Stress is a normal part of our lives, and no one can escape from it. Even the happiest man on earth experiences stress at some point. A certain level of stress can be motivating and lead to positive results.

But what if the stress from everyday life creeps into you to the point of feeling tense, affecting your body? Stress can manifest not just mentally but more so physically. Even without any underlying conditions, you may suffer from back pain, stiffness, and headache.

If you admit you’re stressed and need a relaxing routine to get rid of anxiety and worries, this 5-minute yoga can help! Yoga has long been done to relieve stress, calm the mind, and tone the body. Regardless of your flexibility level, this yoga routine can help you unwind!

The good news? It can be performed anytime and anywhere there’s a floor.

1. Bridge Pose

The bridge pose gives the back and legs a wonderful stretch. It reduces fatigue, backaches, and headaches, and aids in better sleep.

How to:

  • Lie on your back with your knees bent and your feet on the ground, hip-distance apart. Place your arms at the side of the body, palms faced down and the fingers barely touching the heels.
  • Inhale, then raise your hips, rolling your spine off the ground. Make sure to keep your feet hip-distance apart.
  • Lift chest and hips higher by pressing into your arms and shoulders.
  • Stay in the position for 1 minute, then release on an exhale.

2. Child’s Pose

Anytime you need a stress-relieving pose, the child’s pose is a sure win! It is a resting posture that eases stress and calms the mind. It benefits the lymphatic system, aiding in the circulation of lymphatic fluid, and the brain.

How to:

  • Kneel on a mat with your legs together, sitting on your heels.
  • Lean forward until your chest rests on your thighs. Rest your forehead on the floor.
  • Rest your arms at the sides, palms up and hands beside your feet.
  • Stay in the position for 1 minute.

3. Extended Puppy Pose

A heart-opening yoga asana, the puppy pose helps get rid of slouching shoulders that usually show when we’re stressed. It stretches the spine, invigorates the body, improves flexibility, and eases the mind.

How to:

  • Get down on all fours with your hands underneath the shoulders and knees below the hips. Relax the tops of your feet on the mat.
  • Lower your chest toward the floor as you walk your hands out. Keep your knees under the hips and your arms shoulder-width apart. Gently let your forehead rest on the floor.
  • Lift your elbows and forearms off the floor, drawing your shoulder blades together and reaching your hips toward the ceiling.
  • Relax your neck and lengthen your spine as you breathe.
  • Stay in the position for 1 minute.

4. Legs-up-the-wall Pose

Known as Viparita Karani in Sanskrit, the legs-up-the-wall is a great pose to reduce stress and helps detoxify the body. It aids in renewing blood and draining lymph back into the area of the heart. Further, it stretches the front torso, lower back, and back of the legs.

How to:

  • Sit beside a wall with your left side touching the wall and your feet on the floor.
  • Exhale, then lie down on your back, gently turning yourself to the left so that the back of your legs is in contact with the wall.
  • Press your bottom as close to the wall as possible. Rest your back and head on the floor.
  • Stay in the position for 1 minute.

Note: If the position is uncomfortable for you, you can place a cushion under your hips.

5. Thread The Needle Pose

The thread the needle pose stretches the neck, shoulders, arms, chest, and upper back. It gives the spine a mild twist and eases stress and tension around the back and shoulders.

How to:

  • Get down on all fours with your hands underneath the shoulders and knees below the hips.
  • Walk your right hand forward, then slide the left hand to the right between the right hand and knee.
  • Twist your torso to the right and rest your head on the mat.
  • Stay in the position for 1 minute. Repeat on the other side.

Although we can’t escape from stress, we have the means to reduce it and alleviate both our body and mind. The great news is you don’t have to pay for it! You just have to dedicate 5 minutes of your time, and you can invigorate your body!

Would you try these poses? Share your favorite with us in the comment section below!