5 Simple Yoga Poses to Release Stress After a Busy Day

Life moves fast, and our bodies often carry the weight of long to-do lists, endless notifications, and constant busyness. Yoga offers a gentle way to unwind, release tension, and reset both body and mind. The good news? You don’t need a full 90-minute class to feel the benefits. Even just a few poses can help you shift out of stress mode and into calm.

Here are 5 poses are simple but powerful tools to help you release the stress of the day in under 10 minutes — You don’t need a yoga studio, fancy equipment, or lots of time — just your breath, your body, and a little space to unwind. Perfect for evenings after work, or just anytime you need a reset.

1. Child’s Pose (Balasana)

A grounding posture that gently releases the lower back, hips, and shoulders while calming the nervous system.

How to:

• Kneel on your mat, big toes touching, knees as wide as feels comfortable.

• Fold forward, resting your forehead on the mat.

• Stretch your arms out in front of you, or let them rest by your sides.

• Stay for 5–10 breaths. (about 1–2 minutes)

  
  

Why it helps: Creates a sense of safety and grounding, perfect for releasing mental and physical tension.

2. Forward Fold (Uttanasana)

This pose soothes the nervous system, stretches the back of the body, and helps release stress from the mind.

How to:

• Stand with feet hip-width apart.

• Hinge forward from your hips, letting your torso drape over your legs.

• Bend your knees slightly if needed.

• Let your arms hang heavy or grab opposite elbows.

• Breathe here for 5–8 breaths. (about 1 minute)

  
  

Why it helps: The gentle inversion quiets the mind and eases fatigue.

3. Cat-Cow (Marjaryasana-Bitilasana)

A simple yet powerful flow to release stiffness in the spine and connect breath with movement.

How to:

• Come onto hands and knees, shoulders over wrists, hips over knees.

• Inhale, arch your back, lift your tailbone and gaze (Cow Pose).

• Exhale, round your spine, tuck your chin (Cat Pose).

• Continue for 5–8 rounds. (about 1–2 minutes)

  
  

Why it helps: Restores mobility, eases back tension, and links breath with body.

4. Legs Up the Wall (Viparita Karani)

A deeply restorative pose that helps reset your nervous system and reduce fatigue.

How to:

• Sit sideways with one hip close to a wall.

• Swing your legs up as you lie back, resting them against the wall.

• Arms rest by your sides or on your belly.

• Stay for 10–15 breaths (about 3–4 minutes)
  

Why it helps: Promotes circulation, relieves tired legs, and signals the body to relax.

5. Reclined Butterfly (Supta Baddha Konasana)

Opens the hips and chest, encourages deep breathing, and invites full relaxation.

How to:

• Lie on your back, bring the soles of your feet together, and let your knees fall open.

• Place pillows/blocks under knees for support if needed.

• Rest one hand on your heart, one on your belly.

• Close your eyes and breathe here for 8–12 breaths (about 2–3 minutes)
  

Why it helps: A heart-opening, calming posture that fosters connection with self and deeper rest. And lastly… Come back to a comfortable seat. Place one hand on your heart and one on your belly. Take a slow, deep breath in… and a long, gentle exhale out.

Close your eyes for a moment and thank yourself for showing up, for slowing down, and for giving your nervous system the reset it deserves.

This was your me-time — a simple but powerful act of self-care. Carry this calm with you into the rest of your day.

That's it!

If you loved this practice and want to give your body and mind an even deeper reset, check out my 3-Day Stress Detox Reset — a guided program you can do from the comfort of your own home. Three days of yoga, breathwork, journaling, and nourishing rituals to calm your nervous system and restore balance. [Learn more here].