Top 18 'Unwind-and-Unravel' Yoga Poses to follow at home for deep muscular and mental release. - Goh Ling Yong
In the relentless hum of modern life, our bodies and minds often act like tightly wound springs. We carry stress in our shoulders, tension in our hips, and a whirlwind of thoughts in our heads. We're told to "relax," but how do you consciously command your system to let go? The answer isn't about forcing it; it's about creating the right conditions for release. It’s about gently unspooling the knots, one breath at a time.
Yoga provides a beautiful, time-tested framework for this process of unwinding and unraveling. It’s a moving meditation that speaks directly to the parts of us that hold on too tightly—our deep connective tissues, our clenched muscles, and our overactive nervous systems. It teaches us that true release is an invitation, not a demand. Here at the Goh Ling Yong blog, we believe that you don’t need a fancy studio or an hour of free time to access this profound sense of calm. You just need a small space, a willingness to be present, and a little guidance.
This guide is your personal invitation to press pause. We've curated 18 of the most effective 'unwind-and-unravel' yoga poses that you can do right in the comfort of your home. Each pose is chosen specifically for its ability to target common areas of tension and quiet the mental chatter. Think of this not as a workout, but as a "work-in"—a journey inward to find space, ease, and deep, restorative peace.
1. Child's Pose (Balasana)
Child's Pose is the universal posture of rest and surrender in yoga. It's a gentle, grounding pose that allows you to turn your focus inward, quieting the external world and connecting with the rhythm of your own breath. It primarily stretches the low back, hips, and thighs while gently relaxing the muscles along the spine and neck. It’s the perfect pose to begin or end a practice, or to take any time you feel overwhelmed.
To enter Balasana, start on your hands and knees. Bring your big toes to touch and spread your knees as wide as your mat, or keep them closer together for more lower back support. Exhale and slowly sink your hips back towards your heels, folding your torso down between your thighs. Rest your forehead on the mat, and let your arms either stretch out long in front of you or rest alongside your body, palms facing up.
- Unravel Tip: Place a folded blanket or a bolster between your heels and glutes if your hips are tight. As you breathe, actively send your breath into your back body. Imagine your inhales creating space between each vertebra, and your exhales allowing you to sink a little deeper, releasing the weight of the day onto the floor.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This gentle, flowing sequence is a balm for a stiff spine. Cat-Cow is less about holding a static pose and more about the mindful movement between two shapes, synchronized with your breath. It awakens the spine, relieves tension in the back, neck, and shoulders, and gently massages the organs in the belly. It’s a foundational movement that helps cultivate body awareness.
Begin on all fours in a tabletop position, with your wrists under your shoulders and your knees under your hips. As you inhale, drop your belly towards the floor, lift your chest and tailbone, and look slightly forward (Cow Pose). As you exhale, round your spine towards the ceiling, tucking your chin to your chest and pressing the mat away from you (Cat Pose).
- Unravel Tip: Close your eyes and let your breath guide the movement. Don't rush it. Feel the delicious articulation of your spine, moving one bone at a time. You can even add some organic movements, like shifting your hips from side to side or making circles with your torso, to explore where you're holding tension.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Often called a "resting pose," Downward-Facing Dog is an active and invigorating full-body stretch. It creates length in the hamstrings, calves, and the entire spine while building strength in the arms and shoulders. This gentle inversion helps to calm the brain and relieve stress by increasing blood flow to the head. It's a cornerstone pose for a reason—it does a little bit of everything.
From your tabletop position, curl your toes under, and on an exhale, lift your hips up and back, forming an inverted 'V' shape with your body. Spread your fingers wide and press firmly into your palms. Keep a generous bend in your knees at first to prioritize a long, straight spine. Let your head hang heavy, releasing any tension in your neck.
- Unravel Tip: Pedal out your feet, bending one knee and then the other, to gently open up the backs of your legs. Focus on pressing your chest towards your thighs rather than forcing your heels to the floor. The goal is spinal length, not perfectly straight legs.
4. Standing Forward Fold (Uttanasana)
This pose is a powerful release for the entire back side of the body. Standing Forward Fold stretches the hamstrings, calves, and hips, but its real magic lies in its calming effect on the nervous system. By folding forward and letting your head hang below your heart, you invite a sense of quiet and introspection, relieving anxiety and fatigue.
Stand with your feet hip-width apart. On an exhale, hinge at your hips—not your waist—and fold your torso over your legs. Keep a soft bend in your knees to protect your lower back and allow for a deeper release. Let your head and neck be completely heavy. You can let your arms dangle, or you can grasp opposite elbows for a "ragdoll" variation.
- Unravel Tip: Gently sway from side to side to release tension in your lower back. On each inhale, imagine lengthening your spine, and on each exhale, feel yourself folding a little more deeply. Gravity is your best friend here; let it do the work.
5. Low Lunge (Anjaneyasana)
If you spend hours sitting at a desk, your hip flexors are likely tight and short. Low Lunge is the perfect antidote. This deep stretch targets the psoas, a major hip flexor muscle that is intricately linked to our stress response. Releasing this area can lead to profound physical and emotional relief.
From Downward-Facing Dog, step your right foot forward between your hands. Lower your left knee to the mat (you can place a blanket under it for comfort). Untuck your back toes. Keeping your right knee stacked over your right ankle, inhale and lift your torso, bringing your hands to your right thigh or reaching your arms overhead.
- Unravel Tip: Instead of sinking to your maximum depth right away, find about 80% of your edge and breathe there. With each exhale, gently allow your hips to sink forward and down, feeling the stretch intensify along the front of your left thigh. Repeat on the other side.
6. Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose is the undisputed champion of hip openers. It provides a deep stretch for the hip rotators and glutes (like the piriformis muscle), an area where we often store a surprising amount of tension and unprocessed emotion. This pose requires patience and deep breathing, but the release it offers is unparalleled.
From Downward-Facing Dog, bring your right knee forward towards your right wrist. Angle your right shin so your right foot is somewhere in front of your left hip. Slide your left leg straight back, ensuring your hips are square to the front of the mat. You can stay upright, or for a deeper release, walk your hands forward and fold your torso over your front leg.
- Unravel Tip: If your right hip is lifting off the floor, slide a block or folded blanket underneath it for support. This will allow your muscles to relax fully. Breathe deeply into the sensation in your right hip. If you notice emotions arising, simply acknowledge them and breathe through it.
7. Seated Forward Bend (Paschimottanasana)
This seemingly simple pose is incredibly calming for the mind and nervous system. It provides a deep stretch for the entire back of the body, from the heels to the neck. It’s known as a pose of surrender, encouraging you to let go of striving and simply be with what is.
Sit on the floor with your legs extended straight in front of you. You can sit on the edge of a folded blanket to help tilt your pelvis forward. Inhale to lengthen your spine, and exhale to hinge at your hips and fold forward over your legs. Keep your back long. Rest your hands wherever they comfortably reach—your shins, ankles, or feet.
- Unravel Tip: Don't worry about touching your toes. Focus on maintaining a long spine and leading with your heart. With each exhale, imagine your torso melting closer to your thighs. Use a strap around your feet if you have one to help you gently deepen the pose without rounding your back.
8. Bound Angle Pose (Baddha Konasana)
Also known as Butterfly Pose, this is a fantastic stretch for the inner thighs, groins, and knees. It can also help relieve mild depressive symptoms and anxiety. It’s a great pose for settling into your body and cultivating a sense of groundedness.
Sit on the floor and bring the soles of your feet together, letting your knees fall out to the sides. Hold onto your ankles or feet. Inhale to sit up tall, creating length in your spine. If you want a deeper stretch, you can begin to fold forward on an exhale, keeping your spine as long as possible.
- Unravel Tip: If your knees are high off the ground, place blocks or cushions under them for support. This signals to your inner thigh muscles that they are safe to release. You can gently flutter your knees like butterfly wings to warm up before settling into the static hold.
9. Legs-Up-the-Wall Pose (Viparita Karani)
This is the ultimate restorative pose. Viparita Karani is incredibly beneficial for draining stale blood and lymphatic fluid from the legs, relieving tired feet, and calming the nervous system. It's the perfect way to end a long day, especially if you've been on your feet a lot. A principle Goh Ling Yong often emphasizes is the power of passive release, and this pose is the epitome of that.
Sit on the floor with one hip against a wall. Gently swing your legs up the wall as you lie down on your back. Your sitting bones should be as close to the wall as is comfortable. Let your arms rest out to your sides, palms facing up. Close your eyes and breathe.
- Unravel Tip: Place a bolster or folded blanket under your lower back for extra support and a gentle heart-opening effect. Stay here for 5-15 minutes. This is a pose of pure receiving—there is nothing to do but let go.
10. Supine Spinal Twist (Supta Matsyendrasana)
Twisting poses are like a rinse cycle for your spine and internal organs. This gentle, reclined twist helps to release tension in the back, glutes, and chest while stimulating digestion. It's a deeply relaxing pose that feels incredible after a day spent hunched over a computer.
Lie on your back and hug both knees into your chest. Extend your arms out to the sides in a 'T' shape. On an exhale, drop both knees over to your right side. Turn your gaze to the left, if that feels comfortable for your neck. Keep both shoulder blades grounding down towards the mat.
- Unravel Tip: Focus on your breath moving into your belly. With each inhale, feel your abdomen expand, and with each exhale, feel yourself softening and twisting a little deeper. Hold for 5-10 breaths before gently returning to center and repeating on the other side.
11. Bridge Pose (Setu Bandhasana)
This gentle backbend is a wonderful counter-pose to a day of sitting. It opens up the chest, heart, and hip flexors while strengthening the back, glutes, and hamstrings. It can be both energizing and calming, helping to alleviate stress and anxiety.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. You should be able to just touch your heels with your fingertips. On an inhale, press into your feet and lift your hips off the floor. Clasp your hands together underneath you and roll your shoulders under to open the chest even more.
- Unravel Tip: Place a yoga block under your sacrum (the flat, bony part of your lower back) for a supported, restorative version of the pose. This allows you to stay longer and fully relax into the chest-opening benefits without muscular effort.
12. Happy Baby Pose (Ananda Balasana)
Tap into your inner child with this playful and deeply releasing pose. Happy Baby gently stretches the inner groins, hamstrings, and lower back. It's incredibly effective at releasing the sacrum and can help soothe a busy mind, bringing a sense of calm and contentment.
Lie on your back and draw your knees towards your armpits. Grab the outsides of your feet with your hands (or your ankles or shins if that's more accessible). Keep your entire back, especially your lower back, pressing down into the mat. Your shins should be perpendicular to the floor.
- Unravel Tip: Gently rock from side to side to give your lower back a massage. You can also play with straightening one leg and then the other. Smile! It’s called Happy Baby for a reason.
13. Thread the Needle Pose (Parsva Balasana)
This pose is a delicious release for tight shoulders and the upper back—the area between the shoulder blades where so much tension accumulates. It combines a gentle twist with a deep shoulder stretch, promoting mobility and relieving stiffness.
Start on all fours. On an inhale, reach your right arm up to the ceiling. On your exhale, "thread" your right arm underneath your left arm, bringing your right shoulder and the side of your head to the mat. You can keep your left hand where it is for support or walk it forward for a deeper stretch.
- Unravel Tip: Press gently into your left palm to roll more weight onto your right shoulder, deepening the twist and the stretch. Breathe into the space between your shoulder blades. Hold for several breaths before switching sides.
14. Sphinx Pose (Salamba Bhujangasana)
For those with sensitive lower backs, Sphinx Pose is a safe and gentle way to experience a backbend. It strengthens the spine, opens the chest and shoulders, and provides a mild stretch for the abdomen. It's a wonderful alternative to a full Cobra or Upward-Facing Dog.
Lie on your stomach and prop yourself up on your forearms, with your elbows directly under your shoulders and your palms flat on the floor. Spread your forearms parallel to each other. Press down through your forearms and the tops of your feet as you gently lift your chest forward and up. Keep your neck long and your shoulders relaxed away from your ears.
- Unravel Tip: Instead of thinking "up," think "forward." Gently pull your heart forward through the gateway of your arms. This will create length in your spine and prevent you from crunching your lower back.
15. Melting Heart Pose / Puppy Pose (Anahatasana)
A beautiful cross between Child's Pose and Downward-Facing Dog, Melting Heart Pose provides a profound stretch for the shoulders, upper back, and spine. It's an incredible heart-opener that invites a feeling of vulnerability and release in the thoracic spine, an area that is often rigid and immobile.
Start on all fours. Keeping your hips stacked directly over your knees, begin to walk your hands forward, allowing your chest to "melt" down towards the floor. You can rest your forehead or your chin on the mat, depending on your flexibility.
- Unravel Tip: To protect your shoulders, keep your arms active by pressing into your palms and slightly lifting your elbows and forearms off the floor. Imagine your heart being drawn down towards the mat by a gentle magnet.
16. Eagle Arms (Garudasana Arms)
You don't need to do the full Eagle Pose to get the incredible benefits for your upper body. This arm variation provides an intense stretch for the shoulders and upper back, specifically targeting the rhomboids and trapezius muscles. It's perfect for releasing the tension that builds up from typing or texting.
Sit in a comfortable position. Extend your arms straight out in front of you. Cross your right arm over your left, bend your elbows, and bring the backs of your hands or your palms to touch. Lift your elbows to shoulder height and gently press your forearms away from your face.
- Unravel Tip: Breathe deeply into the space between your shoulder blades. You should feel an intense stretch. If you can't get the full bind, simply give yourself a hug by crossing your arms and grabbing opposite shoulders. Don't forget to switch the cross of your arms.
17. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
This reclined pose allows you to get a deep, targeted hamstring stretch without putting any strain on your back. It also helps to stretch the calves and, with a slight variation, the IT band. It's a safe and effective way to increase leg flexibility.
Lie on your back with both legs extended. Hug your right knee into your chest, and then loop a yoga strap, towel, or belt around the ball of your right foot. Extend your right leg up towards the ceiling. Hold the strap with both hands and gently encourage the leg towards you, keeping your left leg active and pressing into the floor.
- Unravel Tip: Keep a micro-bend in your right knee to avoid hyperextension. For an IT band stretch, hold the strap with your left hand and guide your right leg a few inches across your body to the left, keeping your right hip grounded.
18. Corpse Pose (Savasana)
Arguably the most important—and often the most challenging—pose in any yoga practice. Savasana is the pose of complete release. It's where you consciously let go of all muscular effort and allow your body to absorb the benefits of the preceding poses. This is where the deep unwinding and mental unraveling truly happens, as you train your nervous system to shift from "fight-or-flight" to "rest-and-digest."
Lie down on your back. Let your feet fall open naturally. Rest your arms alongside your body, a little way away from your torso, with your palms facing up as a sign of receptivity. Close your eyes. Release control of your breath and simply allow your body to be heavy, fully supported by the floor beneath you.
- Unravel Tip: Make yourself completely comfortable. Place a bolster under your knees to release your lower back, cover yourself with a blanket for warmth, and use an eye pillow to block out light. Your only job here is to rest. Give yourself permission to do absolutely nothing for at least 5-10 minutes.
Your Toolkit for Release
These 18 poses are more than just stretches; they are tools you can use to consciously shift your state of being. You don't need to do all of them every day. Perhaps you pick three or four that call to you after a long day at your desk. Maybe you create a longer, more luxurious sequence on a Sunday morning. The key is to listen to your body and give it what it needs.
Consistency is more powerful than intensity. A few minutes of mindful movement each day can create a profound shift in how you carry yourself—both physically and mentally. This practice of unwinding and unraveling is a gift you give to yourself, a radical act of self-care in a world that constantly demands you to be "on."
So, roll out your mat, take a deep breath, and begin.
What are your go-to yoga poses for deep release? Do you have a favorite from this list? Share your thoughts and experiences in the comments below—we’d love to hear from you!
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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