top of page

Top 5 Yoga Poses for Stress Relief

In today's fast-paced world, stress has become an almost constant companion. Fortunately, yoga offers a powerful antidote to the pressures of daily life. At The Yoga Shala, nestled between Uvita and Dominical in Costa Rica, we specialize in yoga classes that help alleviate stress and promote overall well-being. Here are the top five yoga poses for stress relief, perfect for beginners and seasoned practitioners alike.

1. Child's Pose (Balasana)

Child's Pose is a gentle, restorative pose that helps calm the mind and relieve tension in the body. This pose gently stretches the hips, thighs, and ankles while promoting relaxation and stress reduction.

How to Do It:

  • Kneel on the floor, touching your big toes together and sitting on your heels.

  • Separate your knees about hip-width apart.

  • Exhale and lay your torso down between your thighs.

  • Extend your arms forward on the floor, palms facing down.

  • Hold this position for 1-3 minutes, breathing deeply.


  • Relieves tension in the back, shoulders, and neck.

  • Calms the mind and reduces stress and anxiety.

  • Promotes a sense of peace and relaxation.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose is a dynamic movement that links breath with motion, making it an excellent stress-relief exercise. This pose warms up the spine and helps release tension in the back and neck.

How to Do It:

  • Start on your hands and knees in a tabletop position.

  • Inhale, arch your back, and lift your head and tailbone towards the ceiling (Cow Pose).

  • Exhale, round your spine, tuck your chin to your chest, and tuck your tailbone under (Cat Pose).

  • Continue flowing between these two poses for 1-2 minutes, coordinating your breath with each movement.


  • Increases spinal flexibility.

  • Massages and stimulates organs in the belly.

  • Eases stress and calms the mind.

3. Legs Up the Wall Pose (Viparita Karani)

Legs Up the Wall Pose is a restorative pose that helps reduce stress and anxiety. It promotes relaxation by allowing the blood to circulate back to the heart and calming the nervous system.

How to Do It:

  • Sit close to a wall with your side against it.

  • Swing your legs up onto the wall as you lower your back to the floor.

  • Rest with your arms out to the sides, palms facing up.

  • Stay in this pose for 5-15 minutes, breathing deeply.


  • Reduces swelling and fatigue in the legs.

  • Calms the mind and relieves anxiety.

  • Promotes blood circulation and relaxation.

4. Forward Fold (Uttanasana)

Forward Fold is a calming pose that stretches the hamstrings, calves, and hips. It helps reduce stress by soothing the nervous system and promoting a sense of relaxation.

How to Do It:

  • Stand with your feet hip-width apart.

  • Inhale and lengthen your spine.

  • Exhale and fold forward at your hips, keeping your spine long.

  • Allow your head to hang heavy and relax your neck.

  • Hold this pose for 1-3 minutes, breathing deeply.


  • Calms the mind and relieves stress.

  • Stretches the hamstrings and spine.

  • Reduces fatigue and anxiety.

5. Corpse Pose (Savasana)

Corpse Pose is the ultimate relaxation pose, often practiced at the end of a yoga session. It helps to integrate the benefits of the practice and induces a deep state of relaxation.

How to Do It:

  • Lie flat on your back with your legs extended and arms at your sides, palms facing up.

  • Close your eyes and take slow, deep breaths.

  • Allow your body to relax completely, sinking into the floor.

  • Stay in this pose for 5-10 minutes.


  • Promotes deep relaxation and stress relief.

  • Calms the nervous system.

  • Helps reduce anxiety and fatigue.

At The Yoga Shala, located conveniently between Uvita and Dominical in Costa Rica, we offer daily yoga classes designed for all levels. Our serene jungle setting and highly qualified instructors provide the perfect environment to experience the stress-relieving benefits of yoga. Whether you're a local resident or visiting our beautiful region, we invite you to join our community and discover the transformative power of yoga. Check out our schedule to learn more about our classes and workshops, and take the first step towards a more relaxed and balanced life.


bottom of page