Yoga is a form of meditation from Ancient Indian philosophy that combines physical postures, breathing, and relaxation techniques. Combining physical and breathing exercises aids in spirituality as the mind and body become one. Much like meditation, yoga is great for mental health and stress relief.

Today, yoga is recognized as promoting physical and mental well-being (1). Despite yoga’s popularity, many don’t realize there are dozens of yoga branches, but the six major branches most commonly practiced today include ():

• Bhakti yoga focuses on recognizing the Divine in everything and uniting with the universal consciousness through practices such as chanting, singing, dancing, and selfless devotion (3).
• Hatha yoga focuses on physical body mastery, including bodily functions, while emphasizing chakra activation, promoting spiritual and physical wellness, and disease elimination (4).
• Jnana yoga focuses on cultivated and developed states of mind that lead to perfect mental awareness and equanimity where neither pleasure nor stress is experienced, only awareness (5).
• Karma yoga focuses on looking within to find the source of suffering and using one’s actions to find true happiness, remembering that all actions, both good and bad, have reactions or consequences (6).
• Raja, sometimes called Ashtanga yoga, is an eight-limb practice focusing on achieving spiritual supremacy to purify the mind and soul while promoting health and improving flexibility (7).
• Tantra yoga focuses on understanding the dynamic and static principles of the universe through the human microcosm while seeking balanced human instincts to achieve enlightenment (8).

Many studies have demonstrated practicing yoga is an effective method for managing and reducing stress, anxiety, and depression while improving quality of life (). Yoga is recognized for addressing symptoms of post-traumatic stress disorder (PTSD), too (10). These are just a few reasons I practice yoga.

With that said, I have compiled a list of my top ten yoga poses for mental health. The poses are in a specific order for an easier, more flowing yoga session. You can practice these poses during times of stress or every day for mental health support. If you’d prefer to follow yoga courses, I highly recommend the Daily Yoga app, which has a free and paid version and includes face yoga and meditation practices.

Remember to always listen to your body and respect its limitations. Even if you don’t successfully execute every pose, celebrate your attempts and try again the next day. Practice makes perfect. Before we start, I suggest having a nice, quiet place to do yoga, either directly on the floor, on a towel, or a yoga mat. I use a traditional yoga mat, but I hope to eventually invest in a GOTS-certified organic mat from Avocado Green Mattress.

Easy Pose (Sukhasana)

Sukhasana, also known as Lotus or Easy Pose, strengthens the spinal muscles while stretching the knees and ankles. Practicing Lotus Pose will open the chest, improve posture, and gently open the hips in external rotation while reducing anxiety and stress, releasing tension, and calming the mind.

To execute Sukhasana, follow these steps:

1. Start by sitting on the mat. Cross the right shin in front of the left and keep the knees as flat as possible while remaining comfortable. There should be no discomfort while in this pose, but if there is any, loosen the knees just enough to relieve it.
2. Rest the hands on the knees. Bring the pointer and thumb fingers together to create a circle while the remaining fingers are open like an “okay” sign. In meditation and yoga practices, this is known as the Om or Aum (pronounced ohm) mantra and is often repeated aloud to induce a focused mind and promote relaxation.
3. Press the hip bones down into the mat while reaching the crown of your head towards the ceiling with a straight and lengthened back. Drop the shoulders down and back away from the ears while pressing your chest towards the front of the room (known as an open chest).
4. Relax the face, jaw, and belly. Drop the tongue from the roof of the mouth to influence the body to fully relax while releasing tension.
5. Breathe deeply through the nose and down into the belly, exhaling strongly. Repeat the breathing technique and hold this pose until the tension disappears (typically between three and five minutes).

Avoid this pose if you have problems with inflammation or knee or hip injuries.

Head-to-Knee Forward Bend (Janu Sirsasana)

Janu Sirsasana, also known as Head-to-Knee Forward Bend, stretches the spine, shoulders, hamstrings, and groin. Practicing this pose strengthens the back muscles while stimulating the liver and kidneys. Head-to-Knee Forward Bend also improves digestion, calms the brain, helps relieve mild depression, and reduces anxiety, fatigue, headache, and menstrual discomfort.

To execute Janu Sirsasana, follow these steps:

1. Sit on the mat with your legs straight forward. Reach the crown of your head towards the ceiling with a straight and lengthened back, easing any tension in your back.
2. Bend the right knee, bringing the right foot to the left inner thigh, and lay the outer right leg on the floor on an inhalation. Keep the left leg straight on the mat.
3. Press the right hand against the inner right groin or the knee with the left hand on the mat beside the hip. On an exhale, turn the torso slightly left and push the inner right thigh to the mat to align the navel with the middle of the left thigh.
4. When ready, reach out with the right hand to take the inner left foot with the thumb on the sole (if you can’t reach the foot, try using a yoga strap or belt to help deepen the pose). Inhale and lift the front torso as you extend through the left heel.
5. Exhale and extend forward through the groin. While descending, bend the elbows to the sides and lift them away from the floor.
6. Lengthen into a comfortable stretch. Stay in this pose for about three minutes and repeat on the other side before continuing to the next pose.

Avoid this pose if you are pregnant or have a back, neck, shoulder, hip, or knee injury.

Mountain Pose (Tadasana)

Tadasana, also known as Samasthiti or Mountain Pose, uses every muscle in the body to help reduce back pain and strengthen the thighs, knees, ankles, abdomen, and buttocks. Practicing Mountain Pose relieves sciatica pain, eases the mind and body, and steadies and soothes breathing while improving posture, lessening stress, and improving concentration.

To execute Tadasana, follow these steps:

1. Stand up on the mat with feet together and arms hanging down at the sides of the body. Press the weight evenly across the balls and arches of the feet. Breathe steadily and rhythmically. Draw your awareness inward. Focus on the present moment, letting all worries and concerns fade away.
2. Press the big toes together (separate the heels if needed). Lift the toes, spreading them apart, then place them back down on the mat, one at a time.
3. Draw down through the heels and straighten the legs. Ground your feet firmly into the mat, pressing evenly across all four corners of both feet.
4. Lift the ankles and arches of the feet. Squeeze the outer shins toward each other drawing the top of the thighs up and back, engaging the quadriceps.
5. Rotate your thighs slightly inward, widening the sitting bones and tuck the tailbone slightly, ensuring not to round the lower back. Lift the back of your thighs, but release the butt while keeping the hips even with the body’s centerline.
6. Bring the pelvis to its neutral position. Do not let the front hip bones point down or up; instead, point them straight forward. Draw the belly in slightly. As you inhale, elongate through your torso. When exhaling, release the shoulder blades away from the head and keep an open chest.
7. Broaden across the collarbones, keeping the shoulders in line with the sides of the body. Press the shoulder blades toward the back ribs, but don’t squeeze them together. Keep the arms straight, fingers extended, and triceps firm. Allow the inner arms to rotate slightly outward. Another option is to bring the hands together at the heart’s center or reach up to the sky.
8. Elongate your neck (ears, shoulders, hips, and ankles should all be in one line). Focus on breathing techniques to keep breaths smooth and even. With each exhalation, feel the spine elongate. Softly gaze forward and hold the pose for a few minutes.

Avoid this pose if you have a migraine, headache, low blood pressure, insomnia, lightheaded, or dizziness.

Eagle Pose (Garudasana)

Garudasana, also known as Eagle Pose, stretches the thighs, hips, shoulder, and upper back while strengthening and stretching the ankles and calves. Practicing Eagle Pose can calm the body and improve focus and balance while relieving lower back pain, sciatica pain, and asthmatic symptoms; it even protects the knees from future injury. Garudasnana is a tricky balancing pose, so if you’re new to yoga, you may not successfully execute it, and that’s okay, with practice will come perfection.

To execute Garudasana, follow these steps:

1. Stand in Mountain Pose with feet hip-width apart and arms at the sides. Bend the knees, keeping the feet flat on the floor and pressing them firmly into the mat.
2. Balance on the right foot and cross the left thigh over the right. Fix your gaze at a point in front of you. Hook the top of the left foot behind the right calf and balance for one breath.
3. Extend the arms straight in front of your body. Drop the left arm under your right and bend your elbows before raising the forearms perpendicular to the floor. Wrap the arms and hands, and press the palms together (or as close as you can get them). Lift the elbows and reach the fingertips toward the ceiling. Keep your shoulder blades pressing down your back toward your waist.
4. Square the hips and chest to the front wall. Draw the belly in and up. Gaze at the tips of the thumbs and ensure smooth, even breaths. Hold for as long as you can, focusing on your breath and keeping your gaze fixed and soft.
5. Gently unwind your arms and legs and return to Mountain Pose before repeating on the opposite side, then continue to the next pose.

Avoid this pose if you have neck, lower back, knee, or ankle injuries.

Standing Forward Bend (Uttanasana)

Uttanasana, also known as Standing Forward Bend, stretches and lengthens the hamstrings and calves while steadying the mind and body. It is great for relaxing the spine and neck while opening the back of the legs. Practicing Standing Forward Bend helps relieve stress, relax the body, calm the brain, and is therapeutic for insomnia.

To execute Uttanasana, follow these steps:

1. Stand in Mountain Pose with the feet together before bending the knees slightly. Moving from the hips, fold the torso over the legs.
2. Place hands on the floor in front of the feet (if you can’t reach them, grab the ankles instead). Inhale, gaze forward and extend the chest as the spine lengthens.
3. On an exhale, gently press both legs down onto the mat. Keep the legs straight without hyperextending them.
4. Extend the torso down without rounding the back, and ensure the neck remains extended through the crown of the head with the shoulders back away from the ears.
5. Place hands on lower legs or ankles. Breathe and hold the position for as long as you can. Then, return to Mountain Pose.

Avoid this pose if you have injuries to the back (especially lower) or hamstrings.

Cat-Cow Pose (Marjaryasana Bitilasana)

Marjaryasana Bitilasana, also known as Cat-Cow Pose, combines two poses in one swift movement. Marjarasana (Cat) and Bitilasana (Cow) help develop postural awareness, improve balance, improve spine flexibility, and correct alignment while stretching the back, torso, and neck to prevent back pain. Cat-Cow Pose stimulates and strengthens the abdominal organs, like the kidneys and adrenal glands, opens the chest, encourages slow, deep breaths, relieves stress, and calms the mind.

To execute Marjaryasana Bitilasana, follow these steps:

1. Start on your hands and knees.
2. On an inhale, transition to Cow Pose by dropping the belly towards the mat and lifting the chin and chest while gazing towards the ceiling. Broaden the shoulder blades across your back and away from your ears.
3. As you exhale, transition to Cat Pose by drawing the belly to your spine and rounding the back towards the ceiling. Release the head towards the floor, but don’t force the chin to the chest.
4. On inhales, transition to Cow Pose; while exhaling, transition to Cat Pose.
5. Repeat these two poses several times, ensuring a nice flow between the two poses before moving on.

Avoid this pose if you have neck, lower back, wrists, or knee injuries.

Extended Puppy Pose (Uttana Shishosana)

Uttana Shishosana, also known as Extended Puppy Pose, stretches the spine, shoulders, upper back, and abdominal muscles. It relieves stress and anxiety and releases tension in the upper arms, shoulders, and neck while expanding the chest. Practicing Extended Puppy pose opens the hips and prepares the body for backends while calming the mind and body.

To execute Uttana Shishosana, follow these steps:

1. Start by kneeling on the floor with both hands and knees on the mat, then touch the big toes together and sit on the heels (this is known as Vajrasana or Thunderbolt Pose)
2. Walk the hands forward a few inches, and on an exhale, move the butt halfway down toward the heels while keeping the arms active and elbows off the mat.
3. Drop the forehead to the mat and let the neck relax (if the forehead doesn’t reach, try the chin instead). Drop the ears from the shoulders and release tension.
4. Keep a slight curve in the lower back, and feel the spine stretching as the hands press down into the mat.
5. Breathe into the back and feel the spine lengthen. Hold the pose until there’s no tension, then bring the butt to the heels in a kneeling position and release from the pose.

Avoid this pose during the late stages of pregnancy or if you have shoulder, back, hip, or knee injuries.

Child’s Pose (Balasana)

Balasnana, also known as Child’s Pose, gently stretches the hips, thighs, and ankles while relieving back and neck pain. It’s meant to encourage relaxation. Practicing Child’s Pose relieves stress and fatigue, relaxes front muscles, restores balance, and calms the brain.

To execute Balasnana, follow these steps:

1. Start in Thunderbolt Pose by kneeling on the floor with both hands and knees on the mat, then touch the big toes together and sit on the heels.
2. Spread the knees apart (about the width of the mat) while keeping the big toes together. Sit up straight, keep the back straight, and lengthen the spine through the crown of the head.
3. Exhale, lift the arms over the head and lay the torso between the thighs. Place the forehead on the mat (if it does not reach, grab a yoga block or a thick book). Feel the stomach expanding and contracting on the thighs.
4. Lay the hands on the floor alongside the torso, with palms up. Release the fronts of the shoulders towards the floor and become one with the mat.
5. Hold this pose as long as you’d like, ensuring relaxation. When ready to come up, raise the torso off the ground and, on an inhale, return to the hands and knees.

Avoid this pose if you have diarrhea or a knee injury.

Bridge Pose (Setu Bandha Sarvangasana)

Setu Bandha Sarvangasana, also known as Bridge Pose, stretches the spine, back of the neck, thighs, and hip flexors. It opens the chest, heart, and shoulders while stimulating abdominal organs and thyroid glands. Practicing Bridge Pose regulates metabolism, improves digestion, and relieves stress, anxiety, fatigue, and mild depression.

To execute Setu Bandha Sarvangasana, follow these steps:

1. On a mat, laying flat on the back. Bend the knees with the feet flat on the floor while pressing them firmly into the mat.
2. Exhale and lift the hips up and towards the ceiling while drawing the tailbone toward the pubic bone and holding the butt off the floor. Do not squeeze or flex the glutes.
3. Roll the shoulders back and underneath the body while extending the arms along the floor. Clasp the hands together beneath the pelvis. Straighten the arms as much as possible without over-exerting while pressing the forearms into the mat.
4. Keep the thighs parallel to the floor and press the weight evenly across all four corners of both feet.
5. Hold this pose for as long as you can. When ready to release, unclasp the hands and place the palms down alongside the body. Exhaling slowly and roll the spine back to the mat.

Avoid this pose if you have a neck or shoulder injury.

Corpse Pose (Savasana)

Savasana, or Corpse Pose, is our final pose to promote relaxation. Practicing Corpse Pose reduces stress and tension while rejuvenating the body, mind, and spirit. This pose is perfect for ending any yoga session and inducing full-body relaxation.

To execute Savasana, follow these steps:

1. On a mat, laying flat on the back, let the arms and legs drop open naturally. The arms should be about 45 degrees from the side of the body.
2. With closed eyes, take slow, deep breaths through the nose. Allow the whole body to become heavy and become one with the mat. As the body relaxes, feel the body rise and fall with each breath taken.
3. Scan the entire body from head to toe, looking for tension and tightness, and release it as you find it.
4. Let the body move deeper and deeper into a state of total relaxation as you release all control of the breath, mind, and body.
5. Hold this pose for as long as you’d like (anywhere from 3 to 15 minutes). When ready to release, slowly deepen the breath and wiggle the fingers and toes while reaching the arms over the head and stretching the entire body. Exhale, bend the knees into the chest, roll over to one side, and rise to a seated position.

Avoid this pose if you are in your third trimester of pregnancy or have a back injury.

Remember, if you didn’t successfully execute every pose, celebrate your attempts and try again tomorrow. You did amazing, and with consistent yoga sessions, you’ll quickly see that practice makes perfect. You got this!

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