Emotional exhaustion can feel like you’re drained from the inside out.
Whether it’s a result of constant stress, caregiving, or a challenging life event, this kind of fatigue runs deeper than just needing a nap.
Fortunately, yoga offers powerful techniques to support your emotional well-being and help release that pent-up tension in a gentle, restorative way.
In this guide, I’ll walk you through some of the most relaxing yoga poses that aim to soothe emotional fatigue and help you feel lighter.
Each pose provides a gentle way to help calm your mind, release stress, and support inner healing.
1) Child’s Pose (Balasana)
Let’s start with one of the most grounding poses: Child’s Pose.
This pose feels like a warm hug for the body and mind. It allows you to release tension, especially in the lower back and shoulders, where stress tends to build up.
- To enter Child’s Pose, kneel down and sit back on your heels.
- Slowly fold your body forward, stretching your arms out in front of you, and rest your forehead on the mat.
- Feel the gentle stretch in your back as your body melts into the pose.
- Breathe deeply and let your mind settle.
Child’s Pose is especially comforting because it brings you close to the earth, grounding your energy and encouraging you to let go of any worries you might be holding.
This is an excellent place to start if you’re looking to unwind and feel more centered.
2) Legs Up the Wall (Viparita Karani)
Feeling like your mind has been on overdrive?
Legs Up the Wall is a pose that can help calm racing thoughts.
By just reversing the blood flow, this pose encourages relaxation and can soothe an overworked nervous system.
- To try this, find an empty wall and sit with one side of your body against it.
- Lie down on your back as you extend your legs up the wall, creating a gentle 90-degree angle.
- Allow your arms to relax at your sides with your palms facing up.
As you settle in, notice how this pose allows your heart rate to slow, helping ease any residual tension.
Trust me, practicing Legs Up the Wall can leave you feeling rested and rejuvenated, even after a short hold.
Insight:
Studies show that regular yoga practice can lead to improved autonomic function, balancing the body’s stress responses and promoting a calmer state of mind.
A 2022 study found that those practicing yoga experienced lower resting heart rates and reduced sympathetic activity, which directly supports the body’s ability to relax during moments of stress (Shobana, et al. 2022).
3) Heart-Opening Pose (Anahatasana)
This one is my personal favorite.
If emotional exhaustion has left you feeling closed off, Heart-Opening Pose, or Anahatasana, is an amazing way to release stored emotions.
This gentle backbend opens the chest and invites you to release emotional heaviness.
To get into this pose, begin on your hands and knees. Slowly slide your hands forward, bringing your chest toward the floor while keeping your hips elevated.
Let your forehead rest on the mat and breathe deeply into the stretch across your chest and shoulders.
This posture gently encourages a sense of openness. It’s especially powerful if you’ve been holding onto grief or stress, as it allows the heart space to soften and release.
Fun fact: Some people call this pose a ‘puppy pose’.
4) Reclining Bound Angle Pose (Supta Baddha Konasana)
Sometimes, emotional exhaustion feels like tension trapped in the hips. Reclining Bound Angle Pose offers a relaxing way to release that tension and ground yourself.
To begin, lie flat on your back. Bend your knees, bringing the soles of your feet together, and let your knees fall open to the sides. Rest your hands on your belly or by your sides, and allow gravity to naturally open your hips.
This pose is like a quiet invitation to unwind.
By opening up the hips, you allow stress held in the lower body to release gently.
What’s more, this pose also encourages deep relaxation, perfect for times when you feel mentally and emotionally drained.
5) Cat-Cow Pose (Marjaryasana-Bitilasana)
When emotional stress builds up, it often shows up in our bodies as tightness and tension.
Cat-Cow is a dynamic movement that helps relieve built-up stress, especially in the spine and shoulders.
- Start on your hands and knees.
- Inhale, arch your back, and look up, opening your chest (Cow Pose).
- Then exhale, round your back, and bring your chin toward your chest (Cat Pose).
- Repeat this movement, flowing with your breath.
Want to know how exactly this simple pose works?
Well, Cat-Cow is like a mini massage for your spine, easing physical and emotional tension.
My personal technique is to visualize any stress melting away with each exhale as I move.
6) Forward Fold (Uttanasana)
Forward Fold is a classic pose for letting go — both mentally and physically.
This pose helps release stress, calm the mind, and support a sense of grounding.
Here’s how to do it:
- Stand with your feet hip-width apart.
- Slowly fold forward from your hips, letting your arms hang down or grasping opposite elbows.
- As you let your head and neck relax, notice any tension melting away from your spine.
This pose allows the mind to quiet down.
By surrendering in a forward fold, you may find yourself feeling more relaxed and grounded. For those carrying a mental load, this pose can be especially freeing.
7) Seated Forward Bend (Paschimottanasana)
If you’re looking to feel more centered, Seated Forward Bend is an excellent choice.
This gentle, seated stretch encourages you to slow down and turn inward, making it perfect for moments of emotional overwhelm.
- Sit with your legs extended in front of you.
- Inhale, lengthen your spine, and as you exhale, reach forward, gently folding over your legs.
- Most importantly, don’t worry about touching your toes — just go as far as feels comfortable.
If you perform it correctly, chances are that Seated Forward Bend will encourage a release of control and a chance to simply be present.
It’s a great way to ground yourself when life feels overwhelming, as it allows you to connect with your breath and body.
8) Corpse Pose (Savasana)
Have you ever felt so exhausted that you just needed to lie down and let go of everything?
That’s exactly what Corpse Pose invites you to do. Often overlooked as a “resting pose,” Savasana is actually one of the most powerful ways to reset your mind and body.
Lie on your back, allowing your arms and legs to fall naturally to the sides.
Close your eyes, take a deep breath, and let your entire body sink into the mat. Imagine each part of you growing heavier, completely relaxed, as if you’re releasing all the burdens you’ve been carrying.
Here, you can truly surrender.
Savasana is where we find profound stillness, a state where emotional exhaustion can melt away and our nervous system can recalibrate.
As you rest in this pose, feel the gentle peace that comes from letting go completely. This moment of pure surrender is a gift to yourself and a vital way to recharge.
9) Gentle Twist (Supta Matsyendrasana)
Emotional fatigue can build up around the spine and abdomen, and a Gentle Twist offers a way to release that stress.
Twisting is often associated with letting go of what no longer serves us, making it perfect for emotional release.
- Lie on your back and bring one knee toward your chest.
- Gently guide it across your body and let it rest on the opposite side.
- Extend the opposite arm out and turn your head in the opposite direction. Hold, then switch sides.
Twisting in this way isn’t just about stretching; it’s about letting go of what you no longer need.
Imagine releasing built-up emotions, allowing them to drain away.
When you switch sides, feel the balance returning to your body, leaving you lighter and ready to move forward.
To me, this pose is more than just a twist — it’s a pathway to emotional freedom and renewal.
Final thoughts
If emotional exhaustion has left you feeling weighed down, these yoga poses offer a path back to balance and calm.
Practicing them regularly can provide both physical relief and emotional resilience.
Taking time for these restorative practices can make a profound difference in your emotional well-being.
As you start to incorporate these poses, remember to listen to your body, breathe deeply, and let each movement bring you a bit closer to inner peace.
Healing doesn’t have to be complicated or forced. In fact, it often starts with a single breath and a willingness to soften.
So, take your time.
Allow yourself this time, this space, and feel the gentle joy of coming home to yourself.
