All you need is just 15 minutes of these stress-reducing Yoga poses — and they will help you achieve a more peaceful, relaxed state of mind and build resilience for the long term.

Yoga has long been praised for its stress-busting benefits. And these claim of course is backed by research.

Findings show that yoga can help boost mental health, increase feelings of relaxation, and reduce irritability among those who practice it. The mind-body practice helps in regulating the stress response, which triggers physiological changes in the body, like lowering blood pressure, lowering heart rate, and increasing airflow to the lungs — all of which help us calm down, according to Harvard Medical School.

Practicing yoga can help you in building resilience to better handle the challenges that steer up when you’re not practicing — and it can be used in the moment to help reduce stress, says Amber Wallin, founder of Hot Mess Yoga in Chicago and a yoga instructor certified by the Yoga Alliance, the world’s largest nonprofit yoga association that certifies teachers and schools. “Yoga can help with stress prevention and flare-ups,” she says.

But which postures are best for getting into a state of relaxation?

Grounding poses, particularly, help stop the hamster wheel of mind chatter (read: worry and anxiety), says Wallin. Grounding poses are ones during which you’re supposed to let the mind rest. Whereas other more physically challenging poses, like inversions or balancing poses, may require a lot of focus and physical strength to stay in, poses that can be held for a longer time without making you sweat can be done to help you settle down, Wallin explains.

For stress-reducing yoga poses, Wallin suggests keeping your phone out of reach. (Leave it in another room so there’s no temptation to pick it up, and turn off notifications.) She also recommends making yoga comfortable for you. If that means doing it in sweatpants or underwear, then that’s what works for you. A warm room or with the air-conditioning on frenzy? That’s okay, too. Don’t set limitations for yourself. It’s okay if you can’t touch your toes. It’s okay if you need to modify. Your yoga practice is for you and about releasing anxiety. It doesn’t have to look any certain way. 

Wallin recommends practicing these stress-reducing yoga poses for 15 minutes a day, but she adds that any amount of time you can carve out will help. Pick just one pose and try it when you’re feeling overwhelmed in the moment or at the end of a stressful day to unwind. Focus on your breathing throughout each pose. Taking long, deep breaths slows your heart rate and will help trigger those stress-relieving benefits. What’s more, when you bring your attention to your breath, it’s harder to fixate on what’s stressing you out.

Here are five stress-reducing yoga poses to try to ease stress today. Repeat as required and as feels good:

1. Legs up the Wall

This is an awesome grounding and calming pose because all it asks you to do is lie with legs elevated up a wall and rest, says Wallin. To do it, sit with your right side against a wall. Lie down, then pivot your body toward the wall and swing your legs up the wall so they’re resting against it. Lie on a mat if that’s more comfortable and feel free to put a pillow or blanket under your head for comfort. Also consider placing a folded blanket under your lower back to support your spine or one under your neck if it makes the position more comfortable.

If you’re new to yoga, “you may feel your legs shaking in the pose,” says Wallin. “But this pose over time will help create space to sit with your thoughts.” Try putting yourself in this pose for a meditation practice if you have one, she adds. Hold for a few breaths or as long as it feels good.

2. Sun Salutation A

Stand with your feet a bit apart. Keep arms at your sides, with face palms facing forward. Raise arms up above your head toward the sky and then slowly reach your arms back, arching your back and opening up your chest. Each day you do this, you may find that your chest is able to open more and more, says Wallin. Fold forward to reach toward your toes. Hold for a few breaths at the top of the pose and then in the forward bend. Repeat if desired.

3. Seated Forward Bend

Sit on the floor with your legs stretched out straight in front of you. Keeping your torso long (don’t curve your back), fold forward and reach for your toes. Reach as far as you can without shaking or being uncomfortable. If your hands can make it to your knees or shins, rest your hands on your legs and stay there for a minute. With time and practice, you’ll eventually be able to reach farther, Wallin says.

4. Reclining Bound Angle Pose

This is a quieting pose, making it a great place to start. Lie on your back, bend your knees, and place feet flat on the ground. Then drop your knees out wide with the soles of your feet touching so your legs form a diamond. Place one hand on your heart and the other on your belly. “Feel your heartbeat slow down,” says Wallin. “This takes me out of my mind and what’s giving me anxiety.” Stay in the pose for at least one minute. Repeat as necessary.

5. Half Pigeon Lying Down

This pose helps you release tightness in your hamstrings. Lie on your back and bring knees up toward your chest. Fold your right leg, so that your heel rests on the left knee and your right knee sticks out to the side. Reach behind your left leg and pull toward you. You should feel a stretch in your hamstring — that’s when you know you’re in the pose. Hold for about a minute or a few breaths. Repeat on the other side.

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