10 Minute Somatic Yoga for Anxiety Relief
A Soothing Somatic Yoga Flow to Relieve Anxiety
If you’re feeling anxious or overwhelmed, this gentle somatic yoga practice will help you find calm and balance through breath and movement. Using techniques like box breathing, cat-cow stretches, and deep hip openers, this flow is designed to regulate your nervous system and ground you in the present moment.
Somatic yoga is a gentle way to move your body while paying close attention to how it feels. Instead of forcing your body into a pose, you focus on slow, mindful movements that help release tension and improve flexibility.
This type of yoga is perfect for people of all ages because it encourages relaxation and natural movement without strain.
This 10-minute somatic yoga is a simple and relaxing way to release tension and improve body awareness. This short practice focuses on slow, mindful motions, like gentle stretches and deep breathing, to help you feel more relaxed and refreshed.
If you’re looking for beginner yoga videos online or want to start yoga at home, this practice is the perfect place to begin!
So, when you’re ready, find a comfortable seated position, take a deep breath, and let’s begin.
Step 1: Box Breathing
Start in a comfortable seated position, sitting up tall with your eyes closed. Take a moment to bring your awareness to your breath.
We’ll use a powerful breathing technique called Box Breathing to calm the nervous system. This technique is often used in yoga for anxiety and is an effective way to reduce stress quickly:
- Inhale for 4 seconds
- Hold the breath for 4 seconds
- Exhale for 4 seconds
- Hold the breath out for 4 seconds
Repeat this cycle a few times, allowing yourself to settle into the present moment.
Want more guided breathing techniques? Check out SarahBethYoga classes for additional breath work and relaxation tips.
Step 2: Cat-Cow Stretch in Tabletop Position
Come onto your hands and knees into Tabletop Position.
- Inhale – Drop your belly, lift your chin (Cow Pose)
- Exhale – Round your back, tuck your chin (Cat Pose)
This yoga move for anxiety gently mobilizes the spine, encourages deep breathing, and relieves tension in the back and shoulders.
If you’re new to yoga, this is a great introduction! There are many yoga videos for home practice that guide you through similar beginner-friendly movements.
Step 3: Downward Facing Do: Finding Comfort in the Pose
Curl your toes under and lift your hips high into Downward Facing Dog.
Tip: Keep your knees bent if needed. The goal is not perfection, but finding what feels good in your body today.
This gentle inversion helps circulate fresh oxygen to the brain, boosting focus and reducing anxiety. It’s one of the most commonly practiced yoga moves for anxiety because of its calming yet energizing effects.
For more guided flows, try daily yoga videos online, which allow you to explore different modifications at your own pace.
Step 4: Deep Forward Fold: Letting Go of Tension
Slowly walk your hands back toward your feet into a Forward Fold.
- Let your head hang heavy
- Release tension in your neck and jaw
- Gently sway side to side
This posture encourages deep relaxation and is perfect if you’re exploring easy yoga videos for beginners and need a simple but effective pose.
Sway and Sweep: Gently shift side to side like you’re sweeping the floor, releasing tension in your spine and hamstrings.
Chest Opener: Lean back, lift your chest, and take a deep breath. Feel the tension melt away as you open up your heart and shoulders.
Step 5: Seated Hip Opening: Releasing Stored Tension with Figure Four Stretch
Did you know that your hips are the emotional storage unit of your body? This stretch helps release stuck emotions and brings a sense of relief.
Start with a Figure Four Stretch:
- Place your right ankle over your left knee
- Press your right knee away to open the hip
- Switch sides after a few breaths
For a deeper release, transition into Fire Log Pose, stacking your shins on top of each other and leaning forward.
Hip-opening poses like these are featured in many start yoga at home videos because they help release built-up tension in the lower body.
Step 6: Loosen up with Windshield Wipers position
Windshield Wipers: Sway your knees side to side like windshield wipers, gently loosening up the hips and lower back.
Slowly walk yourself up, unwind, and eventually place your feet about mat distance apart. Plant your hands behind you, and just wipe slowly your knees side to side. And make your way to your seated position.
Take one more box breath position in a couple of rounds. In your seated position, exhale everything from your lungs. Inhale for 4 seconds, hold your breath for 4 seconds, and then exhale for 4 seconds, then hold again for 4 seconds and repeat.
Continue breathing smoothly and deeply and bring your hands together at heart center, remembering that you are a powerful ally in finding relief from anxiety. Trust your body, listen to your body, and it’s that mind-body connection, and that is yoga.
Step 7: Final Box Breathing & Closing Meditation
Return to a comfortable seated position and take a few more rounds of Box Breathing to seal in the calm.
- Bring your hands to heart center
- Take a moment of gratitude for showing up for yourself
- Remind yourself: Your body is a powerful ally in finding relief from anxiety.
This practice is great for anyone looking for yoga videos for home practice to reset their mind and body.
Namaste.
Ready to find calm and balance?
Take just 10 minutes for yourself and experience the soothing power of Somatic Yoga. This gentle flow will help you release tension, regulate your nervous system, and ease anxiety through mindful movement and breath work.
Press play now and let’s begin your journey to relaxation!
10 min Somatic Yoga for Anxiety Relief | Soothing Mind-Body Practice
Take a deep breath and relax—join SarahBethYoga online for a soothing yoga session to relieve anxiety and restore balance.
Final Thoughts
This soothing somatic yoga practice is a powerful tool for managing anxiety. Whether you need a quick reset or a deeper emotional release, these movements help bring balance to your mind and body.
If you found this practice helpful, let me know in the comments and hit the like button so I can create more content like this for you!
See you on the mat!
