School can get a bit tricky, especially when you’re knee-deep in exam and assignment stress. And if you thought it was too difficult, we’ve got 5 beginner -friendly poses to help you get started.

'Studentville’ can be demanding on a daily basis and there’s really no time to wallow. On the bright side, there’s always time to develop healthy habits to deal with all these emotions, one of which is yoga. You heard right, not only is yoga great for stretching out those sore post-workout muscles, it’s also an effective way to relax and even prevent ailments linked to stress and anxiety.

The headache killer (seated forward bend)

Headaches aren’t fun to have, especially when they’re frequent and getting in the way of your study flow. Naturally, the first course of action when you start getting severe headaches is to consult your doctor and get it treated, but this pose will also assist you by getting rid of any underlying tension that may be causing these headaches. It’s called the paschimottanasana, or seated forward bend pose and this is how it goes:

Step 1: Sit up straight, legs stretched out in front of you. You’re welcome to bend them slightly if it’s uncomfortable. Step 2: Taking a deep breath in, raise your arms over head and stretch them up, then forward, reaching for the sides of your feet. Step 3: Facing downward, start to lower your torso onto your legs. Exhale as your belly touches your legs first, and then continue to breathe as you move your chin towards your knees. Try to keep your back as straight as possible as you hold the pose for 30 seconds to 1 minute (it’s up to you). You can repeat the pose as many times as you’d like.

The stress exterminator (Cow pose)

As you may already know, stress can trigger a lot of other sicknesses and cause tension and knots in your shoulder and back muscles. This pose is great for getting rid of these knots and restoring a healthy flow of blood to these areas, however, it’s also a good idea to deal with the cause of stress as well by talking to someone, or getting assistance with your schoolwork.

Step 1: Get on your hands and knees, in a table top position. Make sure that your knees are in line with your hip bones and your wrists with your shoulders. Step 2: Inhale, arching your back as far as you can while lifting you head to look straight ahead. Hold the pose for a few seconds. Step 3: Exhale, while rounding your spine as far as you can and dropping your head slowly so you’re facing your knees. Hold this pose for a few seconds and repeat as many times as you need to.

Insomnia destroyer (extended puppy pose)

A busy schedule and tight deadlines can sometimes cause you to struggle to sleep or result in poor sleep quality. This pose helps calm the mind, allowing you to experience better sleep.

Step 1: Go on all fours. Again, make sure that your knees are aligned with your hips and your wrists are in line with your shoulders. Step 2: Move your hands forward slightly, curl your toes inwards and inhale. Step 3: As you breathe out, stretch your back out, bringing your buttocks towards your heels. Your arms should be stretched all the way out, with your elbows above the ground. Step 4: Bring your head to the ground, relax your neck and hold the pose for about 30 seconds, breathing deeply in and out.

Confidence Ninja (warrior 1)

This pose will really give you a confidence boost by helping to improve your overall posture and flexibility. You can count on the warrior poses to help you stand tall during presentations and other situations where you may need a confidence boost.

Step 1: Stand up straight with your hands clasped in a prayer-like position in front of you. Make sure your shoulders are relaxed and that you are breathing in deeply through your nose and out through your mouth. Step 2: Step your left leg as far back as you can, your torso still facing forward. Then, bring your hands softly down to your hips. Step 3: Move your right leg forward and bend your right knee so that it’s at a 90 degree angle. Step 4: Holding this pose, raise both arms straight on either side of your head and continue to breathe deeply. Hold the pose for as long as you need to and then relax by standing up straight again.

Lady Cramp Controller (Head to knee pose)

Those menstrual cramps can really mess your week up, especially if you suffer from the severe kind that may sometimes force you to stay home. Fortunately, this pose stimulates the abdominal muscles, alleviating those annoying lady pains and improving digestion over time.

Step 1: Sit up straight, with your legs stretched in front of you. Step 2: Bend your left leg, letting your foot rest on your right thigh. Step 3: Inhale deeply, raising your arms straight up on either side of your head. Then, exhale, bringing your body down slowly until your head is approaching your right knee. Step 4: Continue to breathe deeply while resting your hands on your right shin, letting your back stretch out. You can hold the pose for a few seconds and repeat as desired.

For centuries, people have practiced yoga to prevent and alleviate various illnesses and disorders as well as improve overall emotional and physical well-being. So if you’re looking to get rid of stress, gain confidence and step into a more relaxed you, this may just be the perfect way to do it. You could also check out some online yoga resources to help you along.