Published May 14, 2026 05:15AM
A simple truth: movement is medicine. And slow and mindful movement, like the kind you experience with gentle yoga, is as nurturing as it is grounding.
The following gentle yoga flow is ideal for those days when you’re feeling tense, stressed, or generally wound up. Rather than focusing on intensity, the practice brings ease, presence, gratitude, and kindness toward your body, which does so much for you every single day. And as a relaxing gift to said body, this entire practice takes place low to your mat—no standing required.
So slow down and listen to what your body and mind really needs in the present moment. Chances are it’s not more intensity.
15-Minute Gentle Yoga to Ease Stress
This gentle yoga practice doesn’t require any props, although you’re welcome to grab a bolster, blanket, pillow, or anything else that can offer you a little extra support.
Shoulder Rolls
Begin seated in either a cross-legged or kneeling position. Feel free to prop yourself up on a bolster or folded blanket.
With an inhalation, bring your shoulders forward and up, and with an exhalation, roll your shoulders back and down. Repeat this pattern of movement 5 times. Then switch directions, inhaling as you draw your shoulders back and up, exhaling as you bring them forward and down.
Seated Cow Pose
Come back to center and place your hands on your legs. With your next inhalation, draw your chest forward and up as you arch your back in Seated Cow Pose. Keep your chin level or take your gaze toward the sky.
Seated Cat Pose
With your next exhalation, bring your chin toward your chest, lean back, and round your back in Seated Cat Pose. Repeat this pattern of movement 5 times, moving with the pace of your breath.
Torso Circles
Make some gentle circles with your torso. Bring your chest forward, to the side, back, and to the other side. If it’s comfortable for your neck, allow your head to roll with your body.
Repeat 3 times before switching directions.
Side Bend
Walk your right fingertips straight out to your right side and inhale as you reach your left arm up and overhead in a Side Body Stretch. Feel free to add a block beneath your right hand for ease and support. Keep your left arm straight or bend your elbow and take your hand behind your head.
Stay here for 4 cycles of breath.
When you’re ready, come back through center and repeat on the left side.
Chest Opener
Interlace your fingers behind your back. Reach your fists back and down, drawing your shoulder blades together. Keep your chin level or take your gaze toward the sky.
Stay here for 3 cycles of breath.
Seated Forward Bend
Come back through center, hinge at your hips, and walk your fingertips forward in Seated Forward Bend.
Stay here for 1-2 full breaths before walking your hands back and returning to a seated position.
Single Leg Stretch
Remove any props and lie down on your mat. Bend your knees with your feet flat on your mat at hip’s width distance. Hug your right knee into your chest and extend your left leg long.
Stay here for 4 cycles of breath.
When you’re ready, switch sides.
Knees to Chest
Hug both knees toward your chest. Wrap your arms around your knees for a gentle hug.
Dynamic Bridge Pose
Keep your knees bent and bring your feet back to the mat to set up for Dynamic Bridge Pose.
On your next inhalation, press down through your feet and lift your hips. With your next exhalation, slowly lower your hips down.
Inhale as you lift your hips back again and sweep your arms up and overhead. Exhale as you lower back down. Repeat 5 times, moving with the pace of your breath.
With your last inhalation, hold your Bridge. Interlace your hands beneath you and stay here for 3 cycles of breath before lowering back to your mat.
Happy Baby
Bring both knees into your chest and grab your shins, ankle, or big toes in Happy Baby. Stay here for 4 cycles of breath.
When you’re ready, bring the soles of your feet together, grab your feet, and curl your chest and head toward your feet. Stay here for 1 full breath before releasing and lying back down.
Reclined Twist
Bring your legs together. Keep your knees bent and let them fall over to your left side. Open your arms to the sides and take your gaze to the right.
Stay here for 3 cycles of breath.
When you’re ready, come back through center before repeating on the opposite side.
Child’s Pose
Roll to one side come to a kneeling position. Keep your big toes touching and bring your knees wide, shifting your sit bones back toward your feet and bringing your forehead to your mat or a prop in Child’s Pose.
Stay here for 6 cycles of breath or as long as you’d like.
Thunderbolt
When you’re ready, slowly lift yourself upright, bring your knees a little closer together, and sit upright in Thunderbolt Pose. Bring your hands to the tops of your legs, roll your shoulders back and down, and gently close your eyes.
Take 3 more breaths here. Bring your hands together at heart center and thank yourself for showing up on your mat today and prioritizing this gentle yoga flow.
