Bend Your Body, Mend Your Mind Yoga Poses for Stress The power of Yoga poses in alleviating stress and promoting mental well-being. This concept implies that by engaging in various yoga postures, individuals can physically stretch and flex their bodies, while simultaneously achieving a sense of mental healing and tranquility. This presentation beautifully encapsulates the connection between the physical and mental aspects of yoga, highlighting how the practice of specific poses can provide both physical relaxation and mental rejuvenation, ultimately helping individuals reduce stress and find inner peace.

1. Bend Your Body, Mend Your Mind
Yoga Poses for Stress
Dr.Neelam Balekar, Ms.Yashashwi Shrivastav, Ms. Payal Amulani
Adineelyog Yoga Studio, Indore (M.P.)
IPS Academy College of Pharmacy, Indore (M.P.)

2. Easy Pose (Sukhasana)
When one is suffering with
low mood or anxious thoughts
this pose can be useful to
connect to breathe to help feel
calmer and enter a meditative
state.

3. Butterfly Pose (Badhakonasana)
This posture grounds you in
the moment when one is
feeling anxious.

4. Staff Pose (Dandasana)
Practicing this posture regularly,
can help to decrease the stress
hormone within the body and
gives a boost of energy.

5. Seated Forward Bend (Paschimottanasana)
It is considered to be
particularly good in relieving
anxiety and stress, and also
deal with the associated
symptoms such as tiredness
and headaches.

6. Cow Pose (Bitilasana) & Cat Pose (Marjaryasana)
• Cow Pose is typically practiced
with Cat Pose, encouraging to
inhale and exhale, while
awakening the spine.
• Cat pose is to open up, then
relax your back.
• The key is to connect the breath
with the movement.

7. Downward Facing Dog (Adho Mukha Svanasana)
Downward facing dog releases
tension in the entire body
while also calming the brain
and relieving stress.

8. Child’s Pose (Balasana)
Child’s Pose provides a sense of calm and stability, ideal
if anxiety is impacting on sleep.

9. Camel Pose (Ustrasana)
• It is a great stress reliever,
helping to lift up when one
is feeling weighed down
by problems.
• The pose is also thought to
open up the heart chakra,
helping to release your
emotions.

10. Standing Upward Stretch (Hastauttanasana)
It’s great for anxiety as
essentially the energy within the
body can move freely. For best
benefit hold the posture for 30
seconds with eyes closed.

11. Standing Forward Bend (Hastapadasana)
• It is shown to reduce stress, anxiety
and depression.
• The heart beats are slowed down
and the spinal nerves rejuvenated.
• Any depression in the mind is
removed if one holds the pose for
two minutes or more.

12. Tree Pose (Vriksasana)
Balancing poses like Tree Pose
requires full concentration, helping
to switch off the busy mind.
This postures helps to release
serotonin, commonly known as the
“happy chemical”!

13. Extended Triangle Pose (Utthitatrikonasana)
This pose help alleviate
anxiety and depression.
It is seen as a posture that can
better help to cope better
when life is tough.

14. Cobra Pose (Bhujanasana)
It opens up your chest region, which in turn, helps to
reduce anxiety.

15. Legs-Up-The-Wall Pose (Viparita Karani)
• This pose calms a busy mind.
• It is said that twenty minutes spent in this pose has the
same beneficial effect on the nervous system as taking a
nap.

16. Bridge Pose (Setu Bandhasana)
• Bridge Pose is a powerful inversion having the head below the
heart.
• Fresh oxygenated blood is sent to the brain which can help
manage anxiety, depression, and insomnia.

17. Fish Pose (Matsyasana)
• It helps to release any pent up emotions, as it’s also a heart
opener.
• During the pose it’s essential that breathing is even, which can
help to feel calmer.

18. Reclined Bound Angle Pose (Supta Badhakonasana)
This pose instills a deep state of relaxation and is an amazing
postureforstretchingthehipandgroinregion.

19. Savasana is a practice of gradually relaxing one body part
at a time, one muscle at a time, and one thought at a time
Corpse Pose (Savasana)

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