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Instructions: Sit next to a wall and gently swing your legs up onto the wall as you lay back on the floor. Your buttocks can be right up against the wall or a few inches away. Rest your arms at your sides, palms up, and relax your spine. How it helps: This inversion is calming for the nervous system and can help to relieve tension and stress.

Instructions: Stand tall, exhale, and fold forward, reaching your hands to the floor or your legs. Bend your knees if necessary to alleviate any back strain. How it helps: It can alleviate tension in the neck and back and calm the mind, helping to relieve stress and mild depression.

Instructions: Lie on your back with knees bent and feet on the floor, hip-width apart. Press your feet and arms into the floor as you lift your hips up towards the ceiling. Keep the neck relaxed. How it helps: The bridge pose can reduce anxiety, fatigue, and insomnia, as well as relieve stress.

Instructions: Kneel on the floor, touch your big toes together, and sit on your heels. Then separate your knees about as wide as your hips and lay your torso down between your thighs. Extend your arms forward and relax your forehead on the mat. How it helps: This pose helps to release tension in the back, neck, and shoulders and eases a restless mind.

Instructions: Sit with the soles of your feet together and knees dropped to the sides. Hold your feet with your hands, with a straight spine, gently flutter the knees up and down, like the wings of a butterfly. How it helps: The butterfly pose helps to relieve mild depression, anxiety, and fatigue, promoting relaxation and stress relief.

Instructions: Lie flat on your back with your legs spread as wide as the mat and arms relaxed at your sides, palms facing upward. Close your eyes, breath deeply, and let go of any tension in your body. How it helps: It promotes deep relaxation and calmness throughout the body, allowing stress to melt away.

Instructions: Begin in a tabletop position, with your knees under your hips and wrists under your shoulders. Inhale, arch your back and look up for the cow pose; exhale, round your spine and tuck your chin into your chest for the cat pose. How it helps: This sequence warms the spine and brings flexibility while calming the mind and relieving stress.

Instructions: Sit in a cross-legged position, with hands resting on knees and spine straight. Take deep, slow breaths through the nose, expanding the abdomen with each inhale and contracting it with each exhale. How it helps: Deep breathing can slow the heart rate and promote a state of calm, reducing stress and anxiety.

Instructions: Stand wide with feet apart. Turn your right foot out, extend your arms to the sides, and hinge over the right leg to bring your right hand down. Look up to the left hand. Reverse the feet and repeat on the other side. How it helps: This pose is known to release tension and increase mental focus, helping to alleviate stress.