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5 Minute Beginner Yoga Routine for Stress Relief

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Are you feeling stressed out, anxious, overwhelmed, or maybe a little blue?

This 5 minute yoga routine for stress relief will help you find your center and provide relief from all the stresses that come with everyday life.

5 Minute Beginner Yoga Routine for Stress Relief

Yoga is, and always will be, one the single best practices you could implement into your life to stay calm and centered throughout any situation.

It naturally decreases cortisolpromotes mindfulness, and brings you inline with your breath, which are all vitally important to the way we process the emotions and thoughts we experience throughout the day.

The best thing about this simple routine, is that can do it any time of day, and it only takes 5 minutes!

If you are new to yoga, don’t feel intimidated. I have provided variations for some of the poses, and if you are looking to build a stronger foundation before getting started, we have created a Yoga for Beginners Starter Guide specifically to help you build your yoga practice and learn the basics. You can sign up for FREE here.

Since this is a stress relief yoga routine, this will be a lot more slow paced than most yoga sequences. Be prepared to hold each pose from 30 seconds to one minute, and fully surrender into each pose.

 

 

1.Standing Forward Fold

5 Minute Yoga Routine to Relieve Stress, Anxiety, and Depression

  • Start in Mountain Pose and take a deep breath as you sweep your arms up above your head and slowly let them come together at your heart.
  • As you exhale, bring your hands to your heart and fold slowly as you let your hands come to the floor. Let your body just sink into itself.
  • You can grab opposite elbows here, shake your head from side to side, or sway back and forth. Just feel your body and do what feels relaxing and effortless.
  • Breathe in and out deeply and stay here for 30 seconds.

 

 

2.Wide Legged Forward Fold

5 Minute Yoga Routine to Relieve Stress, Anxiety, and Depression

  • Step your feet out greater than hip distance apart, make sure they are firmly planted on the floor.
  • Allow your torso and head to hang, grabbing opposite elbows, and then fold deeper into yourself with each breath. Stay here for 30 seconds.

 

3.Wide Legged Forward Fold Twist- Both Sides

5 Minute Yoga Routine to Relieve Stress, Anxiety, and Depression5 Minute Yoga Routine to Relieve Stress, Anxiety, and Depression

  • Breathe deeply for a few breaths, then on your next exhale, twist at your waist as you float your right arm up into the air.
  • Repeat on the other side on your next exhale.
  • Complete on both sides 15 seconds each.

 

4.Easy Seat

5 Minute Yoga Routine to Relieve Stress, Anxiety, and Depression

  • Come to a comfortable seated position where you are comfortable sitting up right.
  • If this isn’t comfortable for you, try placing a folded blanket underneath you for support.
  • Place your hands at heart space or on your knees if that is more comfortable.
  • Close your eyes.
  • Breathe deeply in and out to the count of four and continue for one minute.

 

5.Head to Knee Pose- Both Sides

5 Minute Yoga Routine to Relieve Stress, Anxiety, and Depression5 Minute Yoga Routine to Relieve Stress, Anxiety, and Depression

 

  • From easy seat, straighten your left leg and keep your right leg bent. Flex your left foot.
  • On your next inhale, sweep your arms up overhead, then on your next exhale, fold over your left leg.
  • You can grab onto your foot, ankle, or shin, whatever is comfortable for you to maintain for 30 seconds.
  • Stay here and breathe for 30 seconds then repeat on the other side.

 

 

6.Seated Forward Fold with Bind

5 Minute Yoga Routine to Relieve Stress, Anxiety, and Depression

  • Bring your legs back to cross legged position.
  • Clasp your hands behind your back. On tour next exhale, squeeze your hands together, drop your shoulders, and lift through your chest. Stay here for just a moment.
  • Then on your next exhale, slowly fold forward, keeping your hands clasped together behind your back.
  • Stay here for 30 seconds.

 

 

7.Shoulder Stand

5 Minute Yoga Routine to Relieve Stress, Anxiety, and Depression

  • Slowly roll onto your back.  Softly place your feet on the floor with your legs bent and hands by your sides.
  • Gently push your legs up into the air and straighten them as you place your hands on your lower back for support.
  • You chin will naturally tuck into your chest. Lengthen through your entire body for a straight line of energy.
  • If you are a beginner, you can place two blankets underneath you for support, or you can place a block underneath your sacrum as well.

Inversions are amazing for stress relief, and Shoulder Stand is a great pose to prepare you for the next relaxing pose in this sequence!

Hold for 30 seconds.

 

8.Plow Pose

5 Minute Yoga Routine to Relieve Stress, Anxiety, and Depression

This is one of my favorite poses! It is so relaxing and gives you a nice, deep stretch.

  • From shoulder stand, slowly start to float your legs over your head, keeping them as straight as you can with your feet flexed.
  • Only go as far as is comfortable for you.
  • Bring your hands down to the floor and lay them palms facing down to give yourself a nice shoulder and chest stretch.
  • Breathe deeply here. This pose is great for stress relief, depression, and anxiety, but you need to make sure you utilize your breath with it to get the maximum benefits.
  • It is common to want to hold your breath naturally in an inversion, so just remember to be mindful and always come back to your breath.
  • Stay here for 30 seconds.

 

9. Seated Straight Legged Forward Fold

5 Minute Yoga Routine to Relieve Stress, Anxiety, and Depression

  • Slowly release your legs from plow pose all the way down to the ground in front of you, and begin to rise up one vertebrae at a time into a seated position.
  • Straighten both of your legs and flex your feet.
  • On your next exhale, lift your arms up above you head, lift through your chest, and fold over your legs.
  • This is a nice relaxing way to end the sequence, and is also one of the counter poses that are recommended to provide balance for your body after doing an inversion.
  • Stay in forward fold for 30 seconds, or a bit longer if you would like, and breathe deeply in and out.

You can complete this sequence anytime you are feeling overwhelmed, stressed, or just in a funk. It only takes five minutes and you will feel so much relief afterwards!

Remember to always incorporate your breath into the poses to obtain the most benefits and provide the most relief.

Here is an infographic to help you remember the steps!

5 Minute Yoga Routine to Relieve Stress, Anxiety, and Depression

 

We’d love to hear from you and about how you felt after trying this sequence! Let us know in the comments below!

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