15 minute Relaxing Yoga for Anxiety and Stress Relief

15 minute Relaxing Yoga for Anxiety and Stress Relief

Sarah Beth Yoga

If you’ve been carrying tension, feeling overwhelmed, or struggling with restless thoughts, this gentle 15 minute yoga flow is designed to help you slow down and find calm. Through soothing postures, intentional breath, and moments of stillness, you’ll release stress, ease anxiety, and return to a grounded sense of peace.

Whether you’re new to yoga or simply in need of a reset, this relaxing sequence offers a simple way to reconnect with your breath and body from the comfort of home.

1. Extended Child’s Pose

A gentle start for grounding and centering.

Steps:

  • Come to the back of your mat.
  • Stretch your arms forward and lower your hips and chest down. 
  • Take a few deep Ujjayi breaths in and out through your nose, creating a soft constriction at the back of your throat. 
  • Allow this breath to guide your focus and anchor you in the present.

Begin your practice with calm grounding. Start fresh with the free 7 Day Yoga Challenge.

2. Thread the Needle with Half Bind

A soothing twist to release the shoulders.

Steps:

  • From tabletop, thread your left arm under until your left shoulder and ear rest on the mat.
  • Option: Take a half bind by wrapping your right arm behind you, resting your hand on your left hip. 
  • Breathe deeply as your body softens. 
  • Lift gently and repeat on the opposite side.

Release shoulder tension and stress. Discover more soothing flows in the SarahBethYoga YouTube.

“The desire for a more positive experience is itself a negative experience. The acceptance of one’s negative experience is itself a positive experience.” – Mark Manson

This reflection ties beautifully to Santosha, the Sanskrit word for contentment: being at peace with this moment exactly as it is.

3. Cat-Cow Waves

A calming flow for the spine.

Steps:

  • Rise into tabletop.
  • Inhale, drop your belly and lift your gaze. 
  • Exhale, round your spine and tuck your chin.
  • Flow slowly, adding any movement that feels supportive.

Wake up your spine with mindful movement. Stay consistent with the free Morning Yoga Challenge.

4. Downward-Facing Dog + Ragdoll + Mountain Pose

A series for gentle activation and release.

Steps:

  • From tabletop, tuck your toes and lift into Downward Facing Dog.
  • Walk to the top of your mat for Ragdoll: feet hip-width, knees soft, arms hanging or elbows held. Relax your neck and jaw.
  • Inhale halfway lift: hands to shins or thighs, spine long.
  • Exhale fold.
  • Inhale, rise into Mountain Pose, arms overhead, shoulders relaxed, feet grounded.

Stretch and rise with intention. Build your practice with guided beginner programs in the SarahBethYoga Membership.

5. Side Body Stretch in Mountain Pose

  • From Mountain, clasp your left wrist and gently stretch to the right, keeping your body aligned.
  • Switch sides, clasping your right wrist and stretching left.
  • Return to Mountain Pose, steady and tall.

Lengthen and energize your body. Explore supportive mobility routines in the SarahBethYoga App.

6. High Plank + Baby Cobra Waves

Building calm strength with breath.

Steps:

  • Step back to High Plank, pressing through your hands and engaging your body.
  • Use Ujjayi breath to stay calm.
  • Lower to your belly. Place fingertips wide, elbows lifted.
  • On inhales, rise into Baby Cobra.
  • On exhales, lower and rest your ear on the mat, alternating sides. 
  • Repeat a few waves, lifting slightly higher each time.

Stay calm in the challenge. Practice strength safely with tutorials on the SarahBethYoga YouTube channel.

7. Half Pigeon Pose (Right & Left)

A deep hip opener for surrender.

Steps:

  • From Down Dog, bring your right knee to your right wrist, shin angled comfortably.
  • Lower into the pose, releasing tension with each breath.
  • Switch sides when ready.
  • Shift from Ujjayi breath to slower belly breathing, inhaling to expand and exhaling to soften.

Relax into hip openers and find peace. Try the 25 Minute Hips Slow Stretch.

8. Happy Baby + Supine Twists

Gentle release for the hips and spine.

Steps:

  • Lie back and hug knees into your chest.
  • Grab feet or ankles for Happy Baby, rocking gently. 
  • Hug knees together, arms out wide.
  • Lower knees to the left, gaze right.
  • Return to center, then lower knees right, gaze left.

Unwind with a gentle spinal reset. Try more calming yoga flows in the SarahBethYoga Membership.

 

9. Shavasana

Steps:

  • Lie flat, arms relaxed, eyes closed.
  • Release any effort, allowing peace to settle in. 
  • After several breaths, bring gentle movement back before closing practice.

Close your practice with stillness. Keep your calm going with the free Beginner Yoga Challenge.

“The desire for a more positive experience is itself a negative experience. The acceptance of a negative experience is a positive experience.”

Carry this reminder of Santosha, contentment with the present, off the mat and into your daily life.

Namaste.

Final Thoughts

This 15 minute relaxing yoga practice is more than just movement. It’s a way to calm your nervous system, steady your mind, and return to peace. By practicing acceptance and Santosha, you can find contentment even in difficult moments.

Watch the full practice here: 15 Minute Relaxing Yoga for Anxiety and Stress Relief

 

For more calming flows, try the SarahBethYoga Membership and explore guided videos you can practice anytime, anywhere.

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About Me

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Hi, I'm Sarah Beth! With over 15 years of experience as a yoga instructor for millions of yogis around the world, I'm here to help you stretch, strengthen, tone, de-stress, and peel back the layers to becoming your best self through yoga.