🧘♀️ 10 Beginner Yoga Poses for Stress and Anxiety Relief at Home (2025 Desi Wellness Guide)
💬 Ankit: “Neha… today again the stress of work has come over my head yaar…”
Neha: “So do yoga baba! I am also doing the same – it reduces the tension a little, I also remember you a little 😊”
🌊 Does Yoga Really Reduce Stress?
Yes brother, it is scientifically proven – yoga not only relaxes the body, but also reboots the mind.
Top USA wellness centers like Harvard, Mayo Clinic, and UCLA also recommend yoga for anxiety relief.
👉 If we say in Desi style – When the mind is hot, then it is yoga and a glass of cold tea! 🍻
📍 Where can you do it?
A corner of your house
On the terrace on a moonlit night
This is for Neha…
Yoga with Ankit on video call 😉
🧡 10 Simple Yoga Poses – Absolute Beginner Level
1. Balasana (Child’s Pose)
🧠 How to do: Knee down, forehead on ground, arms stretch forward.
🌟 What will you get: Deep relaxation, mind calm, perfect start to your yoga routine.
2. Sukhasana (Easy Pose)
🤿 How to do: Sit cross-legged, spine straight, eyes closed.
🌟 What will you get: Emotional balance, mental clarity, inner peace.
3. Viparita Karani (Legs-Up-the-Wall)
🕸️ How to do: Lie down on your back, put your feet on the wall.
🌟 What will you get: Blood circulation improves, anxiety control, sleep better.
4. Marjaryasana-Bitilasana (Cat-Cow Stretch)
😺 How to do: Come on hands and knees, arch & round the spine alternately.
🌟 What will you get: Spinal flexibility + mind-body connection.
5. Adho Mukha Svanasana (Downward Dog)
🚶️♂️ How to do: Palms & feet on ground, hips up.
🌟 What will you get: Full-body stretch, stress detox.
6. Bhujangasana (Cobra Pose)
🦖 How to do: Lie on your back, lift your chest with hands under your shoulders.
🌟 What will you get: Opens heart chakra, reduces stress.
7. Setu Bandhasana (Bridge Pose)
🧼 How to do: Lie on your back, bend your knees, lift your hips.
🌟 What will you get: Calms brain, strengthens spine.
8. Tadasana (Mountain Pose)
🌄 How to do: Stand straight, stretch your arms upward.
🌟 What will you get: Posture improve, breath control.
9. Uttanasana (Standing Forward Bend)
🧘️♂️ How to do: From standing, bend forward from hips.
🌟 What will you get: Stress melt, calm nerves.
10. Shavasana (Corpse Pose)
🛏️ How to do: Lie down on your back, close your eyes.
🌟 What will you get: Total stress erase mode on!
🧡 Yoga Routine – 15 Min Desi-USA Fusion Plan
| Time | Pose | Duration |
|---|
| 0–2 min | Sukhasana | Center your mind |
| 2–4 min | Cat-Cow Stretch | Breathe deeply |
| 4–6 min | Downward Dog | Full stretch |
| 6–8 min | Cobra + Bridge | Chest open, heart light |
| 8–10 min | Legs up the wall | Drain anxiety |
| 10–12 min | Forward Bend | Release tension |
| 12–15 min | Shavasana | Total relax mode |
🥺 Neha and Ankit’s Conversation – Real Desi Touch
Ankit: “In this Cobra Pose, I am feeling like a snake god 🦖”
Neha: “And I became so peaceful in Shavasana that I feel I can live without you… just kidding! 🤭”
Ankit: “I enjoy yoga with you even more – your energy dissolves my stress.”
🌟 Final Words – Desi at heart
Yoga is not just poses – it is a feeling. When you take some time every day to connect with your mind and body, then real wellness begins.
Whether you are in an apartment in New York or on the beach in California –
a little yoga is necessary for everyone.
And yes… if you have a companion like Neha, then yoga becomes even more peaceful! ❤️
👉 Start today – yoga for peace, love, and positivity.
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