10-Minute Yoga Routine For Stress and Anxiety Relief

All of us have heard about stress and anxiety and their impact on our mental and physical health. They cause tension, restlessness, and even difficulty sleeping. While there are many ways to manage stress and anxiety, yoga has been shown to be effective in helping manage their symptoms. 

Yoga promotes relaxation and mindfulness by combining physical postures, breathing exercises, and meditation techniques. By practicing yoga regularly, people can improve their overall well-being and manage their stress and anxiety better. 

In this article, you will learn a complete 10-minute yoga routine which includes exercises for warmup, yoga, and cooldown that you can do at home for stress and anxiety relief. 

Warm-up Exercises

Side-to-Side Neck Stretches

(Image Source: FOCL)

Steps

1. Sit up straight in a chair with your feet flat on the ground. Relax your shoulders and let your arms rest at your sides.
2. Slowly tilt your head to one side, bringing your ear toward your shoulder. Hold the stretch for 5-10 seconds.
3. Return your head to the center and then slowly tilt your head to the other side. Hold the stretch for 5-10 seconds.
4. Repeat the stretch on each side 3-5 times, or until you feel the tension in your neck and shoulders is released.

Benefits

1. This exercise improves range of motion.
2. It helps reduce neck and shoulder tension and improves posture. 
3. It reduces headaches and increases circulation. 

Tips

1. Start with gentle movements and gradually work your way up to deeper stretches.
2. Use your hand to gently guide your head towards your shoulder. Don't pull or force your head.
3. Bouncing during stretches can lead to injury.
4. While doing this exercise, you should feel a gentle pull but not pain. If it starts to feel uncomfortable or painful, stop immediately.
5. Stretching is most effective when done regularly. Aim for at least 10-15 minutes of stretching each day.

Forward Fold

(Image Source: Yoga Journal)

Steps

1. Stand tall with your feet hip-width apart and your arms at your sides.
2. As you exhale, bend forward from your hips, keeping your knees slightly bent. Let your head hang heavy and bring your hands to the floor.
3. Hold the pose for 5-10 deep breaths, feeling the stretch in your hamstrings and back.
4. To release the pose, inhale and slowly roll up, one vertebra at a time, keeping your head and neck relaxed.

Benefits

1. Forward fold helps improve flexibility and reduce stress and anxiety
2. It improves digestion as well as relieves back and neck tension. 
3. It increases your energy and focus. 

Tips

1. If you have tight hamstrings or lower back pain, bend your knees slightly to avoid straining your muscles.
2. If you can't reach the floor with your hands, use a prop, such as a block or a book, to support your hands.
3. Never force the stretch in the forward fold. Let your body relax into the pose and breathe deeply.
4. If you have injuries or limitations, modify the pose by using a chair or wall for support.

Cat-Cow Stretch

(Image Source: YanvaYoga)

Steps

1. Get on all fours with your hands directly under your shoulders and your knees under your hips.
2. As you inhale, arch your back and look up toward the ceiling.
3. As you exhale, round your back and tuck your chin into your chest.
4. Repeat the movement, inhaling as you arch your back and exhaling as you round your back.

Benefits

1. Cat-cow stretch improves spinal flexibility and relieves back and neck tension. 
2. It increases circulation
3. This exercise improves digestion and reduces stress and anxiety. 

Tips

1. Move slowly and mindfully, paying attention to how your body feels as you move.
2. Keep your movements small and gentle, avoiding sudden movements.
3. Breathe deeply and evenly throughout the pose, focusing on your breath to help calm your mind and body.
4. If you have wrist or shoulder pain, you can modify the pose by coming onto your forearms instead of your hands.
5. If you have knee pain or discomfort, you can use a blanket or towel under your knees for extra support and cushioning.

Yoga Poses 

Child's Pose

Steps 

1. Start on all fours with your hands directly under your shoulders and your knees under your hips.
2. Lower your hips back toward your heels, stretching your arms out in front of you.
3. Rest your forehead on the mat and relax your body.
4. Hold the pose for as long as you like, breathing deeply and relaxing your body.

Benefits

1. This pose stretches the lower back and relaxes the body and mind
2. It improves digestion and stretches the hips.
3. It improved flexibility.

Tips

1. If the pose is uncomfortable, stop and adjust your position.
2. Use props, such as a blanket or pillow, under your knees or forehead to make the pose more comfortable.
3. If you have knee pain, you can use a folded towel or blanket for extra support.
4. Focus on your breath and use it to help you relax and release tension in your body.
5. Release the pose slowly and mindfully, taking your time to come out of it and avoiding any sudden movements.

Tree Pose

Steps

1. Stand tall with your feet hip-width apart and your arms at your sides.
2. Shift your weight onto your left foot and place your right foot on your left inner thigh, with your toes pointing down.
3. Find your balance and bring your hands to your heart center.
4. Maintain the pose for as long as you like, breathing deeply and maintaining a steady gaze.
5. Switch sides and repeat the pose on the other leg.

Benefits

1. This improves balance and stability as well as concentration.
2. It stretches the hips and thighs.
3. It strengthens the ankles and increases body awareness.

Tips

1. Use a wall or chair for support if you're new to this exercise or have trouble with balance.
2. Start with your foot on your ankle instead of your thigh if you're not comfortable with the full pose.
3. Engage your core muscles to help maintain balance and stability.
4. Focus on a steady gaze to help maintain your balance and focus.
5. Release the pose slowly and mindfully, taking your time to come out of it and avoiding any sudden movements.

Downward-Facing Dog

(Image Source: Yoga Journal)

Steps 

1. Start on your hands and knees in a tabletop position, with your hands shoulder-width apart and your knees hip-width apart.
2. Tuck your toes under and lift your hips up and back, straightening your arms and legs. Your body should form an inverted "V" shape.
3. Keep your hands shoulder-width apart, with your fingers spread wide and your palms pressing into the ground. Your feet should be hip-width apart, with your toes pointing straight ahead.
4. Engage your core and press your heels toward the ground. If your heels don't touch the ground, it's okay to keep a slight bend in your knees.
5. Hold the pose for several breaths, then release by lowering your knees to the ground.

Benefits

1. This stretches the hamstrings, calves, and spine.
2. It strengthens the arms, shoulders, and wrists.
3. It improves digestion and relieves constipation.
4. It calms the mind and reduces stress. 
5. Downward-facing dog energizes the body and improves circulation

Tips

1. If you have tight hamstrings or calves, it's okay to keep a bend in your knees. Focus on lengthening your spine and pressing your chest towards your thighs.
2. If you have wrist pain or discomfort, try using yoga blocks or fists to support your hands.
3. Keep your neck and shoulders relaxed. Gently press your shoulder blades down your back.
4. Engage your core muscles to support your lower back and prevent the hips from sinking too low.
5. If you have high blood pressure, avoid holding the pose for too long. Come out of the pose if you feel dizzy or lightheaded.

Cobra Pose

Steps

1. Start by lying on your stomach with your palms facing down and your elbows close to your sides.
2. Inhale and lift your chest off the ground, using your back muscles to lift as high as you can without straining your neck.
3. Keep your shoulders relaxed and away from your ears, and gaze forward or slightly upward.
4. Hold the pose for a few breaths, then exhale and slowly release your chest back down to the ground.
5. Repeat for a few more rounds, gradually increasing the duration of each hold as you become more comfortable in the pose.

Benefits

1. Cobra pose strengthens the back muscles and stretches the chest and shoulders.
2. It stimulates the abdominal organs as well as improves flexibility in the spine
3. It relieves stress and fatigue.

Tips

1. Move slowly and mindfully, allowing your body to gradually open up and relax into the pose.
2. If you experience any pain or discomfort in your back or neck, lower your chest and come out of the pose. Never force yourself to go deeper than what feels comfortable.
3. To protect your lower back, engage your core muscles by drawing your belly button towards your spine.
4. Keeping your elbows close to your sides will help to prevent strain on your shoulders and neck.
5. If you have a neck or back injury, or if you are pregnant, it may be necessary to modify the pose. Speak with a yoga teacher for guidance on modifications that will work for your body.

Cooldown Exercises

Seated Forward Bend

(Image Source: Yoga Journal)

Steps 

1. Sit on the floor with your legs extended in front of you, and your feet flexed towards you.
2. Inhale and raise your arms up overhead, lengthening your spine.
3. Exhale and fold forward from your hips, keeping your spine long and your chin tucked in.
4. Reach forward with your arms, keeping your hands on your shins, ankles, or feet, depending on your flexibility.
5. Take a few deep breaths in this pose, allowing your body to relax and lengthen with each exhale.
6. When you're ready to come out of the pose, inhale and slowly come back up to a seated position.

Benefits

1. This exercise stretches the hamstrings, calves, and lower back muscles.
2. It stimulates the digestive system, helping to relieve constipation and indigestion.
3. It also calms the mind and reduces stress and anxiety.
4. It helps to relieve menstrual discomfort and symptoms of menopause.
5. It may help to lower high blood pressure as well.

Tips

1. Always make sure to keep your spine long and your chin tucked in throughout the pose.
2. If you're not able to reach your feet or shins, use a strap around your feet and hold onto the strap instead.
3. Avoid rounding your back, which can cause strain on your lower back muscles.
4. If you have any back or neck injuries, consult with a healthcare professional before attempting this pose.
5. Remember to breathe deeply and relax your body as you hold the pose.

Legs Up The Wall

(Image Source: Ekhart Yoga)

Steps 

1. Find an open space near a wall and sit down with one hip touching the wall.
2. Lie down on your back and swing your legs up against the wall, keeping your buttocks as close to the wall as possible. Your legs should be straight up the wall, and your back should be flat on the ground.
3. Relax your arms by your sides or place them on your belly or chest.
4. Close your eyes and take slow, deep breaths for several minutes.
5. To come out of the pose, slowly slide your legs down the wall and roll onto one side.

Benefits

1. This pose helps relieve stress, anxiety, and ten
2. It improves circulation and relieves tension.
3. It helps With digestion and enhances sleep.

Tips

1. If you have trouble getting your legs up the wall, try placing a folded blanket or pillow under your hips. This can make the pose more accessible and comfortable.
2. Depending on your body, you may find that having your legs in different positions feels better for you. Listen to your body and adjust as needed.
3. Avoid tilting the head up or down. Instead, keep the neck in a neutral position and relax the shoulders away from the ears.
4. Set a timer for 5 to 15 minutes to allow yourself to fully relax in the pose. This can also help you avoid the temptation to check your phone or clock.
5. Incorporate into your routine: Legs Up The Wall can be done any time of day, but it can be especially beneficial before bed or after a long day of sitting or standing.

Final Relaxation Pose (Corpse Pose or Savasana)

Steps 

1. Lie down on your back with your legs straight and feet slightly apart. Place your arms at your sides, palms facing up.
2. Close your eyes and take a few deep breaths, focusing on relaxing the body and mind.
3. Starting from the toes, consciously relax each part of your body, moving up toward the head. Release any tension or tightness you may be holding in each muscle group.
4. Allow your breath to become slow and deep, inhaling and exhaling through the nose. You may also choose to practice a specific breathing technique, such as ujjayi or alternate nostril breathing.
5. Remain in the pose for at least 5-10 minutes, or as long as you like. When you're ready to come out of the pose, gently wiggle your fingers and toes, roll onto your right side, and slowly come up to a seated position.

Benefits

1. This pose relaxes the mind and reduces muscle tension.
2. It lowers blood pressure and enhances sleep quality.
3. It boosts energy levels.

Tips

1. If you have any discomfort or pain while lying on your back, use props such as bolsters or blankets to support the body and make yourself more comfortable.
2. Dim the lights, light a candle or incense, or play some soft music to create a peaceful and relaxing environment for your practice.
3. Since the body temperature drops during relaxation, cover yourself with a blanket or wear warm clothing to stay cozy and comfortable.
4. While it's important to relax the body and mind, be mindful not to fall asleep during the pose. It's best to remain aware and present throughout the practice.
5. Incorporate this pose into your daily yoga practice or use it as a standalone practice to promote relaxation and reduce stress levels.

Conclusion

Practicing yoga can be an effective solution to managing anxiety. Through this 10-minute yoga routine, you can experience the most out of its physical and mental benefits. By sparing a few minutes each day, you can prioritize self-care and improve your overall well-being.