In today’s world, stress, anxiety, and drudgery have become common in everyone’s life. While modern medical science provides some solutions to this major challenge, it may not be a foolproof solution every time. However, from the point of holistic health, various yogasana may provide some effective and natural ways to deal with the issue. In fact, scientific studies have proven that yoga can reduce stress hormones and improve the overall mental health of individuals. With this in mind, this article presents some particular yoga poses for mental health which can help us to live a better life.

Yoga Poses for Mental Health: 1. Balasana (Child's pose)
This is one of the most rejuvenating yoga poses for mental health. This yogasana stresses the hips, back, thighs, and ankles. Moreover, it is a resting position during yoga practice.
Steps to follow:
- Begin by sitting on your heels with your knees either together or slightly apart.
- Then, exhale and slowly lower your upper body forward. Extend your arms in front of you or keep them alongside your body.
- Next, rest your forehead on the mat. Relax your neck, shoulders, and jaw.
- Breathe deeply, slowly, and evenly.
- Hold the pause for 30 seconds to a few minutes, allowing your body to relax completely.
- Lastly, inhale and gently lift back up to a seated position.
Mental Health Benefits:
- Notably, Balasana helps in relieving stress and anxiety and relaxes the body and mind. Therefore, it is very effective for gaining better mental health.
Other Benefits:
- Gently, stretches the spine, hips, and thighs.
- Helps in digestion by gently massaging abdominal organs.
- In addition, it promotes relaxation and better sleep.
- Reduces lower back pain.
2. Marjariasana-Bitilasana (Cat-Cow Pose)
It is a combination of Marjariasana, (Cat-Pause) and Bitilasana (Cow-Pose). It is a good practice for spinal flexibility and mobility. Among all other yoga poses for mental health, it also proves to be very beneficial for the practitioners.
Steps to follow:
- First, place your hands directly under your shoulders.
- Next, keep your knees under your hips.
- As you inhale, drop your belly as you lift your head and chest.
- Then, look forward or slightly up.
- As you exhale, round your spine towards the ceiling and tuck your chin towards your chest.
- Finally, repeat this motion slowly and mindfully for at least 5-10 breaths or as long as it feels good.
Mental Health Benefits:
- Importantly, this yogasana brings mental clarity and strengthens the mind-body connection.
Other Benefits:
- Additionally, it strengthens and stretches the back, shoulders, and neck.
- Moreover, it enhance blood circulation.
- Lastly, it is helpful for better digestion.

3. Sukhasana (Easy Pose)
This is a very easy and simple Yogasana. It is a common yogic posture for yoga and meditation. Despite its simplicity, it offers great mental health benefits.
Steps to follow:
- Firstly, sit on the floor with legs crossed, each foot under the opposite thigh.
- Place a yoga mat or cushion for comfort.
- Keep the spine straight and shoulders relaxed.
- Next, place your hands on your knees.
- Now, close your eyes, take deep breaths, and focus on your breathing.
(Avoid this yogasana or practice with caution if you have severe knee, hip, or back pain or injury.)
Mental Health Benefits:
- Among all other yoga poses for mental health, this particular yogasana seems to be very easy and simple. However, this yogasana can improve your mind and promote mental calmness. As a result, it can reduce stress and anxiety, if suffering from.
Other Benefits:
- Most importantly, it enhance flexibility in hips and knees.
- Also, it can improve posture and spinal alignment.

4. BhujangaSana (Cobra Pose)
In Sanskrit, Bhujanga means Serpent. As this pose resembles the look of a slowly rising serpent, it is called Bhujanga Sana. Among various effective yoga poses for mental health, this Cobra pose stands out for its calming effecton the mind.
Steps to follow:
- First, lie flat on your abdomen on a floor or a yoga mat. Let the forehead and tops of your feet rest on the ground. Keep the legs nearly close to each other.
- Next, place your palms flat on the ground by the side of your shoulders, elbow close to your body.
- As you inhale, slowly push up, straighten the elbow.
- Then, lift your upper body (head, chest and upper abdomen) off the ground, keep your belly button and pelvis pressed to the floor.
- Relax your shoulders. Keep your neck straight and look up.
- Stay in this position for 15-30 seconds, deep breathing.
- Lower your chest and head gently back to the ground/mat.
- Finally, rest briefly and repeat for 2-3 times.
(Don’t do it too fast and stress your back.)
Mental Health Benefits:
- This yogasana reduces stress and anxiety. Additionally, it helps to have sound sleep, and can eliminate symptoms of mild depression.
Other Benefits:
- Most importantly, it improves Spinal Posture, flexibility and Alignment.
- Also improves Blood Circulation.
- Moreover, it reduces Back Pain.
- Improves Digestive Health.

5. Setu Bandhasana
It is a reclined back bend and chest opening yogasana. Usually, it is performed after warming up the spine in a standing series.
Steps to follow:
- Begin by lying flat on your back on your yoga mat. Bend your knees.
- Point your knees towards the sky.
- Keep the soles of your feet to the ground.
- Extend your arms to both the sides of your body. Keep your palms face down.
- Pressing down through your feet and hands, lift your hips off the ground while engaging your core and glutes.
- Roll your shoulders back. If you want, you can clasp your hands behind your back.
- Inhalation and exhalation are important during the practice of this asana. Inhale into your belly and allow it to expand. Exhale slowly and intentionally.
- Stay in this pose for 20-30 seconds.
- Slowly, lower your hips back to your mat.
- Finally, repeat the practice for 2-3 times.
Mental Health Benefits:
This pose not only build up the body, but also calms the mind. Specifically, there is a speedy flow of blood towards the brain, thus it plays a significant role in bringing mental clarity.
Other Benefits:
- The yoga asana has a good effect on glutes, hamstring and lower back muscles.
- Likewise, it improves endurance and stability.
- Enhances spinal flexibility.
- Stimulates blood circulation to the heart and brain.
Conclusion:
If you are dealing with stress or anxiety, or you are simply thinking to improve your mental state and to enjoy a fresh mental makeup all the time, then these yoga poses for mental health may play a vital role in fulfilling this desire of yours.