The Best Yoga Poses for Stress Relief: A 10-Minute Routine
In today's fast-paced world, stress can feel unavoidable. Whether it's work pressures, family responsibilities, or just the daily hustle, our bodies and minds often hold onto tension without us even realising it. The good news? Yoga offers a simple yet powerful way to release stress and restore a sense of calm. This quick 10-minute routine is designed to relax your nervous system, ease physical tension, and help you feel more grounded.
1. Child’s Pose (Balasana) – 1 Minute
Child’s Pose is the ultimate relaxation pose, helping to calm the mind and gently stretch the lower back, hips, and shoulders.
Kneel on your mat, bring your big toes together, and sit back on your heels.
Extend your arms forward and rest your forehead on the mat.
Take slow, deep breaths, feeling your belly expand against your thighs.
2. Cat-Cow Stretch – 2 Minutes
This dynamic movement helps release tension in the spine and synchronise breath with movement, which can help calm the nervous system.
Start in a tabletop position with hands under shoulders and knees under hips.
Inhale, arch your back, drop your belly, and look up (Cow Pose).
Exhale, round your back, tuck your chin, and draw your belly in (Cat Pose).
Repeat slowly for about 10 rounds.
3. Standing Forward Fold (Uttanasana) – 2 Minutes
A deep forward fold can help relieve tension in the back, neck, and hamstrings while encouraging blood flow to the brain, reducing stress.
Stand with your feet hip-width apart and slowly fold forward from the hips.
Let your arms hang or hold opposite elbows.
Relax your head completely and take deep breaths, allowing gravity to do the work.
4. Legs Up the Wall (Viparita Karani) – 3 Minutes
This gentle inversion is one of the most effective poses for stress relief, helping to lower cortisol levels and improve circulation.
Sit sideways next to a wall and swing your legs up while lying on your back.
Adjust so that your hips are close to the wall and your legs are straight.
Rest your arms by your sides and breathe deeply, feeling tension melt away.
5. Seated Meditation with Deep Breathing – 2 Minutes
To finish, bring your awareness to your breath and fully relax.
Sit comfortably with your spine straight and hands resting on your knees.
Close your eyes and take slow, deep breaths in through the nose and out through the mouth.
Focus on each breath, letting go of any lingering tension.
Final Thoughts
In just 10 minutes, this routine can help shift your body out of fight-or-flight mode and into a state of relaxation. Practicing these poses regularly can improve resilience to stress, enhance focus, and support overall wellbeing. Next time you feel overwhelmed, roll out your mat and give this sequence a try – your mind and body will thank you.
Would you like more personalised yoga guidance? Explore my classes and wellbeing sessions at Grace Thorne Yoga.
