10-Minute Yoga Routine to Bust Stress and Anxiety

Stretch away the tension with these yoga poses.

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Stress is normal, and in moderate amounts, stress can even be useful. However, most of us experience far more stress than we want, and that can take a toll on your physical and mental health. If you’ve ever had a stressful day and felt the tension in your neck or shoulders, this yoga sequence can help you stretch away that stress.

In this episode of Flow, yoga instructor Elise Joan guides you through a series of dynamic poses designed to alleviate stress and anxiety. These poses aim to open up the hips and shoulders, where you carry most of your tension. The dynamic poses help you release your body’s rigidity as you dance with your breaths.

This yoga series for stress release includes the following poses:


Forward Fold



Upward Facing Dog

Downward Facing Dog

Downward Facing Dog Split

Crescent Pose

Reverse Warrior

Warrior 2

Extended Side Angle

Half Moon

Open Hip Standing Split


These yoga poses can be challenging, especially if you aren’t as flexible. But don’t worry if you’re a far cry from Gumby: In yoga, your form and breathing are more important than how flexible you are. If you can’t reach your leg into a full split (and most people haven’t been able to do that since they were two years old), lift your leg as high as you can, even if that’s only two feet off the ground. Make sure the rest of your body has a strong, stable posture.

For more stress relief tips, try this two-minute guided meditation after completing this yoga sequence.