7 yoga poses for stress relief and relaxation

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The benefits of yoga extend beyond muscle strength and flexibility. Yoga can promote more restful sleep, improve digestion, and decrease blood pressure.

As a new mom or mom-to-be, self-care is vital. Incorporating daily movement can increase energy and strengthen your posture. Yoga can also be cathartic for releasing tension and anxiety.

Practice this sequence whenever you're feeling stressed, anxious, or just need some "me time."

First Pose
Easy Pose
Why
The steady breathing of this pose can help instill calmness.
How
1. Get into a comfortable cross-legged position.
2. Have your palms face up or down on your thighs, or bring them to your belly.
3. Close your eyes.
4. Take long, deep breaths in and out through your nose.
5. Stay here for about 1 minute.
Modification
Sit close to a wall and wedge a yoga block, or a rolled up towel, between the wall and your shoulder blades.
Second Pose
Seated Torso Circles
Why
This pose improves mobility in the hips and spine, and also has a calming and meditative effect.
How
1. Get into a comfortable cross-legged position.
2. Take one hand to each knee.
3. Begin to draw big circles with your chest around the midline.
4. As you inhale, allow your belly to expand out. And as you exhale, bring your belly back toward your spine.
5. Take 5 to 10 rotations in one direction, then repeat 5 to 10 rotations in the other direction.
Modification
To make sitting in a cross-legged position more comfortable, you can prop yourself up with a folded blanket or towel under your sit bones.
Third Pose
Side Bends
Why
This pose reduces back pain, improves upper-body flexibility, and reduces shoulder stiffness.
How
1. Get into a comfortable cross-legged position.
2. Extend one arm out to the side with your hand on the ground.
3. Take a deep breath in and, as you exhale, reach your opposite arm overhead and lean toward your extended arm.
4. Take 3 to 5 deep breaths, then repeat on the other side.
Modification
To make sitting in a cross-legged position more comfortable, you can prop yourself up with a folded blanket or towel under your sit bones.
Fourth Pose
Cat to Cow
Why

This pose opens your chest and encourages deep and slow breathing. During pregnancy it can help relieve the tension in the back muscles that help support your growing belly.
How
1. Start on hands and knees, wrists under shoulders, knees under hips, and spine in a neutral position.
2. Curl toes under feet and breathe in as you tilt your pelvis back and up.
3. Release toes, breathe out, tip your pelvis forward, and release your tailbone.
4. Repeat for 5 to 10 breaths.
Modification
If being on hands and knees isn't comfortable, you can do the same pelvic tilting movements while seated in a chair.
Fifth Pose
Triangle Pose
Why
This pose stretches and strengthens the thighs, knees, and ankles. It can also relieve backache, especially through the second trimester of pregnancy.
How
1. Come to a wide-legged stance on your mat, with your right foot facing forward and your left foot parallel to the short end of your mat. Have a microbend in the knees of both legs.
2. Reach forward with your right arm before lowering it to the floor.
3. Press down through your right palm as you raise your left arm skyward.
4. Stay here for 5 breaths, then return to standing and repeat on the other side.
Modification
If it's not comfortable to reach all the way to the floor, you can rest your hand on your ankle or shin, or use a block placed to the outside and perhaps even behind your front foot.
Sixth Pose
Yogi Squat
Why
This pose can help loosen tight hip muscles. During pregnancy, it also helps to widen the pelvis for childbirth.
How
1. Stand with feet about mat-width apart.
2. Bend your knees and lower your butt toward the floor to come into a squat.
3. Take your upper arms to the inside of your knees, bend your elbows, and bring your hands together into a prayer position.
4. Stay here for at least 5 breaths.
Modification
Try sitting on a yoga block or a rolled-up blanket for more support. You can do this pose close to a heavy chair that can be used to help you stand back up.
Seventh Pose
Reclined Bound Angle Pose
Why
This pose is great for hip muscle stretching, and it's also very relaxing. Use this pose at the end of your practice for a moment of meditation, especially when you are feeling stressed or anxious.
How
1. Place a block at the lowest height at the back of your mat.
2. Place a bolster over the block so it creates an incline. Carefully lie onto the support.
3. Keep your knees bent and out to the sides with the soles of your feet together, or extend both legs out in front of you, whatever feels most comfortable.
4. Close your eyes and allow your body to relax completely, resting here for at least 5 minutes.
Modification
If you don't have yoga blocks or bolsters, you can use pillows, blankets, or rolled-up towels to create a supportive incline.