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
Janu Sirsasana
3 min(20-30 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backUttanasana
2 min(15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Virabhadrasana II
2 min(15 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Tadasana
5 min(40-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessPhalakasana
5 min(40-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersSalamba Bhujangasana
5 min(40-50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spine
Bhujangasana
5 min(50 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesPaschimottanasana
5 min(40 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Savasana
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.
- 1Head-to-Knee Pose3 min
- 2Standing Forward Fold2 min
- 3Warrior II2 min
- 4Mountain Pose5 min
- 5Plank Pose5 min
- 6Sphinx Pose5 min
- 7Cobra Pose5 min
- 8Seated Forward Fold5 min
- 9Corpse Pose5 min
Poses Used in This Sequence
