5 best yoga asanas that help reset nervous system in just 15 minutes

5 yoga asanas to help reset nervous system (Picture: Pexels)

• Five yoga asanas can help reduce stress and boost flexibility.
• Balasana, Cat-Cow, and Shavasana promote calm and relaxation.
• Viparita Karani and Bridge pose boost circulation, reduce tension.

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If rushing kids to school, prepping for the office, and meeting deadlines leave you exhausted, these five yoga asanas will help. They not only improve flexibility, muscular elasticity, and joint mobility, but also support emotional well-being by encouraging a stronger mind–body connection and fostering a sense of calm and balance.

Balasana (Child’s Pose)

One of the most effective asanas to calm your nervous system is Balasana or Child’s Pose. This comforting yoga movement helps relax your lower back, hips, and legs and tells your brain “you are safe”.

Balasana (Child’s Pose) (Picture: Pexels)

How to do it?

• Kneel on the floor and sit back on your heels.
• Keep your knees hip-width apart or slightly wider than that.
• Lean your torso forward and walk your hands out in front of you.
• Stretch the back of your neck and place your forehead on the floor.
• Keep your arms stretched out in front or bring them back beside your body with your palms facing upward.
• Let your stomach relax and sink into your legs.

Marjaryasana-Bitilasana (Cat-Cow Stretch)

It is one of the basic poses which is considered a warm-up exercise, and even though it may seem simple it is effective in strengthening the spine, improving circulation between vertebrae, and relaxing the mind.

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Marjaryasana-Bitilasana (Cat-Cow Stretch) (Picture: Pexels)

How to do it?

• Start in a tabletop position with your hands and knees on the floor.
• Inhale deeply, drop the belly, and lift your head slightly.
• Exhale, round the spine, and draw the chin into the chest.
• Transition gently between the two movements.

Shavasana

Shavasana makes you feel deeply relaxed by influencing breath, hormones, and the nervous system. It is an excellent way to rejuvenate both the body and mind.

Shavasana (Picture: Pexels)

How to do it?

• Lie on your back with your legs slightly apart, your arms resting at your side with palms up.
• Close your eyes to relax.
• Focus on your breath.

Viparita Karani (Legs-Up-The-Wall)

Viparita Karani, known as Legs-Up-The-Wall, is designed to improve circulation, calm the nervous system, and reduce anxiety. Additionally, it also helps reduce swelling in the legs.

Viparita Karani (Legs-Up-The-Wall) (Picture: Pexels)

How to do it?

• Lie on your back and rest your legs vertically against the wall.
• Keep your hips near the skirting of the wall.

Setu Bandha Sarvangasana (Bridge pose)

This is a simple posture that promotes relaxation by opening the chest and stretching the spine, excellent for those with lower back pain.

Setu Bandha Sarvangasana (Bridge pose) (Picture: Pexels)

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How to do it?

• Lie on your back with knees bent, arms at your sides, palms down, and feet flat on the floor.
• Inhale, slowly lifting the hips, lower back, middle back, and then upper back.
• Bring your chest to the chin and support your weight with your shoulders, arms, and feet.
• Interlace your fingers and press them into the floor to lift higher.
• Breathe, hold, and release.

FAQs on yoga asanas to rest nervous system

1. How do yoga asanas help calm the nervous system?

Certain yoga poses activate the parasympathetic nervous system, which promotes relaxation, lowers heart rate, and reduces stress hormones. Slow movements combined with deep breathing enhance this effect.

2. Which yoga asanas are best for relaxing the nervous system?

Poses like Child’s Pose (Balasana), Legs Up the Wall (Viparita Karani), Corpse Pose (Savasana), and Cat-Cow (Marjaryasana-Bitilasana) are especially helpful in calming the mind and body.

3. How long should I hold calming yoga poses?

Holding restorative poses for 3–10 minutes with steady breathing can provide deeper relaxation benefits. Even 5–15 minutes of practice daily can make a difference.

4. Is deep breathing important during these asanas?

Yes, slow and mindful breathing signals the body to shift into a relaxed state, helping reduce anxiety and tension.

5. Can yoga help with anxiety and stress?

Regular practice of gentle, restorative yoga may lower cortisol levels, improve mood, and reduce symptoms of stress and mild anxiety.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.