8 Simple Yoga Poses That Reduce Your Stress Hormones


Stress has become an unavoidable part of our lives, leading to increased levels of stress hormones like cortisol. This constant exposure to stress can have detrimental effects on our physical and mental well-being.

However, there is a powerful tool available to combat stress—yoga. Yoga is a practice that combines physical postures, breathing exercises, and meditation to promote relaxation and reduce stress.

In this blog post, we will explore eight yoga poses that are specifically designed to help reduce stress hormones and bring about a sense of calm and tranquility.

Child’s Pose

One of the most soothing and calming yoga poses is Child’s Pose. Begin by sitting on your heels and slowly lowering your torso forward, bringing your forehead to the mat or a pillow. Extend your arms in front of you or rest them alongside your body. Take slow, deep breaths, focusing on releasing tension with each exhale.

Child’s Pose gently stretches the lower back, hips, and thighs, promoting relaxation throughout the body. It also activates the parasympathetic nervous system, which helps counteract the effects of stress hormones and induces a state of deep relaxation.

Forward Fold

Forward Fold, also known as Uttanasana, is an excellent pose for releasing tension in the back and hamstrings, while also calming the mind. Stand with your feet hip-width apart and slowly fold forward, bending from the hips. Let your head and neck relax, and allow your arms to hang or hold onto opposite elbows.

Feel the stretch in the back of your legs and focus on your breath. As you exhale, imagine releasing stress and tension. Forward Fold promotes blood flow to the brain and stimulates the relaxation response, reducing cortisol levels and providing a sense of calm.

Legs-Up-The-Wall Pose

Legs-Up-The-Wall Pose, or Viparita Karani, is a restorative pose that allows for deep relaxation. Lie on your back near a wall and extend your legs upward, resting them against the wall. Place a folded blanket or bolster under your hips for support, if needed. Close your eyes and breathe deeply, letting go of any stress or tension with each exhale.

Legs-Up-The-Wall Pose helps to reverse the effects of gravity, reducing swelling in the legs and calming the nervous system. It also stimulates the relaxation response and lowers cortisol levels, promoting a sense of tranquility.

Bridge Pose

Bridge Pose, or Setu Bandhasana, is an invigorating backbend that stretches the chest, neck, and spine, while also calming the mind. Lie on your back with your knees bent and feet flat on the ground. Press your feet into the mat, lift your hips, and interlace your hands underneath your body. Breathe deeply, allowing your chest to expand and release any tension.

Bridge Pose stimulates the thyroid gland, which regulates the body’s metabolism and helps balance stress hormones. It also opens the heart center, promoting feelings of emotional well-being and reducing anxiety.

Cat-Cow Pose

Cat-Cow Pose, or Marjaryasana-Bitilasana, is a gentle flowing sequence that helps release tension in the spine, massages the abdominal organs, and calms the mind. Begin on all fours with your hands under your shoulders and knees under your hips. Inhale, arch your back, and lift your gaze, coming into Cow Pose.

Exhale, round your spine, tuck your chin to your chest, and draw your navel toward your spine, entering Cat Pose. Continue this flowing movement, syncing your breath with the movement of your spine. Cat-Cow Pose releases stress and tension in the body, promotes spinal flexibility, and balances stress hormones.

Corpse Pose

Corpse Pose, or Savasana, is the ultimate relaxation pose that allows the body and mind to fully unwind. Lie on your back with your legs extended and arms relaxed by your sides, palms facing up. Close your eyes and focus on your breath, allowing it to become deep and effortless. Relax every part of your body, releasing any tension or stress.

Corpse Pose helps to reset the nervous system, reduces cortisol levels, and induces a state of deep relaxation. It is a perfect pose to practice at the end of a yoga session or whenever you need a moment of calm during a hectic day.

Standing Forward Bend

Standing Forward Bend, or Uttanasana, is a calming pose that releases tension in the back, neck, and shoulders. Stand with your feet hip-width apart and slowly fold forward, bending from the hips. Allow your upper body to hang freely and grab opposite elbows if it feels comfortable.

Take slow, deep breaths, feeling the stretch and release in your muscles with each exhale. Standing Forward Bend promotes blood circulation, relieves anxiety, and reduces stress hormones. It also helps quiet the mind, allowing for a sense of inner peace and relaxation.

Supported Child’s Pose

Supported Child’s Pose is a variation of the traditional Child’s Pose that provides extra support and relaxation. Place a bolster or a stack of blankets lengthwise on your mat and kneel in front of it. Slowly lower your torso onto the bolster, resting your forehead on it and allowing your arms to relax alongside your body.

Close your eyes and focus on your breath, surrendering any tension or stress. Supported Child’s Pose gently stretches the lower back and hips, promotes deep relaxation, and activates the relaxation response. It is particularly beneficial for calming the mind and reducing stress hormones.


Incorporating these eight yoga poses into your daily routine can be an effective way to reduce stress hormones and promote relaxation. By practicing these poses with mindful breathing and a focus on releasing tension, you can experience a greater sense of calm and well-being.

Remember, yoga is not just about the physical postures but also about cultivating a connection between the body and mind. So, take some time out of your day to unroll your mat, breathe deeply, and let go of stress through the power of yoga. Your body and mind will thank you for it.