A yoga teacher says you should do these four poses to release tension and ease holiday stress

woman with legs up the wall and head on a red cushion, lying on a green mat in an indoor setting, camera facing the back of her head. there's a plant on one side.

(Image credit: Getty Images)

published 25 November 2025

The holiday season is officially here and while this time of year can be fantastic for food, family and festivities, for some it can also be a little overwhelming. If you’re juggling hosting and cooking too, that alone can leave you feeling exhausted before your guests have even arrived.

Thankfully, there is a simple remedy. Practicing yoga can be a great way to counter the high-stress festive period, helping you to regulate your emotions and find moments of calm even when things get really busy.

YogaRenew instructor Kate Wall shared her four favorite yoga poses to help ease holiday stress.

If the suggested hold times for each pose feel longer than you have available, feel free to shorten them to suit your schedule. Just remember, restorative poses aren’t meant to be rushed. They’re most effective when you can sink into them and fully experience the stretch and your breath.

1. Supported reclined bound angle pose

woman in reclined bound angle pose on a bolster and wooden floor with white walls behind her

Time: 8-10min

Why it works:

“Supported reclined bound angle pose is a nurturing heart and hip opener that helps release the weight of daily pressures and mental tension,” says Wall.

“By gently expanding the chest and softening the belly, it encourages slow, full breaths that calm the mind and ease anxiety.”

She adds that this pose supports digestion, relieves hip tension and invites deep rest—helping you reset and restore when life feels heavy.

How to do it:

Sit with a bolster or a couple of firm pillows lengthwise behind you.
Bring the soles of your feet together, letting your knees fall open.
Support your thighs by resting your knees on a block or folded blanket so there’s less strain on your hips.
Slowly lower your back onto the cushioning behind you, so your spine and head are fully supported.
Let your arms rest by your sides, palms facing up.
Close your eyes, soften your jaw and breathe naturally.
Hold for eight to 10 minutes.

2. Supported child’s pose

woman in child's pose folded over on a large cushion, on a wooden floor with white walls behind her

Time: 2-7min

Why it works:

“This restorative pose gently folds the body inward, calming the mind, slowing the breath, and releasing tension through the back, shoulders, and hips,” says Wall.

This pose can soothe the nervous system, encourage emotional grounding, and provide a sense of rest and safety, she says. “It’s perfect for when you need to pause, exhale and come back to yourself amid the seasonal bustle.”

How to do it:

Kneel on the floor with your big toes touching and your knees wide apart.
Place a bolster or stacked blankets on the floor in front of you.
Fold forward over your cushioning, resting your head on the support.
Let your arms relax alongside your body or extend them forward.
You can also place blankets under your ankles or behind your knees for added comfort.
Breathe deeply for two to seven minutes.

3. Legs up the wall

woman in legs up the wall pose on a wooden floor with white walls behind her and a cushion under her hips.

Time: 5-10min

Why it works:

Wall explains that this pose is a gentle inversion, meaning that it releases tension from the legs and feet while soothing the nervous system.

“It helps ease fatigue and mental heaviness, promotes healthy circulation and allows the heart to rest,” she adds. “By quieting the mind and inviting stillness, this rejuvenating pose restores balance, clarity and a sense of ease.”

How to do it:

Lie on your back facing a wall, with a bolster, blanket or a pillow under the curve of your lower back.
Gently shift your hips and buttocks closer to the wall, as you climb your legs up the wall.
Have your arms out wide to your sides.
Breathe deeply and hold for five to 10 minutes.

4. Reclined twist

woman lying on her back with knees bent to one side in a spinal twist with a large cushion in between her knees, on a wooden floor with white walls behind her

Time: 3-5min each side

Why it works:

“The gentle spinal rotation soothes the nervous system, aids digestion and wrings out physical and mental tension,” says Wall. “It’s an ideal pose to restore balance and cultivate a sense of calm and clarity amid the seasonal rush.”

How to do it:

Lie on your back and hug your knees into your chest.
Place a bolster, folded blanket or pillow under your shoulders and between your knees for extra support.
Extend your arms out to the sides in a T-shape.
Drop your knees to one side, keeping both shoulders grounded and turn your head in the opposite direction.
Breathe mindfully and hold for three to five minutes, then return to center and repeat on the other side.

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Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.

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