Top 8 Yoga Poses For Relaxation

Asanas that help loosen tense muscles for much-needed physical and mental stress relief.

Reviewed by Sri Yogi Anand, Registered Yoga Teacher Sri Yogi Anand Sri Yogi AnandRegistered Yoga Teacher facebook_icontwitter_iconlinkedin_iconyoutube_iconinsta_icon
Written by , BA Shirin Mehdi BA linkedin_icon Experience: 3 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
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What do you do when you’ve had a long and exhausting day? Falling asleep in bed is a simple remedy, but it does not alleviate your exhaustion. Yoga is what you require. Here, we have listed yoga poses for relaxation. Take a look.

Relaxation is vital because an overworked body defaults to survival mode, putting all other physical functions on hold.

You’ll feel tired and irritable as a result. But, before that can happen, you must rest and get your internal body functioning in order.

There is no better way to do this than practicing yoga poses for relaxation.

They efficiently get rid of all of your exhaustion. They are fantastic, and you should try them.

In this article, we have listed the different yoga poses for relaxation. Continue reading to know more.

Before that, let’s discuss the role of yoga in relaxation.

protip_icon Did You Know?
According to Sanskrit philologist and grammarian Panini, the word yoga comes from two roots, yuj samādhau, and yujir yoga. While the former means to concentrate, the latter means to yoke.

Yoga For Relaxation

Relaxing yoga helps you find balance, mindfulness, and serenity. Yogic breathing, meditation, and poses unburden your body of tension locks created in it all day long.

But do not confuse it with sleeping. Relaxation yoga is not lazily lying down and chilling. It is a structured and conscious format of taking a deep rest after a continued effort.

The process results in revitalizing your nerves and brings together scattered energy in your body. It helps you to completely give in to gravity, calm your mind, and take in the life force through deep breathing. It helps bring tranquility, harmony, wellness, and establish the body-mind connection.

It is that simple and if practiced right, can re-energize you very easily and help you get back to work with renewed energy.

In a study conducted on 2434 participants, it was found that 16% of them started yoga to improve their physical or mental health. It was also noted that participants spend 12% of their time in yoga class to practice relaxation, 86.2% reported improvement in mental health, and 82.6% reported improvement in stress management.

Now, let’s check out some relaxing yoga poses.

Yoga Poses For Relaxation

  1. Balasana (Child Pose)
  2. Viparita Karani (Legs-Up-The-Wall Pose)
  3. Makarasana (Crocodile Pose)
  4. Supta Matsyendrasana (Reclining Fish Pose)
  5. Supta Baddha Konasana (Bound Angle Pose)
  6. Savasana (Corpse Pose)
  7. Ananda Balasana(Happy Baby Pose)
  8. Uttana Shishosana(Extended Puppy Pose)

1. Balasana (Child Pose)

Balasana yoga pose for relaxation
Image: Shutterstock

About The Pose: Balasana or the Child Pose resembles the fetal position of a baby. ‘Bala’ is a Sanskrit word that means child. It is a beginner level Vinyasa yoga asana. This asana should be practiced on an empty stomach. Hold the pose for 1 to 3 minutes for best results.

Pose Benefits: Balasana releases tension in the back, shoulders, and chest. It reduces stress and anxiety and gently stretches your hips, thighs, and ankles. The pose also calms your mind and steadies your breathing.

To know more about the pose and its procedure, click here: Balasana

2. Viparita Karani (Legs-Up-The-Wall Pose)

Viparita karani yoga pose for relaxation
Image: Shutterstock

About The Pose: Viparita Karani or the Legs-Up-The-Wall Pose is a solution to many problems. It is a beginner level Hatha yoga asana. Viparita Karani is a mild inversion and works best when practiced in the morning on an empty stomach. Hold it for 5 to 10 minutes.

Pose Benefits: Viparita Karani regulates your blood flow. It relieves swollen ankles and restores tired legs. It also relieves mild back aches and symptoms of insomniai  A sleep disorder characterized by difficulty falling and staying asleep commonly due to poor sleeping habits or anxiety. . Viparita Karani helps those suffering from mild depression.

Emy Louie, a blogger, shared that she used to perform this asana when she was a waitress back in college. She writes in one of her posts, “I was always on my feet and at the end of the work day, I wanted to lay down in a way to counteract being on my feet all day. Ideally, I have found it’s best to be in this pose for 15 minutes which gives you enough time to relax (i).”

protip_icon Trivia
One must avoid doing the Viparita Karani pose during pregnancy or menstruation as it puts pressure on the stomach area and may be harmful.

3. Makarasana (Crocodile Pose)

Makarasana (Crocodile Pose)
Image: Shutterstock

About The Pose: Makarasana or the Crocodile Pose resembles a crocodile with its head above the water. The pose is perfect to end a strenuous yoga session. It is a beginner level Hatha yoga asana. Practice Makarasana on an empty stomach, preferably in the morning. Hold it for 3-5 minutes.

Pose Benefits: Makarasana deeply relaxes your shoulders and back. It stretches your hip muscles, treats hypertensioni  A condition in which the blood pressure is higher than the normal range and increases the risk of heart disease and stroke. , and relieves fatigue. It also relieves all the tight knots in your body.

4. Supta Matsyendrasana (Reclining Fish Pose)

Supta Matsyendrasana yoga pose for relaxation
Image: Shutterstock

About The Pose: Supta Matsyendrasana or the Reclining Fish Pose is a twisting pose and is named after a yogi called Matsyendra, a disciple of Lord Shiva. It is a beginner level Hatha yoga asana. Practice the asana on an empty stomach and clean bowels. Hold it for 30 to 60 seconds.

Pose Benefits: Supta Matsyendrasana massages your back and hips. It removes toxins from your body and encourages a new flow of blood to your digestive organs. The asana relieves stiffness in the body and improves flexibility.

To know more about the pose and its procedure, click here: Supta Matsyendrasana

5. Supta Baddha Konasana (Bound Angle Pose)

Supta baddha konasana yoga pose for relaxation
Image: Shutterstock

About The Pose: Supta Baddha Konasana or the Bound Angle Pose is a reclining pose that is very easy to do. It is a beginner level Vinyasa yoga asana. Practice it in the morning or evening on an empty stomach. Hold the pose for 30 to 60 seconds.

Pose Benefits: Supta Baddha Konasana lowers blood pressure and decreases muscle tension. It provides relief from panic attacks and fatigue. The asana also keeps headache at bay.

6. Shavasana (Corpse Pose)

Savasana yoga pose for relaxation
Image: Shutterstock

About The Pose: Shavasana or the Corpse Pose is the classic relaxation pose. It requires you to sleep flat on your back and stay immobile like a dead body. Shavasana is a beginner level Ashtanga yoga asana. You can practice this asana anytime of the day. Be in it for 5 to 10 minutes.

Pose Benefits: Shavasana soothes all your muscles. It stimulates blood circulation and is beneficial for those having neurological problems. The asana gives you a deep and meditative rest.

7. Ananda Balasana (Happy Baby Pose)

Woman practicing the Ananda Balasana pose
Image: Shutterstock

About The Pose: This pose relaxes and stretches the pelvic area. For this pose, lie on your back, bend your knees, and lift your feet up so your soles face the ceiling. Hold your toes and gently pull your knees toward your armpits while keeping your spine flat on the floor. Hold the pose for 3- 5 minutes.

Pose Benefits: It aids pelvic floor relaxation, reduces tension, and enhances flexibility in the hip and groin area.

8. Uttana Shishosana (Extended Puppy Pose)

Woman practicing the Uttana Shishosana pose
Image: Shutterstock

About The Pose: Uttana Shishosana stretches and relaxes the pelvic floor and lower back. Start in a tabletop position, keep your hips above your knees and walk your hands forward. Lower your chest toward the floor. You can practice it for 5- 10 minutes.

Pose Benefits: It promotes pelvic relaxation, relieves lower back tension, and helps improve posture.

We also put together some cautions to keep in mind during the practice of these poses. Check them out below.

Cautions For Relaxation Poses

If you are suffering from a chronic backache, back injury, or have a degenerative disc diseasei  A spinal condition that is common in old age and caused due to loss of cushioning between the vertebrae (spinal column bones). , practice these asanas with care and under the guidance of an instructor.

During practice, if you feel any firm pinch or pain, gently come out of the pose and rest.

Some frequently asked questions on relaxation yoga poses are mentioned below. Take a look.

Frequently Asked Questions

I find it difficult to give in to the pose and relax in it. How do I overcome it?

Regular practice and focusing will help you completely relax in the poses. Give it time and be patient, it will get you there.

How often do I practice relaxation poses?

Practice the poses every day either once at the end of the day or whenever you get tired after a strenuous activity and need to relax and rejuvenate.

Which yoga is best for emotional release?

Kapalbhati and dirga pranayama are good for releasing pent-up emotions and emotions that lay close to the surface.

Which pranayama is best for anxiety?

Anuloma viloma (also known as nadi shodhana) or alternate nose breathing is a good pranayama practice for anxiety and depression.

Infographic: 6 Relaxing Yoga Poses + How They Benefit You

Exercising after a dreary day at work is easier said than done, especially when all we want to do is slouch on the couch. But did you know that some very specific yoga poses can help you relax and rejuvenate? They release tension in the muscles and joints and also calm your mind. These poses can help deal with aching muscles, bad postures, and throbbing headaches. In the infographic below, we have listed those 6 yoga poses that can re-energize you. Check them out!

6 relaxing yoga poses + how they benefit you (infographic)

Illustration: StyleCraze Design Team

Relaxation is essential because an overworked body goes into survival mode, placing all non-essential processes on hold. As a result, you will feel exhausted and angry. Yoga poses for relaxation can assist you in achieving balance, inner peace, and rejuvenation. Yogic breathing and positions relieve your body of the tension built up over the day, revitalizing your nerves and unifying your body’s scattered energies. Yoga teaches you to surrender to gravity, relax your mind, and breathe deeply to absorb the life force. So, try the above yoga poses for relaxation and good health.

Key Takeaways

  • Relaxation yoga eases stress, energizes you, and calms your mind.
  • The Child Pose on an empty stomach can ease tension in your back, shoulders, and chest and reduce stress.
  • The Crocodile Pose is often used to end a yoga session. It stretches your hip muscles and treats hypertension and fatigue.
  • Yoga asanas can offer relief if you are suffering from chronic backache, degenerative disk disease, and back injury.


Find tranquility and relief from anxiety and stress with yoga in this beginner-friendly video. Learn simple yoga poses and techniques that calm your mind and promote well-being.

Personal Experience: Source

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Sri Yogi Anand
Sri Yogi AnandE-RYT 500, YACEP
Sri Yogi Anand has 24 years of experience in the practical and philosophical aspects of yoga and spirituality. He has been teaching yoga and spirituality through his institution, Adwait Yoga School. He integrates scientific and medical approaches with yoga therapy to help in cases of cardiovascular and respiratory diseases and disorders and orthopedic and lifestyle disorders.

Read full bio of Sri Yogi Anand