25-Minute Stress Relief & Relaxation Yoga Flow

Take 25 minutes to move, stretch, and unwind with this gentle stress relief yoga flow. You’ll start with easy spinal and shoulder movements, then move into standing poses to strengthen your legs, glutes, core, and shoulders. Next, you’ll work on balance and move through gentle floor-based poses before slowing things down with relaxing stretches and an extended corpse pose. This beginner-friendly flow helps improve flexibility, mobility, balance, functional strength, and body awareness while helping you release tension and leave you feeling calm and refreshed.

25-Minute Stress Relief & Relaxation Yoga Flow

This 25-minute stress relief yoga flow gently works the whole body to release tension, improve mobility, build strength, and promote relaxation. https://spotebi.com/yoga-sequences/stress-relief-relaxation/

Description: Repeat this flow 1 time and breathe deeply and fully.

Stress Relief & Relaxation Yoga Flow Instructions

1. Easy pose: 60 seconds. Sit on the floor, cross your legs, lengthen the spine and focus on your breath.

2. Cat pose: 20 seconds + 20 seconds + 20 seconds. Get on your hands and knees, and exhale as you round your spine toward the ceiling.

3. Cow pose: 20 seconds + 20 seconds + 20 seconds. Inhale as you curve your belly down toward the floor and feel the stretch in your chest and neck.

4. Thread the needle pose: 60 seconds + 60 seconds. Walk your right hand forward and slide the left hand between the right knee and the right hand. Twist your torso to the left and rest your head on the mat. Stay in thread the needle pose for 60 seconds, return to neutral position, reverse hands and repeat.

5. Extended puppy pose: 60 seconds. Start on all fours with your shoulders over your wrists and your hips over your knees. Walk your hands forward, draw your hips back toward the heels and lengthen the spine. Rest your forehead on the mat and relax for 60 seconds.

6. Child’s pose: 60 seconds. Exhale as you sit on your heels, lay your torso down and stretch your arms in front of you.

7. Downward facing dog pose: 60 seconds. Extend your arms and legs, lift your hips up and back, and exhale. Stay in downward dog for 60 seconds.

8. Crescent lunge pose: 60 seconds + 60 seconds. As you inhale, step your right leg straight back. Lift your torso and sweep your arms out to the sides and overhead. Stay in crescent lunge pose for 1 minute, then repeat with the opposite leg.

9. Warrior II pose: 60 seconds + 60 seconds. Start in mountain pose, step to the side with your left foot and rotate it out, to a 90-degree angle. Bend your left knee, keeping it in line with the ankle. Rotate your head to the left, bring the arms up to shoulder height, and keep them parallel to the floor, with the palms facing down. Hold the pose for 1 minute, reverse the feet and repeat.

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10. Extended side angle pose: 60 seconds + 60 seconds. Rotate your left foot out, to a 90-degree angle, bend your left knee and place your left hand on the inside of your left foot. Extend your right arm over the top of your head, and gaze up toward the ceiling. Hold the pose for 60 seconds and then repeat on the opposite side.

11. Wide legged forward bend: 60 seconds. Slowly come back to standing, grounding evenly through both feet. Step your feet wide apart, keeping your legs strong and engaged. Hinge forward from your hips, lengthening your torso as you fold down over your legs, bringing your hands to the floor.

12. Tree pose: 60 seconds + 60 seconds. Stand up, transfer your weight to the left foot, bend your right knee and clasp your right ankle. Place the sole of your right foot against the inner left thigh. Lengthen your torso, raise your arms above your head and press your hands together. Hold the pose for 60 seconds, reverse the legs, and repeat.

13. Bridge pose: 60 seconds. Lie on your back, bend both knees and place your feet flat on the floor. Slide the arms alongside the body and clasp the hands below your pelvis. Press the feet, shoulders, and arms into the floor, inhale and lift the hips and the chest up.

14. Supine spinal twist: 60 seconds + 60 seconds. While on your back, bend your knees, rotate your hips to the left, extend your left leg, and cross your right knee over to the left side. Extend your right arm out to the side and rest your left hand on your right knee. Turn your head to the right and hold the pose for 60 seconds. Exhale as you release the pose, and repeat on the opposite side.

15. Knees to chest pose: 60 seconds. Pull both knees up to your chest. Slowly pull the knees toward the shoulders until you feel the stretch in your lower back. Stay in knees to chest pose for 1 minute.

16. Happy baby pose: 60 seconds. Exhale as you bend your knees into the belly. Inhale and hold the outside edge of your feet. Open your knees and bring them up toward your armpits. Hold the pose for 60 seconds.

17. Corpse pose: 3 minutes. Extend your arms and legs, letting them drop open. Close your eyes, allow your feet to rotate to the sides, and keep your palms facing up. Stay in Savasana for 3 minutes.