When stress builds up, it often shows up in the body as tight shoulders, shallow breathing and restless sleep. Gentle yoga combines slow movement, stretching and focused breathing to help calm both body and mind.
According to the National Center for Complementary and Integrative Health (NCCIH), research suggests yoga may help relieve stress, support good health habits and improve sleep and mental and emotional health. This 20-minute routine is beginner-friendly and perfect for the end of a long day.
Gentle Yoga Routine for Stress Relief: At a Glance
Before You Start
- Find a quiet space and silence your phone.
- Wear comfortable, stretchy clothes.
- Move slowly and never force a pose. Use pillows or blankets for support.
- If you’re pregnant, have high blood pressure, glaucoma or back problems, ask your doctor or a qualified yoga teacher about which poses to modify or avoid.
Warm-Up (3 minutes)
- Sit comfortably and close your eyes.
- Breathe in slowly through your nose for a count of 4, and out for a count of 6. Repeat 8 to 10 times.
- Gently roll your neck and shoulders.
The Workout
Move slowly from pose to pose, holding each for 5 to 8 slow breaths unless noted. Let your breath set the pace.
- Cat-cow (8 to 10 rounds)
On hands and knees, inhale as you drop your belly and lift your gaze (cow). Exhale as you round your back and tuck your chin (cat). Form tip: Move with your breath. - Child’s pose (5 to 8 breaths)
From hands and knees, sit your hips back toward your heels and rest your forehead on the mat or a pillow, arms forward or by your sides. Form tip: Widen your knees if your hips feel tight. - Downward-facing dog (modified) (5 breaths)
From hands and knees, tuck your toes and lift your hips up and back. Keep your knees bent as much as you need. Form tip: Focus on lengthening your spine rather than straightening your legs. - Low lunge (5 breaths per side)
Step one foot forward between your hands and lower your back knee to the mat. Gently sink your hips forward. Form tip: Place a blanket under your back knee for comfort. - Seated forward fold (5 to 8 breaths)
Sit with your legs extended and gently hinge forward from your hips, resting your hands on your legs. Form tip: Bend your knees as much as needed. - Supine twist (5 breaths per side)
Lie on your back, hug your knees in, then let them fall to one side while your arms stretch out. Form tip: Keep both shoulders relaxed toward the floor. - Legs up the wall (2 to 5 minutes)
Sit sideways next to a wall, then swing your legs up the wall as you lie back. Form tip: Place a folded blanket under your hips for extra comfort.
Cool-Down (3 to 5 minutes)
- Corpse pose (savasana): lie on your back, arms by your sides, palms up.
- Close your eyes and let your breath return to normal.
- Scan your body from head to toe, softening any areas of tension.
- Roll to one side and slowly sit up when you’re ready.
Make It Easier or Harder
- Easier: Do the poses seated in a chair or skip downward dog.
- Deeper relaxation: Extend legs up the wall and savasana to 5 to 10 minutes.
- Before bed: Focus on child’s pose, supine twist and legs up the wall.
- Try a class: A qualified instructor can help with form and modifications.
Why This Workout Helps
Slow, controlled breathing, like the longer exhales in this routine, can help activate the body’s relaxation response. Combined with gentle stretching, yoga may help relieve muscle tension, ease anxiety and improve sleep quality.
Yoga is a helpful tool for managing everyday stress, but it isn’t a substitute for professional care. If you’re dealing with ongoing anxiety, depression or feelings that interfere with daily life, reach out to a healthcare provider or mental health professional.
This article is for general information and isn’t medical advice. Check with your doctor before starting a new exercise program, especially if you have heart disease, diabetes, high blood pressure, joint problems, a lung condition or another health concern. Stop and seek medical help if you feel chest pain, dizziness, faintness or severe shortness of breath.
