20-Minute Yoga for Stress Relief
Designed to calm the nervous system and quiet the mind, this 20-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
20 minutes
Poses
13 poses
Goal
Stress Relief
The Flow
Savasana
1 min(8-10 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restUtkatasana
1 min(8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesPaschimottanasana
1 min(8 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and 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 legBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
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
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionMalasana
1 min(8-10 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
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 hamstringsPhalakasana
1-2 min(10-15 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
Balasana
1-2 min(10-15 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesSupta Baddha Konasana
1-2 min(10-15 breaths)
Lie on your back.
opens the hips and inner groins passivelySavasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Corpse Pose1 min
- 2Chair Pose1 min
- 3Seated Forward Fold1 min
- 4Crescent Lunge1 min
- 5Butterfly Pose1 min
- 6Cobra Pose1 min
- 7Tree Pose1 min
- 8Garland Pose1 min
- 9Bridge Pose1 min
- 10Plank Pose1-2 min
- 11Child's Pose1-2 min
- 12Reclining Bound Angle1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
