After long hours of studying, students often feel mentally tired, physically stiff, and emotionally drained. Whether you’re preparing for exams, attending online classes, or working on assignments, your mind and body both need a break. Yoga is one of the best natural ways to relax, recharge, and refresh yourself after study sessions. The good news ? No special mat or long routine needed, just 10 to 15 minutes and a peaceful spot to practice.
Here are 5 beginner-friendly yoga poses that can help reduce stress, improve focus, and give your body the stretch it deserves :
- Child’s Pose (Balasana)
This is a resting pose that gently stretches the lower back, hips, and thighs. It also calms the brain and helps relieve stress and fatigue.
How to do it :
Kneel on the floor, sit back on your heels, and stretch your arms forward on the mat. Rest your forehead on the floor and take deep breaths.
Why it works :
It activates the relaxation response, slows the heart rate, and gives your brain a moment of stillness.
- Cat-Cow Stretch (Marjaryasana-Bitilasana)
This pose gently moves your body between two stretches, helping to loosen your spine and release tightness in your back and neck.
How to do it :
Start on your hands and knees. Breathe in as you gently arch your back, lifting your chest and tailbone upward. Exhale as you round your spine, bringing your chin to your chest.
Why it works :
This movement improves circulation, eases stiffness from long sitting, and connects breath with movement.
- Legs Up the Wall (Viparita Karani)
This is a deeply relaxing pose that reverses blood flow and promotes calmness.
How to do it :
Lie on your back and raise your legs vertically to rest against a wall. Keep your arms by your side, palms facing up.
Why it works :
This pose reduces fatigue, calms the nervous system, and can even help you sleep better.
- Deep Breathing (Pranayama)
Even if you don’t do any other poses, simply breathing deeply for 5 minutes can ease mental stress.
How to do it :
Sit comfortably, close your eyes, and inhale slowly through your nose for 4 counts, hold for 4, and exhale for 4.
Why it works :
It helps turn on your body’s natural ‘relax mode,’ which makes you feel calm and rested.
- Savasana (Corpse Pose)
End your practice with this final resting pose. It helps the body absorb the benefits of yoga and completely relaxes your mind.
How to do it :
Lie flat on your back with arms and legs slightly apart, eyes closed, and breathe naturally.
Why it works :
It’s like a mini-meditation great for reducing anxiety and grounding yourself after a hectic day.
Final Thoughts
These simple yoga poses are easy to follow, even for beginners. They don’t require any equipment, and you can do them right in your room. Practicing them regularly , especially after study time , can help you feel calmer, more focused, and ready to face challenges with a fresh mind.
