doing something big, such as taking a vacation, a long break, or a full hour of meditation, so they never get around to it. But quite often, stillness is experienced in smaller doses. A few breaths. A stretch that lengthens your back. A safe pose that tells your body, “you can stop holding everything together for a minute.”

The following poses influence the autonomic nervous system, the part that determines whether you’re in an alert or calm state. They also improve breath awareness, which plays a huge role in stress reduction. And it’s not just adults. A study involving 2,000 Indian adolescents found that regular yoga practice reduced salivary cortisol levels and improved concentration (Journal of Ayurveda and Integrative Medicine, 2023).

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1. Child’s Pose (Balasana)

It’s the pose many people instinctively adopt when they feel overwhelmed, with their chest down, forehead resting, and arms relaxed. There’s something about this shape that creates an immediate sense of grounding. It works on:

• Guiding the nervous system into a more relaxed state
• Softening lower-back stiffness
• Supporting slower, more effortless breathing

Gentle stretching postures, such as Balasana, have been shown to reduce cortisol levels and improve parasympathetic activity (Journal of Bodywork and Movement Therapies, 2020).

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2. Legs-Up-the-Wall (Viparita Karani)

If you ever feel drained or mentally foggy, this pose gently recharges your energy. You lie down, put your legs up against the wall, and gravity takes care of the rest. It works on:

• Enhancing healthy blood circulation
• Easing swelling and leg fatigue
• Supporting a calmer, more even heart rate

Restorative practices like this one have been linked to healthier cortisol rhythms and better stress tolerance (Psychoneuroendocrinology, 2014). Some people use it before bedtime because it calms the mind.

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3. Seated Forward Bend (Paschimottanasana)

Forward folds tend to feel introspective without being dramatic. You stretch your legs, sit tall, and fold slowly. The deeper you breathe, the easier the pose feels. What it works on:

• Releasing tension along the back body
• Reducing overall physical agitation
• Supporting a deeper feeling of introspection

Yoga has been shown to influence the HPA axis, the system responsible for your stress response, helping to lower anxiety and regulate cortisol (International Journal of Yoga, 2025).

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4. Cat–Cow (Marjaryasana–Bitilasana)

This is one of the most effective ways to release tension and stiffness. You move between arching and rounding the spine, matching the movement to your breath. What it works on:

• Softening back tension
• Encouraging smoother, more fluid spinal movement
• Creating a breath-led rhythm that supports mental ease

A study on older adults found that eight weeks of yoga improved stress reactivity and working memory (Complementary Therapies in Clinical Practice, 2017).

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5. Corpse Pose (Savasana)

This pose is simple but surprisingly powerful. You lie down, let your limbs fall outward, and allow your breath to slow. After a long day, it feels like pressing power down on the nervous system. What it works on:

• Lowering heart rate
• Supporting full-body relaxation
• Helping the brain integrate the benefits of movement

Research indicates that long-term yoga practices, including relaxation-based poses, can help reduce cortisol levels and improve mood (Journal of Alternative and Complementary Medicine, 2009). Many people say it’s the only moment of complete stillness they get in the day.

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Pair each pose with slow, steady breathing, and weave them into your day as small reset moments between tasks. If your mind feels overstimulated in the evening, end with Legs-Up-the-Wall or Savasana to help everything settle. Even just five to seven minutes is enough to feel a real, noticeable shift in your body and mood.

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You don’t need perfection. You don’t need flexibility. You don’t even need a mat. These five poses simply give your body room to breathe, and when the body unwinds, the mind usually follows.

Make movement part of your everyday life. Join our home workouts and take that first step toward feeling calmer and stronger.