12 Minute Yoga Workout to Reduce Stress and Anxiety

We can never escape stress; it is an unavoidable part of our lives. The question is, how do you deal with stress and anxiety? Are you able to relieve them and calm yourself?

If you answered yes to the second question, this post is for you! Yoga has long been regarded as a form of physical and mental relaxation.

It has a number of advantages, including the reduction of insomnia, the reduction of blood pressure, the reduction of chronic pain, the improvement of flexibility, the development of muscle strength, and the maintenance of proper posture.

Let's take a look at this yoga workout to help you get rid of stress and anxiety.

Lotus Pose

The lotus pose, also known as Padmasana, is a yoga pose associated with meditation. Begin your yoga practice in this pose, focusing on relaxing your mind and body.

What to do:

  1. Sit in an Indian position, knees bent and legs folded.
  2. Raise your right foot and place it on top of your left thigh.
  3. As if you were praying, clasp your hands together at the heart.
  4. Hold the position for 30 seconds with a straight back.
  5. Rep with the opposite foot.

Tree Pose


This simple pose is not as simple as it appears. The tree pose is a yoga asana that tests your balance and helps you release tension in your mind and body in order to gain mental and physical stability.

What to do:

  1. Stand with your hands by your sides and your weight evenly distributed on both feet.
  2. Shift your weight to your right foot while slowly lifting your left foot to the inside of your right leg and resting it there.
  3. Raise your heel as high as you possibly can.
  4. Put your hands together at your heart and raise them straight overhead.
  5. Hold the position for 30 seconds before repeating on the other side.

Seated Forward Bend


The seated forward bend, as a forward bending asana, is a relaxing and calming posture that helps with anxiety, headaches, and stress. The hamstrings and back muscles are stretched in this pose.

What to do:

  1. Sit on a mat with your legs outstretched in front of you.
  2. Lean forward from the hips and grab the arches of your feet.
  3. Lower your chest towards your legs while keeping your legs as straight as possible. Bend your knees slightly if it puts too much strain on your hamstrings.
  4. Maintain this position for 30 seconds.

Low Crescent Lunge


The low crescent lunge, also known as Anjaneyasana, is a standing pose that stretches the hips and quadriceps and promotes stress and headache relief.

What to do:

  1. Begin in a low lunge, with your right knee stepped forward and your left leg extended behind you.
  2. Place your left knee on the mat. You can either keep it flat or raise your lower leg.
  3. Inhale deeply, then raise your arms overhead.
  4. Deepen your lunge to stretch your hips even more. Stretch your back by bringing your arms further back and looking up at the ceiling.
  5. Hold the position for 30 seconds before repeating on the other side.

Cow Pose


The cow pose, also known as Bitilasana, is a gentle asana that stretches the neck, opens the chest, and bends the back.

This is almost always done in tandem with Marjariasana (cat pose).

What to do:

  1. Get down on all fours, with your knees directly beneath your hips and your hands beneath your shoulders.
  2. Exhale, then lift your glutes and chest upward while lowering your stomach to the ground.
  3. Raise your head and look ahead.
  4. Maintain this position for 30 seconds.

Cat Pose


The cat pose, or marjariasana in Sanskrit, is a simple yet effective way to stretch your spine and prevent back pain and injuries.

What to do:

  1. As in the cow pose, get down on all fours.
  2. Inhale, then round your back up towards the ceiling, allowing your head to fall back and gaze at your thighs.
  3. Maintain this position for 30 seconds.

Happy Baby Pose


Among yogis, the happy baby pose is a favorite. It not only promotes mental and physical relaxation, but it is also an excellent pose for opening and stretching the hips, back, and groin.

What to do:

  1. Lie flat on your back with your knees bent and your feet flat on the mat.
  2. Raise your feet off the mat and grasp the outer edges of your feet.
  3. Pull your feet toward your chest, lowering your knees on the sides of your body to the floor. Maintain a straight back.
  4. Maintain this position for 30 seconds.

Child’s Pose


The Blsana, or Child's Pose, is an important part of your yoga practice because it teaches you to listen to your body and rest. It stretches your back, hips, thighs, and ankles as well.

What to do:

  1. Sit on your ankles while kneeling on a mat.
  2. Lean forward slowly until your forehead touches the mat.
  3. Stretch your hands in front of you or keep them behind you.
  4. Concentrate on your breathing and hold the position for 30 seconds.
  5. Mental health is as important as physical health in terms of our overall well-being.

Take some time away from the stresses of daily life to relieve stress and anxiety with these yoga poses that promote healing and relaxation.

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