Stress Relief Yoga Sequence
A slow, grounding yin and restorative sequence to calm the nervous system, release held tension, and restore inner stillness.
Duration
30 minutes
Poses
9 poses
Goal
Stress relief, nervous system reset, relaxation
What This Sequence Is For
This sequence is for anyone who feels wound tight, overwhelmed, or unable to switch off. It works by deliberately targeting the parasympathetic nervous system through long, passive holds, deep forward folds, and restorative postures. There is nothing demanding here: no balance challenges, no strength work, and no intensity. The only goal is to give the body permission to let go. Use props generously, dim the lights if you can, and allow yourself at least 30 minutes of uninterrupted time.
The Flow
Balasana
3 min
Let your forehead rest heavily and allow your breath to slow to a natural rhythm.
activates parasympathetic nervous systemBaddha Konasana
3 min
Hold gently without pressing knees down; observe what arises without reacting.
opens inner hips and groinJanu Sirsasana
3 min per side
Drape gently forward without rounding aggressively; let the mind quieten.
calms the mindPaschimottanasana
3 min
Use a bolster on your legs if needed; the aim is complete surrender.
activates rest and digest responseSupta Matsyendrasana
2 min per side
Breathe into any tightness; let the weight of your legs deepen the release.
releases accumulated tensionAnanda Balasana
3 min
Rock your hips gently from side to side if it feels good.
decompresses and groundsViparita Karani
5 min
The most restorative pose in yoga; stay here as long as you need.
restores circulationSupta Baddha Konasana
3 min
Support your outer thighs with rolled blankets for total ease.
deeply restorative
Savasana
5 min
Set an intention for the rest of your day before returning to stillness.
integrates the practiceQuick Reference
All 9 poses in this sequence, in order.
- 1Child's Pose3 min
- 2Butterfly Pose3 min
- 3Head-to-Knee Pose3 min per side
- 4Seated Forward Fold3 min
- 5Supine Spinal Twist2 min per side
- 6Happy Baby3 min
- 7Legs Up the Wall5 min
- 8Reclining Bound Angle3 min
- 9Corpse Pose5 min
Poses Used in This Sequence
This sequence draws from the following yoga poses:
