Yoga for Stress Relief: 8 Simple Poses for Women

The practice of yoga focuses upon strengthening your body and mind by holding various poses whilst simultaneously maintaining slow and controlled breathing. By doing so, your body remains relaxed yet energised at the same time. Consequently, yoga has become a tried and test stress relief technique for thousands of years. Interested in pursuing yoga for stress relief? Looking for the best yoga poses for women? Then you’ve come to the right place. Here are 8 simple yoga poses for women that are ideal for relieving stress!

Yoga Poses for Women #1 – Warrior I Pose

When it comes to practising yoga for stress relief as well as strengthening your lower body then look no further than the warrior one pose (virabhadrasana I). After all, the warrior one pose builds core strength as well as improving the stability and flexibility of your hamstrings, quadriceps, ankles, glutes and hip flexors. To get started, you should;

1. From a standing position, step your left foot back and turn your foot about 45 degrees to the left. Keep your feet hip distance apart.
2. Place your hands on your hips and position your hips so that they are aligned with the front edge of your exercise mat. Make sure your upper body stays facing the front edge of your exercise mat with your shoulders level.
3. Bend your right knee so that your right thigh becomes parallel to the floor. Position yourself so that your weight is predominantly resting on your front heel.
4. Keep your back straight, spread your collarbones and draw your shoulder blades towards each other and you hold your hands in front of you in a praying position.
5. Raise your arms up and over your head, opening the chest and looking up as you straighten your arms. Hold this position for 15-20 seconds, slowly breathing in and out.
6. Once you have done so, inhale and press through the heel of your back heel as you straighten your front leg. Exhale as you lower your arms and step your back foot forwards, returning to a standing position. Repeat this pose on your other side.

Yoga Poses for Women #2 – Downward Facing Dog Pose

If you are practising yoga for stress relief then you should try the downward facing dog pose (adho mukha svanasana). Downward facing dog is great for strengthening your shoulders as well as loosening up your calves and hamstrings. All you have to do is;

1. Start in a plank position and lift your hips up and back. Sink your heels towards the floor as you do so, making your body form an inverted ‘V’ shape.
2. Spread your fingers wide on the floor with your palms pressed flat. Relax your neck as your press your shoulders away from your ears.
3. Hold this position as you slowly breathe in and out. After 30-60 seconds of holding this position slowly return to the initial plank position.

Yoga Poses for Women #3 – Chair Pose

The chair pose (utkatasana) is a simple yet highly effective yoga pose for stress relief that stimulates your diaphragm, actives your glutes, engages your core and stretches out your chest and shoulders. All you have to do to perform the ideal chair pose is;

1. Stand up straight on your exercise with your feet planted together and your arms resting at your sides.
2. As you inhale, raise your hands overhead whilst simultaneously bending your knees and sitting back. The motion appears as if you are lowering yourself into a chair with your arms raised. Your palms should be facing in and, when fully extended, your biceps should be positioned by your ears.
3. Hold this position for 45-60 seconds, slowing breathing in and out. Once you have do so, inhale and slowly return to your initial standing position.

Yoga Poses for Women #4 – Child’s Pose

The child’s pose (balasana) is a great resting yoga pose that stretches your hips and relaxes your back muscles. Moreover, child’s pose is low impact and easy to learn, thereby making it an ideal exercise if you are a beginner or simply practising yoga for stress relief. To practise child’s pose, all you have to do is;

1. Start on your exercise mat in a kneeling position, with your shins planted flat on the floor. Position yourself so that your butt is resting on your heels, with your knees placed slightly wider than your torso.
2. From here, walk your hands in front of you until they are positioned straight in front of you with your palms flat on the floor.
3. Position yourself with your stomach lowered onto your thighs. Rest your forehead on the floor and hold this position for 30-45 seconds, breathing in and out. After you have done so, walk your hands back as you slowly return to your initial kneeling position.

Yoga Poses for Women #5 – Low Lunge Pose

If you are a beginner to practising yoga for stress relief and are looking for some positions that will help improve your flexibility and balance then the low lunge pose (anjaneyasana) is perfect. After all, the low lunge pose opens up your hips and strengthens your quadriceps which will improve your flexibility and stability so that you can gradually progress to practising more complex yoga positions. To begin performing your ideal low lunge pose, all you have to do is;

1. Stand on your exercise mat with your feet together. Place your left foot back until your leg is straight, with your toes tucked in and your heel high.
2. Bend your right knee at a 90 degree angle with your foot planted flat on the ground in front of you. Hold your hands up over your head with your palms facing in.
3. Engage your core, keep your back straight and face forward. Lower your left knee and shin to the exercise mat. Hold this position for 30 seconds, slowly breathing in and out. Repeat this pose on your other side.

Yoga Poses for Women #6 – High Lunge Pose

Much like the aforementioned low lunge pose, the high lunge pose (utthita ashwa sanchalanasana) is a great compound movement if you are practising yoga for stress relief. In particular, the high lunge pose strengthens your quadriceps, hips and abdominal muscles whilst also bolstering your overall flexibility and stability. All you have to do is;

1. Start in the low lunge position that we previously mentioned. Hold your left shin and knee slightly off the floor.
2. From this stance, slowly lift your torso and raise your arms over your head, keeping them held together in a prayer position. Keep your back straight, engage your core and look straight ahead. Hold this position for 30 seconds, slowly breathing in and out. Repeat this pose on your other side.

Yoga Poses for Women #7 – Plank Pose

If you’ve been looking for great yoga poses for stress relief then you should try the plank pose (kumbhakasana). It is a low impact position that builds endurance, balance and stability of both body and mind. Moreover, plank poses are also fantastic for improving your posture because holding the position strengthens your back, chest, shoulders, neck and abdominal muscles. To get started, you should;

1. Position yourself on all fours on your exercise mat, placing your wrists directly underneath your shoulders. Stretch your legs out so that they are held straight behind you, balancing on the balls of your feet.
2. Engage your core and align your hips level with your shoulders so that your back is flat. Look slightly in front of you to keep your spinal neutral. Hold this position for 30-45 seconds, breathing in and out slowly.

Yoga Poses for Women #8 – Happy Baby Pose

We conclude our best yoga poses for stress relief guide with the happy baby pose (ananda balasana). This simple yet efficient pose is brilliant for opening up your hips as well as stretching your hamstrings and supporting your lower back. The happy baby pose is a fantastic introductory yoga pose which improves flexibility in a low impact manner. To perform the happy baby pose, you should;

1. Lie on your back on your exercise mat. Bend your knees, keeping your feet positioned flat on the floor with your arms at your side.
2. Bring your knees towards your chest, positioning each of them just besides either side of your ribs. Keep your legs bend and the soles of your feet facing upwards.
3. Hold the outer sides of your feet with your hands as you gently pull your knees towards the floor. Hold this position for 30-60 seconds. If needed, rock slightly back and forth to massage your lower back.