12 Minute Stress and Anxiety reducing Yoga Workout

Stress Anxiety reducing Yoga Workout
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Stress is a part of our lives; we can never get away from it.

The question is, how well do you handle stress and anxiety? Are you finding ways to relieve them and calm yourself?

If your answer to the second question is a yes, this post is just right for you!

Yoga has long been considered as a physical and mental relaxation technique.

It offers a variety of benefits, such as reducing insomnia, lowering blood pressure, minimizing chronic pain, improving flexibility, building muscle strength, and maintaining correct posture.

Let’s look at this yoga workout to relieve yourself of stress and anxiety.

Lotus Pose

The lotus pose or Padmasana is a yoga pose that’s synonymous with meditation. Begin your yoga session in this pose and think about relaxing your mind and body.

How to:

  • Sit in an Indian pose with your knees bent and your legs folded.
  • Take your right foot up and put it on top of the left thigh.
  • Place your hands together at the heart, as if praying.
  • Maintain a straight back and hold the position for 30 seconds.
  • Repeat with the other foot.

Tree Pose

This simple pose is not as easy as it looks. The tree pose is a yoga asana that tests your balance and helps release the tension from your mind and body to gain mental and physical steadiness.

How to:

  • Stand with hands on your sides and equally weight distributed on both feet.
  • Shift your weight to your right foot as you slowly lift the left foot to the inside of the right leg, resting it there. Raise your heel as high as you can.
  • Place your hands together at the heart, then lift them straight overhead.
  • Stay in the position for 30 seconds, then repeat on the other side.

Seated Forward Bend

As a forward bending asana, the seated forward bend is a relaxing and calming posture and helps with anxiety, headache, and stress. This pose stretches the hamstrings and back muscles.

How to:

  • Sit on a mat with legs extended in front of you.
  • Gently lean forward at the hips and grab onto the arches of your feet.
  • Lower your chest towards the legs while maintaining your legs as straight as you can. If it stresses your hamstrings too much, bend your knees a bit.
  • Stay in the position for 30 seconds.

Low Crescent Lunge

Also known as Anjaneyasana, the low crescent lunge is a standing pose that stretches the hips and quadriceps and promotes clearing away of stress and headache.

How to:

  • Start in a low lunge position with your right knee stepped forward and left leg extended behind.
  • Drop your left knee to the mat. You can keep it flat or lift your lower leg.
  • Inhale, then raise your arms overhead.
  • Deepen into the lunge to stretch your hips more. Bring your arms further back and turn your gaze toward the ceiling to stretch your back.
  • Stay in the position for 30 seconds, then repeat on the other side.

Cow Pose

A simple, beginner yoga pose, the cow pose or Bitilasana is a gentle asana that stretches the neck, opens the chest, and bends the back.

This is almost always performed in combination with Marjariasana (cat pose).

How to:

  • Get down on all fours with knees directly beneath the hips and hands below the shoulders.
  • Exhale, then lift your glutes and chest upward while your stomach drops towards the ground.
  • Raise your head up and gaze ahead.
  • Stay in the position for 30 seconds.

Cat Pose

Marjariasana in Sanskrit, the cat pose is a simple yet effective way to work out your spine and prevent back pain and injuries.

How to:

  • Get down on all fours as you did in the cow pose.
  • Inhale, then round your back up towards the ceiling, letting your head fall so that you’re gazing on your thighs.
  • Stay in the position for 30 seconds.

Happy Baby Pose

The happy baby pose is a favorite among yogis. It doesn’t only promote relaxation of the mind and body, but it’s also a wonderful pose to open and stretch the hips, back, and groin.

How to:

  • Lie on your back with knees bent and feet flat on the mat.
  • Raise your feet off the mat and hold the outside edges of your feet.
  • Pull your feet toward the chest, lowering your knees toward the floor on the sides of the body. Make sure to keep a flat back.
  • Stay in the position for 30 seconds.

Child’s Pose

The Bālāsana or Child’s pose is a very essential part of your yoga practice, teaching you to listen to your body and take a rest. It also stretches your back, hips., thighs, and ankles.

How to:

  • Kneel on a mat and sit on your ankles.
  • Slowly lean forward until your forehead gets in touch with the mat.
  • Stretch your hands straight in front or keep them behind you.
  • Focus on your breathing, and stay in the position for 30 seconds.

Mental health is a part of our overall well-being and is as vital as physical health.

Take the time to get away from the stress of daily life and relieve yourself of pressure and anxiety through these yoga poses that promote healing and relaxation.

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