Posted on May 14, 2026 at 05:15 AM
Simple fact: Movement is medicine. And slow, deliberate movement, like the kind you practice with gentle yoga, is as nurturing as it is touching.
The following gentle yoga flow is perfect for those days when you’re feeling stressed, stressed, or generally finished. Instead of focusing on intensity, this practice brings you ease, presence, gratitude, and kindness toward your body, which does so much for you every day. As a relaxing gift to said body, this entire practice is done at the low level of your mat – no need to stand.
So slow down and listen to what your body and mind really need right now. It’s probably not denser.
15 minutes of gentle yoga to relieve stress
This gentle yoga practice doesn’t require any props, although you can get a bolster, blanket, pillow, or anything else that can give you a little extra support.
Shoulder rolls
Start by squatting or kneeling. Feel free to prop yourself up on a pillow or folded blanket.
With an inhale, push your shoulders forward and up, and with an exhale, roll your shoulders back and down. Repeat this movement pattern 5 times. Then switch directions, inhaling as you pull your shoulders back and up, and exhaling as you push them forward and down.
Sitting cow pose
Return to center and place your hands on your legs. On your next inhale, pull your chest forward and up while arching your back as you sit Cow pose. Keep your chin level or direct your gaze toward the sky.
Sitting cat pose
With your next exhale, bring your chin toward your chest, lean back, and round your back into a sitting position. Cat pose. Repeat this movement pattern 5 times, moving with the pace of your breath.
Torso circles
Make some gentle circles with your torso. Push your chest forward and to the side and 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.
Lateral bending
Walk your right fingertips straight out to your right side and inhale as you reach your left arm up and up into the side body stretch. Feel free to add a block under your right hand for ease and support. Keep your left arm straight or bend your elbow and place your hand behind your head.
Stay here for 4 cycles of breathing.
When you’re ready, return to the center and repeat on the left side.
Chest opener
Interlace your fingers behind your back. Extend your fists back and down, pulling your shoulder blades together. Keep your chin level or direct your gaze toward the sky.
Stay here for 3 cycles of breathing.
Sitting forward bend
Come back through center, hold your hips, and walk your toes forward Sitting forward bend.
Stay here for 1-2 full breaths before bringing your hands back and returning to a sitting position.
One leg stretch
Remove any props and lie down on your mat. Bend your knees and place your feet flat on your mat at hip-width distance. Hug your right knee into your chest and extend your left leg long.
Stay here for 4 cycles of breathing.
When ready, switch sides.
Knees to chest
Hug both knees toward your chest. Wrap your arms around your knees for a gentle hug.
Dynamic bridge position
Keep your knees bent and bring your feet back to the mat to prepare for the dynamic Bridge position.
On the next inhale, press down through your feet and lift your hips. With your next exhale, slowly lower your hips back down.
Inhale as you lift your hips back again and raise your arms up and up. Exhale as you lower yourself down. Repeat 5 times, moving with the pace of your breath.
With your final inhale, hold your bridge. Clasp your hands underneath you and stay here for 3 cycles of breathing before returning to your mat.
Happy child
Insert both knees into your chest and grab your legs, ankles, or big toes Happy child. Stay here for 4 cycles of breathing.
When you’re ready, bring the soles of your feet together, hold your feet, and turn your chest and head toward your feet. Stay here for a full breath before releasing and lying down again.
Reclining twist
Bring your legs together. Keep your knees bent and let them fall to your left side. Open your arms to the sides and direct your gaze to the right.
Stay here for 3 cycles of breathing.
When you’re ready, return to center before repeating on the other side.
Child’s position
Roll to one side to get into a kneeling position. Keep your big toes touching and open your knees wide, moving your sit bones back toward your feet and resting your forehead on your mat or prop Child’s position.
Stay here for 6 breathing cycles or as long as you want.
lightning
When you’re ready, slowly raise yourself upright, bring your knees slightly closer together, and sit upright in Thunderbolt Pose. Raise your hands up your legs, roll your shoulders back and down, and gently close your eyes.
Take 3 more breaths here. Bring your hands together at the heart center and thank yourself for showing up on your mat today and prioritizing this gentle yoga flow.
