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
Supta Baddha Konasana
1 min(8-10 breaths)
Lie on your back.
opens the hips and inner groins passivelyUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backJanu Sirsasana
1 min(8 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsUtkatasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Bhujangasana
1 min(8-10 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector muscles
Setu Bandha Sarvangasana
1-2 min(10-15 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstringsAnanda Balasana
1-2 min(10-15 breaths)
Lie on your back.
opens the inner groins and hip flexors
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.
- 1Reclining Bound Angle1 min
- 2Standing Forward Fold1 min
- 3Head-to-Knee Pose1 min
- 4Butterfly Pose1 min
- 5Chair Pose1 min
- 6Cobra Pose1 min
- 7Bridge Pose1-2 min
- 8Happy Baby1-2 min
- 9Corpse Pose3 min
Poses Used in This Sequence
