Top 10 'Cortisol-Crushing' Yoga Poses to do after work for tackling stress-related weight gain. - Goh Ling Yong
Had a long day? I see you. You walked in the door, dropped your keys, and felt the weight of the entire day settle onto your shoulders. Your brain is buzzing with deadlines, your back aches from that office chair, and the siren song of the snack cupboard is getting louder by the minute. It’s a familiar cycle: stress piles up, exhaustion sets in, and we reach for high-sugar, high-fat comfort foods that offer a fleeting moment of relief.
What if I told you that this isn't a lack of willpower? It's biology. When we're chronically stressed, our bodies pump out a hormone called cortisol. In short bursts, cortisol is great—it helps us navigate real threats. But when the "threat" is an endless stream of emails, cortisol stays high, triggering sugar cravings, slowing your metabolism, and telling your body to store fat, particularly around the abdomen. This is the frustrating reality of stress-related weight gain. Here at the Goh Ling Yong blog, we know that tackling this issue isn't about punishing workouts; it's about healing your nervous system.
That’s where this gentle, powerful practice comes in. Forget a high-intensity session that might just stress your body more. Instead, we’re going to roll out the mat for just 15-20 minutes and move through ten specific, 'cortisol-crushing' yoga poses. This isn't about burning calories; it's about down-regulating your stress response, soothing your adrenal glands, and creating a state of calm that makes healthier choices feel natural, not forced. Let's begin.
1. Child’s Pose (Balasana)
There’s a reason this pose is the go-to for rest in almost every yoga class. Child's Pose is the physical embodiment of surrender. By folding your torso over your thighs and resting your forehead on the mat, you create a safe, contained space for yourself. This gentle compression of the abdomen can be soothing for digestion (often a casualty of stress), and the position itself sends a powerful signal to your nervous system: "You are safe. You can relax now."
This pose gently stretches the hips, thighs, and lower back—all areas that tend to hold tension after a long day of sitting. The act of resting your forehead on the ground stimulates the vagus nerve, a key player in our parasympathetic ("rest and digest") nervous system. Activating this system is the direct antidote to the "fight or flight" response, effectively turning down the volume on cortisol production. Think of it as a full-body exhale.
Pro-Tip: To deepen the relaxation, place a folded blanket or a block under your forehead. This extra support allows your neck and shoulder muscles to release completely. You can also slide a rolled-up blanket or a bolster between your heels and glutes if you feel any strain in your knees or ankles. Focus on breathing deeply into your back, feeling your ribs expand with each inhale.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
If your spine could heave a sigh of relief, it would sound like Cat-Cow. This dynamic duo is less a static pose and more a gentle, flowing movement that wakes up the spine and releases built-up tension from your neck to your tailbone. After hours spent hunched over a keyboard, this movement is pure medicine. It promotes flexibility in the spine and massages the organs in the belly, aiding in digestion.
The real magic of Cat-Cow, however, lies in its connection of breath to movement. As you inhale into the "Cow" position (dropping the belly, lifting the gaze), and exhale into the "Cat" position (rounding the spine, tucking the chin), you are creating a moving meditation. This rhythmic pattern is incredibly grounding and helps to pull your focus away from the racing thoughts of the day and into the present moment. This mindfulness is a potent tool for interrupting the stress cycle.
Pro-Tip: Close your eyes as you flow between the two poses. This helps you tune into the subtle sensations in your body. Don’t rush it; let your breath dictate the pace. Try to initiate the movement from your tailbone and let it ripple up your spine all the way to the crown of your head.
3. Legs-Up-The-Wall Pose (Viparita Karani)
This is, without a doubt, one of the most restorative poses in all of yoga. It's exactly what it sounds like, and it requires almost zero effort, making it perfect for when you're feeling utterly depleted. By inverting the legs, you reverse the effects of gravity, helping to drain stagnant fluid and improve circulation. This is especially beneficial if you sit or stand all day, as it can reduce swelling and fatigue in the legs and feet.
From a stress-relief perspective, Legs-Up-The-Wall is a superstar. This gentle inversion calms the nervous system by slowing the heart rate and eliciting a relaxation response. Lying on your back in a supported way allows your entire body to soften and release. It’s a passive pose that does all the work for you, giving your mind and body a much-needed opportunity to unplug and reset. I personally find that five minutes in this pose can feel as refreshing as a short nap.
Pro-Tip: For maximum comfort, scoot your hips as close to the wall as possible. Place a folded blanket or a thin bolster under your lower back/hips for support. This slight elevation can enhance the pose's benefits. Let your arms rest by your sides with palms facing up, and consider placing a weighted eye pillow over your eyes to block out light and encourage deeper relaxation.
4. Bridge Pose (Setu Bandhasana)
Bridge Pose is a gentle backbend that works wonders to counteract our modern-day posture. Sitting at a desk causes the chest to collapse inward and the shoulders to round forward. Bridge Pose does the opposite: it opens up the chest, shoulders, and heart center. This physical opening can also lead to an emotional one, helping to release feelings of anxiety and fatigue.
By pressing your feet firmly into the ground and lifting your hips, you are stimulating your thyroid gland and abdominal organs. More importantly, this pose gently stretches the hip flexors, which become notoriously tight from prolonged sitting and can contribute to lower back pain. While it strengthens the back of the body, it’s still considered a calming pose that can reduce stress and quiet a busy mind.
Pro-Tip: To avoid straining your neck, keep your gaze straight up at the ceiling, not toward your feet. Make sure your feet and knees are hip-width apart and parallel. For a more restorative version, slide a yoga block (at any height) under your sacrum (the flat, bony part at the base of your spine) and allow your weight to rest on it. This supported version lets you hold the pose for longer and reap even more cortisol-lowering benefits.
5. Seated Forward Bend (Paschimottanasana)
Forward folds are inherently calming and introspective. They encourage us to turn our attention inward, away from external stimuli and stressors. The Seated Forward Bend provides a deep stretch for the entire back side of the body, from the heels to the neck. This can release immense physical tension, particularly in the hamstrings and lower back, which often bear the brunt of our stress.
When you fold forward, you are gently compressing the abdominal organs, which can stimulate digestion and calm the nervous system. The act of bowing your head can feel like a gesture of letting go of the day's worries. This pose isn't about forcing your forehead to your knees; it's about lengthening the spine and releasing tension with each exhale. It teaches patience and acceptance of where your body is today.
Pro-Tip: This is crucial: bend your knees! Especially if you have tight hamstrings. Bending your knees allows your pelvis to tilt forward correctly, protecting your lower back from strain. Rest your torso on your thighs. Your goal is to maintain a long spine, not to have straight legs. You can also sit on the edge of a folded blanket to help tilt your pelvis forward.
6. Supine Spinal Twist (Supta Matsyendrasana)
Think of this pose as a gentle "wringing out" for your spine and internal organs. After a day of being held in a relatively static posture, a gentle twist can feel incredibly liberating. Twists are known to improve spinal mobility and can help relieve tension in the middle back, shoulders, and neck. They are also fantastic for stimulating the digestive system.
The true beauty of a supine (lying down) twist is how it promotes relaxation. As you lie on your back and let gravity guide your legs to one side, you can focus on softening and releasing. With each exhale, you might feel the muscles along your spine let go a little more. This rinsing action is detoxifying for both the body and the mind, helping to clear out the mental clutter of the workday.
Pro-Tip: The key to a beneficial twist is to keep both shoulder blades connected to the floor as much as possible. It doesn't matter how far your knees go toward the ground. If your opposite shoulder lifts, you've gone too far. Instead, place a block or a cushion under your knees for support. Extend your arms out to a "T" shape and turn your gaze in the opposite direction of your knees to complete the twist.
7. Happy Baby Pose (Ananda Balasana)
Don't let the playful name fool you; this pose is a deeply effective stress-reliever. We often store a great deal of emotional stress and tension in our hips, and Happy Baby is a wonderful way to access and release it. By drawing your knees toward your armpits and grabbing the outsides of your feet, you gently open the hips and inner groin while releasing the lower back and sacrum.
There's a nurturing and self-soothing quality to this pose. It takes you back to a carefree state, which can be a powerful antidote to adult responsibilities and pressures. The gentle pressure of the floor against your entire spine is grounding, and many people find that gently rocking from side to side creates a massage-like effect that is incredibly calming for the nervous system.
Pro-Tip: If you can't comfortably reach your feet, grab your ankles or shins instead. You can also loop a yoga strap or a towel around the arches of your feet. The goal is to keep your lower back and tailbone pressing down toward the mat, rather than letting it curl up. Keep your neck long and your shoulders relaxed.
8. Restorative Pigeon Pose (Eka Pada Rajakapotasana)
Standard Pigeon Pose can be quite intense, but the restorative version is a completely different experience. It's one of the most profound hip-openers, targeting the piriformis muscle deep in the glutes—a common culprit for sciatic pain and tightness linked to stress and sitting. By releasing this deep-seated tension, you can experience a significant physical and emotional release.
To make it restorative and cortisol-crushing, you fold your torso forward over your bent leg, resting your forehead and arms on the ground or, even better, on a stack of pillows or a bolster. This forward-fold variation turns the pose from an intense stretch into a deeply calming and passive release. It allows you to stay in the pose for several minutes, giving your connective tissues time to slowly open up and your nervous system time to settle completely.
Pro-Tip: Support is everything in this pose. Slide a block or folded blanket under the hip of your bent-leg side. This keeps your hips level and prevents you from rolling, allowing the muscles to relax fully. Build a tower of pillows or a bolster in front of you so you can completely surrender your upper body weight onto it. Breathe into the sensation in your outer hip.
9. Standing Forward Bend (Uttanasana) - Ragdoll Variation
A standing forward bend lets gravity do the work, creating gentle traction for the spine and releasing the entire back of the body. The "Ragdoll" variation takes this to the next level of relaxation. By bending your knees deeply, letting your torso hang, and clasping opposite elbows, you allow your head and neck to be completely heavy. This releases an incredible amount of tension from the neck and shoulders.
This inversion brings a fresh supply of blood to the brain, which can be both calming and rejuvenating after a mentally taxing day. The act of letting your head hang below your heart is a powerful signal to the body to relax. You can add a gentle sway from side to side, which further encourages the muscles in your back and neck to let go. As Goh Ling Yong often emphasizes, simple, mindful movements can have the most profound impact on our well-being.
Pro-Tip: The most important cue here is to keep a generous bend in your knees. This protects your lower back and hamstrings. Let your head be truly heavy, like a bowling ball. You can gently shake your head "yes" and "no" to ensure you aren't holding any tension in your neck.
10. Corpse Pose (Savasana)
This might look like you're just lying down, but Savasana is often called the most important—and most difficult—pose in yoga. It's in this state of complete stillness that your body and mind integrate the benefits of the preceding poses. Lying flat on your back with no effort allows your nervous system to fully shift into "rest and digest" mode, which is the prime state for lowering cortisol and beginning the body's natural healing processes.
In Savasana, you are consciously practicing the art of letting go. You release control over your breath, your body, and your thoughts. This conscious relaxation is a skill, and practicing it for even five minutes a day can retrain your brain to handle stress more effectively. It’s the final, crucial step in telling your body that the "fight" of the workday is over and it is time for deep, restorative rest.
Pro-Tip: Don't skip this pose! Make yourself as comfortable as possible. Place a bolster or rolled-up blanket under your knees to release your lower back. Cover yourself with a blanket, as your body temperature can drop as you relax. Use an eye pillow. Let your feet fall open naturally, and rest your arms a few inches from your body with palms facing up—a gesture of receptivity and release.
Your Path to a Calmer You
Tackling stress-related weight gain isn't about adding another high-stress activity to your to-do list. It's about subtraction. It's about removing the chronic stress signals that keep your body in a state of high alert. This simple, ten-pose sequence is your invitation to do just that.
Commit to this practice. Carve out just 15 minutes after you get home from work, before you turn on the TV or start making dinner. Create a small, quiet space, put on some calming music, and just breathe. By consistently showing up for yourself in this gentle way, you are actively rewiring your body's response to stress, one pose at a time. You're not just stretching your body; you're creating a buffer against the pressures of modern life, paving the way for a healthier, more balanced you.
Now, I’d love to hear from you. Which of these poses are you most excited to try? Or do you have another favorite post-work yoga pose that melts your stress away? Share your thoughts and experiences in the comments below!
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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