We all know that 2020 was a stressful and anxious year. One silly comment could cause a torrent of tears, and late responses meant that everyone spent the day pondering over their answers under a blanket. We understand that the stress of your stressful lifestyle and overwhelming emotions caused by work-from-home has only worsened it. Working from a couch or bed, with tiny movement, has also made your body stiffen and caused all sorts of pain.

Although we are confident that you might have thought about going to the gym to relieve stress and get your body moving, it is another excuse not to go. How can you keep your head straight and reduce those backaches?

We have some yoga asanas to help you move and reduce stress. If you want to add a new twist to your yoga practice, you can go to the park with your partner, friend, or parent and encourage them to do these asanas.


Sukhasana, or simple sitting pose, is one of the most common and accessible meditation poses. Sukhasana comes from the Sanskrit word “Sukham,” which means pleasure or comfort. Sukhasana can be a relaxing and relaxing way to calm your mind. This is a great place to meditate or practice pranayama. This asana can be performed by anyone of any age, even the elderly. People with severe knee or hip problems should not sit in this pose.

How do you do it?

Begin by laying on your back, with your legs in front of you. Now, fold your left leg over your right and pull it under your right thigh. Keep your hands on your knees. Align your neck and spine. Relax your body, look ahead, and breathe normally. Sukhasana can be seated for between 20-30 minutes.


Beginners can do Balasana. Bala is Sanskrit for a child, and asana refers the one’s posture. This pose is often called a child’s pose. Balasana helps relieve fatigue. This is a relaxing pose that helps the body relax. It is beneficial in reducing hip, neck, back, and shoulder strain, even though its main anatomical focus is on the thighs. As the spine is curled up, this pose can help ease stress and anxiety. It also allows one to be aware of their breathing patterns, which can help to calm the mind and body. This asana should not be performed by pregnant women, those with knee injuries, or other severe joint problems.

How do you do it?

Begin by laying on your back on a yoga pad. Your knees should be brought together. Now, place your buttock on the ground. Slowly exhale and then bend forward until your forehead touches the mat. Place your hands on the sides or the floor. Keep your breathing slow and deep, and hold this position for between 30 seconds and 1 minute.


Paschimottanasana, the forward bent seated position, provides complete back stretch. In Sanskrit, ‘Paschima” means west’ or ‘back’ while ‘button’ represents a bit. This asana is considered one of the most beneficial yoga poses for your spine and nerves. This asana is well-known for its ability to harmonize nervous and pranic energies. It is effective in relieving stress, anxiety, and depression.

How do you do it?

Place your legs straight in front of yourself on the ground. Now, place your hands on the thighs. Move forward until your stomach touches your thighs. Keep bending until your hand touches your feet. If your body has enough flexibility, your hands can reach the toes. Reach down and grab your toes using your fingers. Bend your head until it touches your legs. For 30 seconds, hold this position and then return to your original work.

Ananda Balasana

The Anandabalasana, also known as the happy baby pose, has positive side effects for the body. This pose is well-known for its ability to relax the mind and reduce stress. Asana uses pranayama and asana principles to awaken, energize and control the energy we have within us. This can lead to positive results if properly channeled. It can also help to lift the mind and bring it to a higher level of awareness and consciousness. It puts the body into a state of meditation. This pose aims to replicate toddlers’ joy when they play with their feet while lying on their backs. This pose can be practiced regularly to bring joy and innocence into your life, making it easier to see the divine child in you.

How do you do it?

Lay flat on your back. Slowly inhale and raise your legs, bringing your knees to your chest. Hold your feet and stretch your hands. Keep your head on the ground by tucking your chin into your wardrobe. Keep your shoulders and back down towards the ground. Continue to breathe normally, and hold the pose for 30 seconds to one minute.

This yoga session will help you to manage stress and anxiety. You can ease pressure and pain with breathing techniques and spine work.

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