10-Minute 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
Marjaryasana–Bitilasana
1 min(8-10 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineAnjaneyasana
1 min(8 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legUtkatasana
1 min(8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesSalamba Bhujangasana
1 min(8-10 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spine
Setu Bandha Sarvangasana
1 min(8-10 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstrings
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Virabhadrasana II
1-2 min(10-15 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesMatsyasana (Supported)
1-2 min(10-15 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gently
Savasana
3 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.
- 1Cat–Cow1 min
- 2Crescent Lunge1 min
- 3Chair Pose1 min
- 4Sphinx Pose1 min
- 5Bridge Pose1 min
- 6Tree Pose1 min
- 7Warrior II1-2 min
- 8Supported Fish Pose1-2 min
- 9Corpse Pose3 min
Poses Used in This Sequence
