May 22, 2024

10-Minute Yoga Routine For Stress Relief & Relaxation

6 min read
10-Minute Yoga Routine For Stress Relief & Relaxation

Introduction

Are you feeling stressed out? Do you need a quick yoga fix? Then try this 10-minute routine for stress relief and relaxation. The poses will allow you to breathe deeply, stretch your body and release tension from your mind and muscles.

Child’s Pose

To get into the pose, sit on your heels with your knees spread wide and toes tucked under. If you have tight hamstrings, place a blanket or pillow between your thighs and calves. Put one hand on each thigh for support as you fold forward over them until the tops of your shoulders rest on the floor.

Hold this position for one minute with deep breathing to calm yourself down from stress before moving onto another pose or transitioning back into standing position if desired!

Mountain Pose

  • Start in Mountain Pose.
  • Step your right foot forward, keeping it at hip-width distance, with toes pointing straight ahead or slightly turned out.
  • Bend both knees and lower your hips until they’re parallel to the floor (or as low as they can go while maintaining a neutral spine). If it feels awkward or uncomfortable, place a folded blanket under each thigh for support; don’t worry if you need to use multiple blankets! Your hands should be gently clasped behind your back with fingers pointing down toward your heels.
  • Tuck in chin so that neck is long and relaxed; feel free to let chest drop open toward floor as much as possible without rounding shoulders forward–this will help lengthen spine further into its natural alignment. If possible, keep gaze fixed on an object directly ahead of you such as a wall clock or door frame so that all eyes are aligned in one direction rather than looking up or down at any point during this exercise sequence

Warrior I

Stand with your feet hip-width apart and turn your left foot out 90 degree, then turn your right foot in about 45 degrees. Lift both arms over your head, palms facing each other. Bend at the waist as if reaching for something on the floor behind you as far as possible without bending or arching too much of the back. Hold this pose for three deep breaths before coming back up to standing position with arms still lifted above head level.

Triangle Pose (Variation)

  • To get into this pose, start by standing in Mountain Pose.
  • Bring your right foot to the outside of your left leg. Then step out until both feet are about 3-4 feet apart and parallel to each other.
  • Lower down into a lunge with your hands on either side of your right foot (your left knee will be bent). Your hips should be facing forward and down toward the floor so that they come below the level of your shoulders–try not to let them drop too much lower than that!
  • Once you’ve got yourself set up in this position, lift up through both arms as if reaching for something above you; then bring them back down so that they’re resting on top of either thigh or just above it depending on how tight or flexible those muscles are feeling today.*

Revolved Triangle Pose (Variation)

Revolved Triangle Pose (Variation)

This pose is a variation on the Revolved Triangle. To do it, lie on your back with both legs straight and feet together. Bend both knees and bring them in toward your chest so that they are touching above your heart center. Then bring one hand behind each knee to hold them in place as you press into them gently with an exhalation. Hold for 5-10 breaths before releasing and repeating on the other side.

Warrior II

Stand with your feet together, arms by your sides

Bend your right knee and reach it back so that it forms a triangle with the floor. Make sure to keep this knee over the ankle, not pushing past the toes.

Bring both arms up above your head, palms facing each other (or if you’re using weights or holding onto something else like a chair or wall–like in the photo above–you can place them on either side of your chest). Bend forward slightly at this point if desired; this will help open up more space in between shoulders and hips so that they feel more open after doing this pose for some time.

Standing Forward Bend (Variation)

Standing Forward Bend (Variation)

This is a great variation on the standing forward bend, which will stretch your hamstrings and lower back. To do this pose:

  • Bend forward, keeping your back straight.
  • Place your hands on the floor or hold onto a chair in front of you. If you can’t reach the floor then use a chair or bench instead.
  • Keep your knees straight and feet flat on the floor as much as possible during this pose; if necessary, bend them slightly for increased flexibility in this area but don’t let them lock out completely!

Cobra Pose (Variation)

Cobra Pose (Variation)

  • Lie down on your stomach. Place your hands under your shoulders, palms facing down.
  • Inhale, then exhale as you raise up through the chest and upper back. Straighten out both legs, but keep them relaxed; don’t lock them into place or hold them too tightly against the floor. If they aren’t straight yet, that’s okay! You’ll get there soon enough–don’t rush it!
  • Hold this position for at least five deep breaths before slowly lowering yourself back down again into Child’s Pose (see above).

Bow Pose (Variation)

Inhale and raise your arms above your head as you bend forward. As you exhale, place your hands on the floor in front of you and lean back. If this is too difficult, place your hands on a chair or wall for support.

Inhale again to come back up into a standing position with straight legs and arms still raised above your head (or at least shoulder height). Exhale as you bring them down slowly until they’re at least parallel with the floor before releasing them completely by relaxing all muscles except those needed for balance if necessary

Relax, breathe and stretch with these 10-minute yoga routines

Yoga is a great way to relax and unwind. It’s also a great way to relieve stress, which can help you feel more relaxed throughout the day. If you don’t have time for an hour-long class or don’t have access to a studio near you, these 10-minute yoga routines will give you all of the benefits without taking up too much of your day. You can do them at home or in the office–even if it’s just during lunch break!

You don’t need any special equipment for these exercises; just some space on the floor where there are no obstacles (like chairs). Even if this isn’t something that interests you right now, try doing one of these routines before bedtime tonight so that tomorrow morning feels even better than usual!

Conclusion

So, there you have it! Ten different yoga poses to help you relax, breathe and stretch. If you’re new to yoga or just looking for some simple stretches that don’t take up too much time, these routines will be perfect for you. And if you already do some form of exercise but want something new and exciting, then try them out too – we promise they won’t disappoint!

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