10 Simple Yoga Poses to Release Stress After Work

After a long day at work, many people feel tense, tired, or even anxious. Sitting for hours, staring at screens, and dealing with deadlines can build stress in both the mind and body. Yoga is one of the most effective ways to relax, as it combines gentle movement, breathing, and mindfulness.

This guide explains 10 simple yoga poses that you can do at home after work to ease stress. Each Pose is described in easy wording, with tips, benefits, and safety advice.

Why Yoga Helps with Stress

Yoga helps balance the nervous system, lower muscle tension, and improve breathing. According to the World Health Organization (WHO), physical activity, such as yoga, reduces stress and supports mental well-being (WHO – Physical Activity).

The Centers for Disease Control and Prevention (CDC) also highlights that regular movement improves mood and reduces symptoms of anxiety and depression (CDC – Physical Activity Benefits).

Benefits of Yoga After Work

• Relieves tight muscles from sitting
• Lowers stress hormones like cortisol
• Improves focus and calmness
• Supports better sleep

Tips Before You Begin

• Time: 15–20 minutes is enough for stress release
• Place: Choose a quiet, comfortable space
• Tools: A yoga mat, blanket, or cushion for support
• Breathing: Focus on slow, deep breaths during each Pose

10 Yoga Poses to Release Stress After Work

1. Child’s Pose (Balasana)

Child’s Pose is a gentle resting position that calms the mind and stretches the lower back.

Steps:

1. Kneel on the floor with toes together and knees apart.
2. Lower your hips onto your heels and extend your arms out across the mat.
3. Gently place your forehead down and take slow, deep breaths.

Benefit	How It Helps
Relaxes back muscles	Reduces stiffness from sitting
Lowers stress	Creates a sense of calm
Improves breathing	Expands lungs gently

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This flow moves the spine gently, easing stiffness and improving circulation.

Steps:

1. Start on hands and knees.
2. Inhale – lift your chest, arch back (Cow).
3. Exhale – round spine, tuck chin (Cat).
4. Repeat 5–8 times.

Tip: Sync the movement with your breath for more profound relaxation.

3. Forward Fold (Uttanasana)

A simple standing stretch that releases tension in the back and neck.

Steps:

1. Stand with feet hip-width apart.
2. Bend forward at the hips, letting arms hang.
3. Keep knees slightly bent if needed.

Practical Example: Many office workers find this helpful after long hours of sitting, as it lengthens tight hamstrings and relaxes the spine.

4. Legs Up the Wall (Viparita Karani)

A profoundly relaxing pose that calms the nervous system and eases leg fatigue.

Steps:

1. Sit close to a wall and swing your legs up.
2. Rest your back and head on the floor.
3. Keep your arms relaxed by your sides.

Benefits List:

• Improves blood circulation
• Reduces swelling in feet and ankles
• Calms the mind before sleep

5. Seated Forward Bend (Paschimottanasana)

This Pose stretches the back and legs while encouraging quiet breathing.

Steps:

1. Sit with legs stretched forward.
2. Inhale – lengthen spine.
3. Exhale – fold forward, reaching for feet or shins.

Expert Insight: According to yoga teachers, this Pose helps release stored tension in the hamstrings, which can impact the lower back if tight.

6. Bridge Pose (Setu Bandhasana)

A gentle backbend that opens the chest and reduces fatigue.

Steps:

1. Lie on your back with knees bent and feet flat.
2. Press feet into the floor and lift hips.
3. Hold for 3–5 breaths, then lower down slowly.

Benefit	Tip for Safety
Relieves lower back tension	Keep knees hip-width apart
Boosts energy	Do not over-arch the back
Opens chest for better breathing	Place a cushion under hips if needed

7. Supine Spinal Twist (Supta Matsyendrasana)

A relaxing pose that helps release tension in the spine and promotes improved digestion.

Steps:

1. Lie on your back with your knees bent.
2. Drop both knees to one side while keeping your shoulders flat.
3. Stretch arms out wide and breathe deeply.
4. Repeat on the other side.

Practical Example: After long commutes or desk work, this twist helps ease lower back stiffness.

8. Standing Mountain Pose (Tadasana) with Deep Breathing

Simple but effective, this Pose resets posture and calms the mind.

Steps:

1. Stand tall with feet hip-width apart.
2. Relax your shoulders and arms by your sides.
3. Inhale deeply, exhale slowly.

Tip: Use this Pose as a grounding break between tasks or after finishing work.

9. Easy Seated Pose (Sukhasana) with Breath Awareness

A classic meditative posture that focuses on breathing to reduce stress.

Steps:

1. Sit cross-legged on the mat or a cushion.
2. Place hands on knees, palms up.
3. Close your eyes and breathe naturally.

Breathing Technique: Inhale for four counts, exhale for six counts. This longer exhale signals the body to relax.

10. Corpse Pose (Savasana)

The final relaxation pose is perfect for releasing stress at the end of the session.

Steps:

1. Lie flat on your back with arms relaxed.
2. Close your eyes and focus on breathing.
3. Stay for 5–10 minutes.

Expert Tip: Many yoga trainers recommend playing calm background music or guided meditation during Savasana for more profound relaxation.

Safety Notes

• Avoid pushing yourself into pain; yoga should feel comfortable.
• If you have back, neck, or joint issues, consult a doctor before starting.
• Pregnant women should avoid deep twists and lying flat for long periods.

For more safety advice, see the NHS guidance on exercise and well-being (NHS – Exercise for Mental Health).

Final Thoughts

Practicing these 10 simple yoga poses after work can make a real difference in how you feel at the end of the day. With only 15–20 minutes, you can release muscle tightness, clear your mind, and prepare for a restful evening.

Yoga is not about perfection but about consistency. Even on stressful days, a few gentle poses can shift your mood and energy.