10 minute Gentle and Restorative Yoga Practice for Depression and Low Energy
If you’ve been struggling with lower back pain or tight hips, this 10 minute yoga routine is perfect for you! These gentle yoga stretches will help release tension, improve flexibility, and make you feel more relaxed. Whether you’re a beginner or an experienced yogi, this sequence is simple yet effective.
Practicing yoga videos for home practice is a great way to ease discomfort and prevent stiffness. So, roll out your mat, take a deep breath, and let’s get started!
1. Butterfly Fold
This pose gently opens the hips and stretches the lower back.
Steps:
- Sit on the floor with your feet together and knees bent outward.
- Hold your feet and let your knees relax toward the floor.
- Inhale deeply, then slowly fold forward over your legs.
- Hold for 30 seconds, breathing deeply.
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2. Windshield Wiper
This dynamic movement helps release tension in the lower back.
Steps:
- Lie on your back with knees bent and feet flat on the floor.
- Slowly drop both knees to one side while keeping your shoulders on the mat.
- Inhale as you bring your knees back to the center, then exhale as you lower them to the other side.
- Repeat 5 times on each side.
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3. Wind Pose
This relaxing pose helps release lower back tension and improves digestion.
Steps:
- Lie on your back and hug both knees into your chest.
- Rock gently from side to side for a light massage.
- Hold for 30 seconds, breathing deeply.
4. Legs Up
A simple yet powerful pose to reduce back pain and improve circulation.
Steps:
- Lie on your back and extend your legs straight up toward the ceiling.
- Keep your arms relaxed by your sides.
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Hold for 30 seconds to 1 minute, breathing deeply.
5. Happy Baby
A fun and relaxing pose that stretches the hips and lower back.
Steps:
- Lie on your back and bend your knees toward your chest.
- Grab the outer edges of your feet, keeping your knees wide.
- Gently rock from side to side for a soothing massage.
- Hold for 30 seconds.
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6. Twist
Twists are great for spinal health and easing back tension.
Steps:
- Lie on your back and bring one knee to your chest.
- Gently guide your knee across your body while keeping your shoulders on the mat.
- Hold for 30 seconds, then switch sides.
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7. Lower Back Massage
A soothing movement to release stiffness in the spine.
Steps:
- Lie on your back and hug both knees to your chest.
- Gently roll in small circles to massage the lower back.
- Breathe deeply and continue for 30 seconds.
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8. Relaxation Pose
The perfect way to end your session and fully relax your body.
Steps:
- Lie flat on your back with arms and legs relaxed.
- Close your eyes and take slow, deep breaths.
- Stay in this pose for 1-2 minutes.
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9. Long Body Stretch
A full-body stretch to finish your practice feeling refreshed.
Steps:
- Stretch your arms overhead and point your toes forward.
- Take a deep breath and feel your body lengthen.
- Hold for 10-20 seconds, then relax.
This gentle stretch is perfect for unwinding after a workout or preparing for sleep. It's an excellent addition to yoga videos for home practice, allowing you to relax and restore your body anytime.
Ready to take your yoga journey further?
Try more yoga videos online and explore a SarahBethYoga membership for unlimited access to high-quality guided sessions. Whether you're looking for yoga for stress relief videos or a flexible online yoga class, you'll find the perfect routine to fit your needs.
Watch the full yoga at home video now and follow along with each pose!
Watch now: 10 min Yoga for Depression & Low Energy | Gentle, Uplifting Practice
Final Thoughts
Taking just 10 minutes a day to stretch can make a huge difference in relieving lower back pain and loosening tight hips. These simple yoga poses are perfect for all levels and can be done anytime, anywhere. By following yoga videos for home practice, you can build flexibility, reduce tension, and improve your overall well-being.
If you're just getting started, there are plenty of beginner yoga videos online to guide you through each movement with ease. Whether you're looking for yoga for stress relief videos or a flexible online yoga class, making yoga a part of your daily routine can help you feel stronger and more relaxed.
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