10-Minute Restorative Yoga for Stress Relief
Designed to calm the nervous system and quiet the mind, this 10-minute sequence targets the areas where stress most commonly settles — the hips, lower back, and shoulders. Move slowly, breathe steadily, and trust the process.
Duration
10 minutes
Poses
9 poses
Goal
Stress Relief
The Flow
Savasana
3 min(20-30 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restAnjaneyasana
2 min(15 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legJanu Sirsasana
2 min(15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Bhujangasana
5 min(40-50 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesSupta Matsyendrasana
5 min(40-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backUttanasana
5 min(40-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backViparita Karani
5 min(50 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetDandasana
5 min(40 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesSavasana
5 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 9 poses in this sequence, in order.
- 1Corpse Pose3 min
- 2Crescent Lunge2 min
- 3Head-to-Knee Pose2 min
- 4Cobra Pose5 min
- 5Supine Spinal Twist5 min
- 6Standing Forward Fold5 min
- 7Legs Up the Wall5 min
- 8Staff Pose5 min
- 9Corpse Pose5 min
Poses Used in This Sequence
