Yoga Blogs

15 Minute Yoga for Anxiety and Stress

by Vicky Wilcox on Jun 03, 2024

15 Minute Yoga for Anxiety and Stress

Everyone can get stressed or feel anxiety at times. It’s the tools and technique we can put in place to help overcome this that will really matter.

And you guessed it – yoga is one of the tools that help relieve symptoms you might be experiencing. One key benefits of yoga is how it can help to relieve anxiety and stress, not just through the poses and postures, but also through breathing, meditation and relaxation techniques.

The yoga poses and sequence below are all postures you can try that will help to take away some of the feelings of stress, whatever the cause. These are some of the key poses that can help.

Yoga poses like this are sometimes just about working put what work or feels right for you, and finding the poses and postures that can help to take some of your stresses away.

Who can take this practice?

  • Anyone who is feeling stressed or anxious and wants to relieve some of the feelings of tension and stress
  • For anyone who struggles to relax or simply wants to boost their mood and feel good!

Both yoga and meditation and key sources of stress relief, and if you are new to yoga then don’t worry, you’re in safe hand! You can always check out this blog (add in beginners blog).

Take a look at a breakdown for some of the poses recommended with how to do them safely and in the comfort of your own home.

Or access the yoga for anxiety guide here!

As you practice the poses, try and hold them for between 20-30 seconds, and for the poses that work both sides of your body, make sure to repeat whatever you do on both sides for a balanced practice  and if you can try and practice three rounds of all poses for a complete and full body workout!

Child’s Pose (Balasana)



Start by sitting on the floor for this pose, moving from a sitting to a kneeling posture (use a cushion or double up the mat your knees feel sensitive). From this kneeling position, gently lean forward until your head touches the floor. Your arms can be resting beside you or for a more active pose reaching your arms out in front of you.

This is a resting or relaxing yoga pose, designed to be restorative that you can visit at any point during your practice, if things get too much or you just want a bit of a break. This is a great pose to really return to your breathing, slowing everything down and focusing on bringing oxygen or pranayama into the body.

You can hold this for as long as you want, but 20-30m seconds is a good length. Give the sequence below a go, and then maybe repeat it a couple of times, giving a pause between each pose if you can. This is a good pose to start or end your practice with as it’s restorative and restful.

Lotus Pose (Padmasana)

Yoga meditation lotus pose


This is a sitting pose or seated posture that can feel tricky at times. It can help to start with my legs crossed as it can be tricky to get into.

Take one foot and place it on top of the opposite thigh. This is half lotus, for lotus take the second foot and place this on top of the other thigh.

If you want to, bring your hands together at your heart centre, or rest on your knees if that feels mor comfortable. Try tom keep up right with a nice straight spine. This is a meditation pose, you can either begin or close your practice with a pose like this, where you can use the time to focus on you breathing, or set any intentions for your practice.

Cow Pose (Balasana)

cow yoga pose

This is a great pose for beginners to work on. Start in a tabletop position, knees hip distance apart and hands under the shoulders, shoulder distance apart, with your fingers spread for support.

As you inhale, drop your stomach to the floor, raise your head to look straight ahead or a slight upwards gaze and push your glutes out and back.

Incorporate this with Cat pose, inhaling and exhaling, following the movement with the breathe. Repeat 5 times.

Cat Pose (Marjaryasana)

Cat cow pose yoga

Start this pose the same way you started Cow Pose above, in table top with your knees bent directly beneath you in line with the hope and hands shoulder distance apart.

On an exhale, curve your spine and back, lifting your head and neck gently opening up the chest and heart space. Then as you inhale as per Cow Pose above, round your spine up, tucking your chin to your chest drawing your belly button to your spine. This pose opens up the shoulders and back, so use your hands to push away from the floor to deepen this stretch.

Alternate Cat/Cow in a flowing motion between 5-8 rounds (or whatever feels comfortable for you!) Just take note of the inhales and exhales as you go.

Low Crescent Lunge (Anjaneyasana)

Low Crescent Lunge (Anjaneyasana)

This is deep stretching pose for the thighs, groin and hip, and the best thing is you can go as deep as you want to or keep this as a mild stretch depending on how you feel.

Start this pose from standing, taking a step back with either the right or left leg, although you can also start this from tabletop pose if you find this easier.

Taking your right leg back, ensure the top of your foot is on the floor for support, with your left leg and foot in line with your shoulder. The great thing about this is you can go as deep as you like. Ensuing the left foot is nice and stable you can take your hands to your hips, or above your head with the palms together. If you want to go further take the arms back and your gaze upwards.

For a balanced practice repeat on the other side, and hold for between 20-30 seconds.

Tree Pose (Vriksasana)

Tree Pose

This is a great pose for testing your balance, and it can be tricky so if you are new to this then I would recommend standing close to a wall in case you need or want any support.

Starting with your left leg, put your weight in the right foot spreading the toes for support, and then either with or without help bring your left leg up to either your ankle, inner calf or inner thigh, being careful to avoid the knee joint (as we don’t want to put unnecessary pressure on the bones or joints).

Take a push/pull motion, pressing the left foot into where it meets the right leg to gain balance and build strength.

For your hands, these can be at your hips or waist, heart centre in prayer position or above your head or onto a wall if you need support (try to have one hand free if you can). Hold for between 20-30 seconds and then repeat on the other leg. 

Lord of the Dance Pose (Natarajasana)

Lord of the Dance Pose (Natarajasana)


This pose can be a bit more challenging so take it to where you can and the build-up balance and depth from there. I love this one for opening up the shoulders and hips, but it can be a deep stretch so just be careful to take it slowly.

Start by standing, feet hip width apart and arms at your sides or on your hips (Mountain Pose). Start by taking your right arm forward for balance.

Step your left foot back about 2 feet, and start to take your foot off the floor. If you need to support then just come to your toes to start with. As  you build up strength and stability you can start to lift your foot off the floor. Try and keep your thighs together as well during this pose for support. As you lift your leg start to lean your body forward as you go, keeping a micro bend in the right knee. As you continue to tilt forward, start to bring an arch to your back, dropping the stomach and opening the chest.

As you build confidence you can start to straighten your standing leg and reach your right arm further forward. Make sure you repeat on the other side for a completely balanced pose.

Revolved Side Angle Variation (Parivrtta Parsvakonasana)

Revolved Side Angle Variation (Parivrtta Parsvakonasana)

Start this pose in a crescent lunge (see above), stepping your right leg forward with the knee bent. In this pose, start to bring your hands together at your heart centre and reach your left elbow to your right knee.

Avoid putting too much weight on the right knee (or whatever knee is in front), and drop into the stretch, but using the core to keep your body upright. Try and hold for 20-30 seconds and repeat on the other side. 

For more poses and to find out more, or want to start a regular practice then take a look at the Yoga Guide for Beginners, perfect for anyone starting out in their yoga journey.

It can help you get more flexible, lose weight and maintain a regular practice you can build up over time and at your own pace. Yoga  can help you relax, loosen up and get a sense of calm. The Guide also comes with a free guide to yoga poses, that can help you destress, relax and find a sense of peace. Check out the poses guide here.

The hardest part of yoga is starting your practice and going to a class. Remember you can take your time and build things up, so enjoy it as much as you can!