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Yoga flows

Yoga for stress relief: a 20-minute class to breathe, loosen, move and slow down

A class to do at home on stressful days. It follows the shape of the trial programmes, which combined poses, breathing and relaxation, and mixes a little effort with plenty of calm; the order and several doses are our own choice. In trials, yoga took the edge off stress by a modest amount. It won't remove what's causing your stress, and it isn't a treatment for anxiety or depression: if stress is affecting your daily life, talk to a GP.

20 minBeginner13 movesA wallBack · Abs · Shoulders · Hamstrings · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Arrive (2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSit or lie comfortably. In for a count of up to 5, out for up to 5, as the NHS teaches, with no holds. If you feel light-headed, make the breaths smallerEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Loosen (about 5 minutes)

  1. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoOn all fours, or sitting with your hands on your knees. Keep the rounding small if you have osteoporosisHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Thoracic rotation6 each side
    Beginner · 3D demoSitting or kneeling, turning with the breathEasier: Side-lying open bookHarder: World's greatest stretch
  3. Upper trap release30 s each side
    Beginner · 3D demoLet the weight of your hand do it, with no pulling; skip it if it brings on tingling in your armEasier: Side neck stretch
  4. Breath reach5 breaths
    Beginner · 3D demoArms float up as you breathe in and down on a longer breath outHarder: Slow breathing (6 breaths a minute)

Move (about 6 minutes)

  1. Sun salutation A (Surya Namaskar A)3 slow rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoStep back rather than jump, and lower with your knees down if you need to; one breath per movementEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)
  2. Chair pose (Utkatasana)2 holds of 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoSit back as if onto a tall stool; stay shallow if your knees complainHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoWiden your stance before you deepen itEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall. Rest your foot on your ankle or calf, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Wind down (about 7 minutes)

  1. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, with a cushion under your hips or chest if you likeHarder: Extended puppy pose (Uttana Shishosana)
  2. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoA cushion under the top knee keeps the twist gentleHarder: Seated twist, bottom leg straight
  3. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoWith glaucoma or high blood pressure that isn't controlled, keep your hips on the floor and your head on a folded blanket. Skip it in later pregnancyHarder: Plow pose (Halasana)
  4. Corpse pose (Savasana)2 min, or 5 to 10 if you have time
    Beginner · 3D demoBreathe slowly. Keep your eyes open, or sit up, if closing them brings up distress. To come up, roll to your side and pause

Tips

  • Use it 2 or 3 times a week for 8 to 12 weeks, as the trials did, with the NHS breathing exercise on the other days (our editorial starting point).
  • If the breathing makes you dizzy, light-headed or tingly, make the breaths smaller or breathe normally.
  • In pregnancy, after the first trimester, prop yourself up instead of lying flat, and swap legs up the wall for resting on your side.
  • Stop for chest pain, severe breathlessness or palpitations that don't settle, and call 999 (911 in the US) if they don't go away.
  • This takes the edge off; it won't fix what's causing the stress. If stress is affecting your daily life, talk to a GP, and see the warning signs in our yoga for stress guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for stress relief: a 20-minute class to breathe, loosen, move and slow down take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.