Yoga isn’t just about stretching—it’s one of the best tools we have to heal our bodies from the inside out. Certain poses can work like natural medicine for common issues like poor digestion, stress, or even menstrual cramps. Whether you’ve got 10 minutes or just a few deep breaths, these poses can help shift you into balance.

Here are 10 go-to yoga poses for everyday struggles and why they actually work:

1. For Back Pain: Cat-Cow (Marjaryasana-Bitilasana)

Gently mobilizes the spine and releases built-up tension from sitting or standing too long.

Why it works:
It warms up your spinal muscles and promotes healthy movement between vertebrae, easing aches and stiffness.

2. For Digestion + Bloating: Seated Twist (Ardha Matsyendrasana)

Stimulates digestion and reduces gas or bloating by “wringing out” the intestines.

Why it works:
Twisting motions massage your digestive organs and increase blood flow to the gut—great after a heavy meal or during PMS.

3. For Anxiety: Legs-Up-the-Wall (Viparita Karani)

An effortless, calming pose that soothes your nervous system.

Why it works:
Reverses blood flow, lowers cortisol levels, and activates your parasympathetic (rest & digest) mode to help you chill fast.

4. For Menstrual Cramps: Reclining Bound Angle (Supta Baddha Konasana)

Opens up the pelvic area and helps relieve pain in the lower abdomen and hips.

Why it works:
Releases tension in the groin and abdomen while increasing circulation to the uterus. Support with pillows for extra comfort.

5. For Tight Hips: Pigeon Pose (Eka Pada Rajakapotasana)

Deeply opens the hips and glutes where physical and emotional tension often builds up.

Why it works:
Lengthens the hip flexors and can help ease lower back pain. Hold for a minute or more to really feel the release.

6. For Better Sleep: Child’s Pose (Balasana)

A deeply grounding posture that relaxes the back, hips, and mind.

Why it works:
Encourages slow breathing and gentle compression through the belly, helping shift your body into rest mode.

7. For Low Energy: Upward Facing Dog (Urdhva Mukha Svanasana)

A powerful heart-opening pose that instantly boosts circulation and energy.

Why it works:
It stretches the front of the body while strengthening the arms and spine—helping to shake off fatigue and improve posture.

8. For PMS + Emotional Release: Happy Baby (Ananda Balasana)

A playful yet powerful pose that opens the hips and helps calm the mind.

Why it works:
Soothes the lower back and helps reduce pelvic pain. Emotionally, it helps release built-up stress (don’t be surprised if you feel like crying after holding this one!).

9. For Detox + Lymph Flow: Shoulder Stand (Sarvangasana)

Inversions like this help support lymphatic drainage and circulation.

Why it works:
By flipping upside down, you help your body flush out waste, boost circulation, and stimulate the thyroid. Only attempt this one if you feel safe doing so, and skip if you have neck issues.

10. For Focus + Mental Clarity: Tree Pose (Vrksasana)

A grounding standing balance pose that forces you to be present.

Why it works:
Balancing helps activate your core and train your mind to stay calm and focused—perfect before a big task or stressful moment.

Final Thoughts:
The beauty of yoga is how personalized it can be. Once you know which poses serve which purpose, you can build your own little self-care flow depending on how you’re feeling that day.

✨ Start with just 1-2 of these and notice how different your body feels afterward.
Your mat is always there for you—sometimes all it takes is one pose.