Yoga for Stress Relief: Simple Asanas + Candle Gazing to Reset Your Mind

June 21st marks International Yoga Day, a beautiful invitation to return to your breath, your body, and your calm. Whether you're a seasoned yogi or new to the mat, this day is your nudge to pause and unwind.

And no, you don’t need fancy gear or a perfect headstand. All you need is a quiet space, 20 minutes, and maybe… a candle.

Let’s explore gentle yoga postures and the ancient practice of trāṭaka (candle gazing) to help you de-stress, stretch, and centre yourself.

Start Here: Ground Yourself

Before you move, just be still.

1. Sit comfortably, either cross-legged or on a cushion.

2. Close your eyes. Breathe in for 4, out for 6.

3. Feel your body arrive fully in the moment.

Optional: Light a calming candle like the Moonlit Noir Candle from Melted. Let its scent signal that this space is sacred.

1. Child’s Pose (Balasana)

A gentle surrender. Melts away tension in the back and shoulders.

• Kneel, touch big toes together, and fold forward.

• Stretch arms ahead or tuck them by your sides.

• Breathe deeply into your lower back.

Hold for: 1–2 minutes

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

A flow to release spinal tightness and emotional stiffness.

• Start in tabletop (on all fours).

• Inhale: arch your back, lift your head (Cow).

• Exhale: round your spine, tuck chin (Cat).

Repeat: 6–8 rounds with breath

3. Dolphin Pose

A quiet way to reset posture and breathe through stress.

• From tabletop, lower forearms to the floor.

• Tuck toes, lift hips like Downward Dog.

• Keep knees bent if needed.

Hold for: 30 seconds to 1 minute

4. Legs Up the Wall (Viparita Karani)

The ultimate calm pose. Relaxes the nervous system.

• Lie on your back and extend legs vertically up the wall.

• Keep arms by your side, palms up.

• Let go. Just breathe.

Stay here for: 5–10 minutes

Add-On Ritual: Trāṭaka (Candle Gazing)

This ancient yogic practice improves focus, clears the mind, and soothes anxiety.

How to:

• Light a candle (opt for something soft, like Melted Diosa candle)

• Sit comfortably in front of it, candle at eye level

• Gaze gently at the flame — without blinking — for 30 seconds

• Close eyes and visualise the flame behind your eyelids

• Repeat 2–3 rounds

Tip: Use it before bed to sleep better or anytime your mind feels cluttered.

Close With Intention

Bring your palms together. Bow your head gently. Whisper a quiet thank-you to your body, your breath, and this moment of stillness.

Affirmation: “In stillness, I return to myself.”

Ready to make this a regular practice? Light your candle. Roll out your mat. You don’t need a yoga studio just yourself, and maybe a scent that helps you soften.

Happy International Yoga Day,may your breath lead you home.

Love & Light,

Melted!