How to Relieve Stress with Yoga: 7 Strategies That Actually Work
Stress is something we all experience, but how we respond to it can make a world of difference. If you're feeling overwhelmed, burnt out, or simply in need of a reset, yoga offers powerful, practical tools to help you navigate life’s ups and downs with more ease.
In this article, I’ll share seven yoga-based strategies that genuinely work to relieve stress - ones you can weave into everyday life, whether you're brand new to yoga or have been practising for months or years.
1. Ground Yourself with Breathwork (Pranayama)
Your breath is always with you, and learning to use it consciously can transform your stress levels. When we’re stressed, our breathing tends to become shallow and rapid, which keeps the body in a heightened state of alert. Breathwork (or pranayama) techniques help signal to your nervous system that it's safe to relax.
Try this: Sit or lie down comfortably and place one hand on your belly. Inhale slowly through your nose for a count of four, feel your belly rise, then exhale for a count of four. Do this for a few minutes and notice how your body starts to soften.
Some of my favourite other calming techniques include box breathing (in for 4, hold for 4, out for 4, hold for 4) and alternate nostril breathing (Nadi Shodhana) - close right nostril and breath up the left nostril, open right nostril and close left nostril, breath out right, pause and breath up right nostril, close right nostril and open left nostril and breath out left. Repeat a few times creating a rhythm with the breath. These practices are easy to learn and incredibly effective.
2. Embrace Restorative Yoga
When stress leaves you feeling wired but tired, restorative yoga is a balm for the nervous system. It’s all about slowing down, using props for support, and letting your body completely relax.
Try this: Restorative yoga is easy to practice without a teacher as you don’t need to worry so much about having your body in a specific position. You are looking for comfort over a particular shape.
Some of my go-to poses for stress relief include:
Legs-up-the-wall (Viparita Karani)
The easiest way to come into this position is to scooch your bum all the way up to the wall (so you side hip/bum is touching it) and then swing your legs up. This will mean you avoid having to shuffle yourself closer to the wall or having a huge gap between your bum and thighs and the wall.
Supported child’s pose (Balasana)
Pop a cushion/block under your head or you can place a bolster / couple of bed pillows length ways along your mat to support your whole torso. Pad knees with a blanket and/or add a cushion in-between your bum and feet for extra comfort. I find most people like the wide legged version (knees wide, big toes towards one another).
Reclined bound angle pose (Supta Baddha Konasana)
Place blocks or cushions under your hips and knees so you are in a gentle rather than strong stretch for the inner thighs. (Comfort is key here!) Hands can be by your sides, overhead along the floor or I like the left hand on the heart and right hand on the belly.
These shapes are held for several minutes each and focus on stillness and gentle breathing. Even 10–15 minutes of restorative practice can help shift your body from “fight-or-flight” mode to “rest-and-digest” mode.
3. Move Gently to Shift Stagnant Energy
Stress often gets stored in the body. You might feel tight shoulders, a clenched jaw, or a knot in your belly. Gentle movement - think slow flows, easy sun salutations, or simple stretching - can help you release that tension and feel more like yourself again.
Try this - Try adding some gentle movement into your day. You don’t need a long or complicated sequence, a couple of rounds of slow sun salutations would be perfect. Or if you don’t feel confident to do yoga without a video/teacher yet, then go for intuitive movement instead. Switch on some music you like and have a little jiggle, stretch and sway to the music.
Just moving with awareness can be enough to clear mental fog and bring in a sense of calm.
4. Build a Simple Home Practice
One of the most empowering things about yoga is that you can practise it anywhere. A regular home practice doesn’t have to be long - it could be 10 minutes of movement, breathwork, or meditation. What matters most is consistency.
Try this: One of the best ways to start your own practice is to pick something you want to work on and work with it consistently for a few sessions - I recommend starting with either a specific pose, a breathwork technique or a meditation.
Set yourself up for success by creating a cosy spot to practise, even if it’s just a corner of your bedroom. Light a candle, roll out your mat, and keep your expectations low. This is your time to connect inward.
5. Use Mindfulness and Meditation in Motion
You don’t have to sit cross-legged in silence to meditate. Yoga invites you to treat movement itself as a form of mindfulness. As you move through poses, try focusing your attention on physical sensations, the rhythm of your breath, or a simple intention like "ease" or "peace."
Try this: go for a mindul walk in nature. This is a really simple practice. Get outside and start syncing each step with your breath. This soon becomes a moving meditation.
These practices help quiet the mind and anchor you in the present.
6. Come Back to the Present Moment
Stress often pulls us into worrying about the future or ruminating on the past. Yoga helps you return to now. Whether you’re holding a pose, scanning through your body, or watching your breath, you’re practising presence.
Try this: lie on the floor in a comfortable position - perhaps pop a couple of cushions or blocks under your knees so you take the pressure of your lower back. Super slowly start to bring your attention to each part of your body, beginning with your toes, and then working your way slowly (reaaaally slowly) up through the body. Every time you notice a sensation pause and just observe it. When you notice your mind drift off bring it back to the last body part you remember focusing on and resume.
This can be a tricky practice for those that haven’t never done something similar before! The more you practise returning to the present, the easier it becomes to interrupt that mental spin cycle and find steadiness, even when life feels chaotic.
7. Connect with Others Through Yoga
We’re not meant to do everything alone. Practising yoga in a group - whether in-person or online - can create a powerful sense of connection and support. There’s something healing about breathing, moving, and being held in a shared space.
Try this: come along to a class either in-person or online! If it’s your first class then it’s completely free. You can see the upcoming schedule and book here.
If you’ve been feeling isolated or overwhelmed, joining a class can be a beautiful way to come back to yourself with others. Feeling part of something can help you reduce your stress levels and make you more likely to create and stick to a regular yoga routine.
Start Small, Start Now
You don’t need to overhaul your life to start feeling better. Choose one or two of these strategies and give them a try this week. Remember, yoga is not about perfect poses - it’s about creating space in your body and your mind. And when you show up with kindness and curiosity, that’s where the real transformation begins.
If you'd like to explore this further, I run regular classes and workshops designed to support your mental wellbeing through yoga. You’re always welcome, whether you're stepping onto the mat for the first time or returning after a break. See the upcoming schedule here.
