Yoga For Stress Relief: How One Simple Pose Became My Daily Reset

The Night I Finally Slept

I remember lying in bed, staring at the ceiling, feeling like my brain refused to shut down. I had tried everything—herbal teas, sleep playlists, even counting backwards from 100. Nothing worked. My body felt tired, but my mind kept racing. That’s when I decided to try something I hadn’t taken seriously before: yoga for stress relief.

I teach yoga, so you’d think I’d have a go-to pose for sleep. But I always focused on movement, flow, and strength. Breathwork and restorative poses? I used to skip those. That night, I gave one pose a chance—and it changed everything.

Why Yoga for Stress Relief Works

Yoga isn’t just about flexibility or fancy poses. It’s a powerful tool for calming the nervous system. When you practice yoga for stress relief, you activate your parasympathetic nervous system—the part responsible for rest and recovery.

The Science Behind It

A meta-analysis published in JAMA reviewed 218 randomized clinical trials involving over 14,000 participants. It found that yoga, even at low intensity, was as effective as cognitive behavioral therapy or medication for reducing symptoms of depression and anxiety. That’s huge.

Another study compared yoga to cognitive behavioral therapy and stress education for people with generalized anxiety disorder. Yoga showed significant improvements in stress management and emotional regulation.

So yes, yoga works. But not all poses are created equal when it comes to sleep and stress.

The Pose That Changed My Sleep

Legs-Up-The-Wall (Viparita Karani)

This pose looks deceptively simple. You lie on your back and rest your legs vertically against a wall. That’s it. No twisting, no balancing, no sweating.

But here’s what makes it magical:

• It calms the nervous system by reducing sympathetic (fight-or-flight) activity.
• It improves circulation, especially in the lower body. So it is a good pose when you have been on your feet for a long day.
• It helps regulate blood pressure and heart rate, which naturally slows down when you’re relaxed.
• It supports lymphatic drainage, aiding detoxification.

I tried it for 10 minutes before bed, focusing on slow, deep breaths. I didn’t expect much. But I felt my body soften. My thoughts slowed down. And that night? I slept like a baby.

How to Practice Legs-Up-The-Wall

You don’t need fancy props or a yoga studio. Just grab a wall and a folded blanket or pillow.

Step-by-Step Guide

1. Find a quiet space near a wall.
2. Sit sideways with one hip touching the wall.
3. Swing your legs up as you lie back, adjusting until your legs rest comfortably against the wall.
4. Place a folded blanket under your hips for support (optional).
5. Rest your arms by your sides, palms facing up.
6. Close your eyes and breathe deeply for 5–15 minutes.

Tips for Beginners

• Use a bolster or pillow under your hips if your hamstrings feel tight.
• Cover your eyes with a cloth to block light and deepen relaxation.
• Don’t worry about perfect alignment—comfort is key.

Why This Pose Became My Daily Reset

I started using Legs-Up-The-Wall not just at night, but during midday slumps, after stressful meetings, and even post-workout. It became my reset button for stress relief.

Here’s what I noticed:

• Better sleep quality — I fell asleep faster and woke up less.
• Less anxiety — I felt more grounded and less reactive.
• Improved digestion — especially after heavy meals or long days.
• More energy — ironically, slowing down helped me recharge faster.

I now recommend this pose to my clients, especially those juggling work, family, and wellness goals. It’s simple, accessible, and incredibly effective. It is especially helpful if pair with breathing exercise, if you are new to beginning, you may try box breathing. Below you can find a simple guided video.

Yoga for Stress Relief: More Than Just a Pose

While Legs-Up-The-Wall is my personal favorite, other poses also support stress relief. If you want to build a short sequence, try adding:

Other Calming Poses

• Child’s Pose (Balasana) – gently stretches the back and hips while calming the mind.
• Reclined Bound Angle (Supta Baddha Konasana) – opens the hips and chest, great for emotional release.
• Cat-Cow (Marjaryasana-Bitilasana) – improves spinal mobility and breath awareness.
• Seated Forward Fold (Paschimottanasana) – encourages introspection and relaxation.

Breathwork Techniques

• 4-7-8 Breathing – inhale for 4, hold for 7, exhale for 8. Great for sleep.
• Box Breathing – inhale, hold, exhale, hold—all for 4 counts. Used by athletes and military for focus and muscle recovery.
• Alternate Nostril Breathing (Nadi Shodhana) – balances energy and calms the mind.

These techniques pair beautifully with restorative poses. You don’t need a full hour—just 10 minutes can shift your entire mood.

What Science Says About Breath and Sleep

A study in JAMA Psychiatry found that mindfulness-based stress reduction, which includes breathwork and gentle yoga, improves cognitive function and emotional regulation in older adults. That’s not just helpful for sleep—it’s essential for long-term wellness.

Breathwork also helps regulate cortisol, the stress hormone. When cortisol levels drop, your body can finally rest and repair.

How I Use This in My Practice

As a yoga instructor, I love blending movement, breath, and mindset. I teach my clients that wellness isn’t about doing more—it’s about doing what works.

Legs-Up-The-Wall is often the first thing I recommend to clients who feel overwhelmed. It’s easy to do, doesn’t require equipment, and delivers results fast.

I also include it in my Weekend Reset Yoga Retreat (Self-Guided Kit), which helps busy adults recharge through movement, journaling, breathwork, and meal prep. This pose fits perfectly into that flow.

Final Thoughts: Your Reset Is One Pose Away

If you’re tired, anxious, or just need a moment to breathe, try Legs-Up-The-Wall. It’s not flashy. It won’t get you likes on Instagram. But it might just give you the peace you’ve been craving and we all need.

Yoga for stress relief doesn’t have to be complicated. Sometimes, the simplest pose is the most powerful.

So tonight, before you reach for your phone or scroll through sleep hacks, grab a blanket and find a wall. Let your legs rest. Let your breath slow. Let your body remember what it feels like to relax.

And maybe—just maybe—you’ll sleep like I did that night.

Want more sleeping tips, check out this blog post for a better sleep guide.