20 Minute Yoga Sequence
for Stress Relief
The holiday season is a time of family, friends, and fun, but it can also be a time of stress. The pressure to have the perfect Christmas can be overwhelming for some people. If you are feeling stressed out, here is a yoga sequence that can help you to relax and de-stress.
This sequence is designed to be done in 20 minutes. It can be done in the morning or evening, or any time that you need a break from the stress of the holiday season.
1. Start in mountain pose.
2. Inhale and raise your arms over your head. Exhale and fold forward, keeping your spine straight.
3. Hold for a few breaths, then inhale and rise back to standing.
4. Exhale and step or jump your feet 3-4 feet apart.
5. Inhale and reach your arms out to the sides.
6. Exhale and bend your knees, lowering your torso until it is parallel to the floor.
7. Hold for a few breaths, then inhale and rise back to standing.
8. Exhale and step or jump your feet together.
9. Inhale and reach your arms out to the sides.
10. Exhale and fold forward, keeping your spine straight.
11. Hold for a few breaths, then inhale and rise back to standing.
12. Exhale and step or jump your feet 3-4 feet apart.
13. Inhale and reach your arms up over your head.
14. Exhale and fold forward, keeping your spine straight.
15. Hold for a few breaths, then inhale and rise back to standing.
16. Exhale and step or jump your feet together.
17. Inhale and reach your arms up over your head.
18. Exhale and fold forward, keeping your spine straight.
19. Hold for a few breaths, then inhale and rise back to standing.
20. Exhale and step or jump your feet 3-4 feet apart.
21. Inhale and reach your arms out to the sides.
22. Exhale and bend your knees, lowering your torso until it is parallel to the floor.
23. Hold for a few breaths, then inhale and rise back to standing.
24. Exhale and step or jump your feet together.
25. Inhale and reach your arms up over your head.
26. Exhale and fold forward, keeping your spine straight.
27. Hold for a few breaths, then inhale and rise back to standing.
28. Exhale and step or jump your feet 3-4 feet apart.
29. Inhale and reach your arms out to the sides.
30. Exhale and bend your knees, lowering your torso until it is parallel to the floor.
31. Hold for a few breaths, then inhale and rise back to standing.
32. Exhale and step or jump your feet together.
33. Inhale and reach your arms up over your head.
34. Exhale and fold forward, keeping your spine straight.
35. Hold for a few breaths, then inhale and rise back to standing.
36. Exhale and step or jump your feet 3-4 feet apart.
37. Inhale and reach your arms out to the sides.
38. Exhale and bend your knees, lowering your torso until it is parallel to the floor.
39. Hold for a few breaths, then inhale and rise back to standing.
40. Exhale and step or jump your feet together.
41. Inhale and reach your arms up over your head.
42. Exhale and fold forward, keeping your spine straight.
43. Hold for a few breaths, then inhale and rise back to standing.
44. Exhale and step or jump your feet 3-4 feet apart.
45. Inhale and reach your arms out to the sides.
46. Exhale and bend your knees, lowering your torso until it is parallel to the floor.
47. Hold for a few breaths, then inhale and rise back to standing.
48. Exhale and step or jump your feet together.
49. Inhale and reach your arms up over your head.
50. Exhale and fold forward, keeping your spine straight.
51. Hold for a few breaths, then inhale and rise back to standing.
52. Exhale and step or jump your feet 3-4 feet apart.
53. Inhale and reach your arms out to the sides.
54. Exhale and bend your knees, lowering your torso until it is parallel to the floor.
55. Hold for a few breaths, then inhale and rise back to standing.
56. Exhale and step or jump your feet together.
57. Inhale and reach your arms up over your head.
58. Exhale and fold forward, keeping your spine straight.
59. Hold for a few breaths, then inhale and rise back to standing.
60. Exhale and step or jump your feet 3-4 feet apart.
61. Inhale and reach your arms out to the sides.
62. Exhale and bend your knees, lowering your torso until it is parallel to the floor.
63. Hold for a few breaths, then inhale and rise back to standing.
64. Exhale and step or jump your feet together.
65. Inhale and reach your arms up over your head.
66. Exhale and fold forward, keeping your spine straight.
67. Hold for a few breaths, then inhale and rise back to standing.
68. Exhale and step or jump your feet 3-4 feet apart.
69. Inhale and reach your arms out to the sides.
70. Exhale and bend your knees, lowering your torso until it is parallel to the floor.
71. Hold for a few breaths, then inhale and rise back to standing.
72. Exhale and step or jump your feet together.
73. Inhale and reach your arms up over your head.
74. Exhale and fold forward, keeping your spine straight.
75. Hold for a few breaths, then inhale and rise back to standing.
76. Exhale and step or jump your feet 3-4 feet apart.
77. Inhale and reach your arms out to the sides.
78. Exhale and bend your knees, lowering your torso until it is parallel to the floor.
79. Hold for a few breaths, then inhale and rise back to standing.
80. Exhale and step or jump your feet together.
81. Inhale and reach your arms up over your head.
82. Exhale and fold forward, keeping your spine straight.
83. Hold for a few breaths, then inhale and rise back to standing.
84. Exhale and step or jump your feet 3-4 feet apart.
85. Inhale and reach your arms out to the sides.
86. Exhale and bend your knees, lowering your torso until it is parallel to the floor.
87. Hold for a few breaths, then inhale and rise back to standing.
88. Exhale and step or jump your feet together.
89. Inhale and reach your arms up over your head.
90. Exhale and fold forward, keeping your spine straight.
91. Hold for a few breaths, then inhale and rise back to standing.
92. Exhale and step or jump your feet 3-4 feet apart.
93. Inhale and reach your arms out to the sides.
94. Exhale and bend your knees, lowering your torso until it is parallel to the floor.
95. Hold for a few breaths, then inhale and rise back to standing.
96. Exhale and step or jump your feet together.
97. Inhale and reach your arms up over your head.
98. Exhale and fold forward, keeping your spine straight.
99. Hold for a few breaths, then inhale and rise back to standing.
100. Exhale and step or jump your feet 3-4 feet apart.
101. Inhale and reach your arms out
Sleep Yoga Sequence
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Sleep Yoga Sequence is a great way to relax your body and mind before bed. This sequence can help to improve your sleep quality and duration. The poses are gentle and can be done by most people.
1. Corpse Pose (Savasana)
The Corpse Pose is a simple, yet profound pose that is often done at the end of a yoga practice. This pose allows the body to completely relax and rest.
To do the Corpse Pose:
1. Lie down on your back with your feet slightly apart and your arms at your sides.
2. Close your eyes and relax your body and mind.
3. Stay in this pose for 5-10 minutes.
4. To come out of the pose, slowly roll onto your left side and then come up to a seated position.
2. Child’s Pose (Balasana)
The Child’s Pose is a calming and restful pose that is often done at the beginning of a yoga practice. This pose stretches the hips, thighs, and ankles.
To do the Child’s Pose:
1. Start on your hands and knees with your hands shoulder-width apart.
2. Come to your knees and sit back on your heels.
3. Place your forehead on the floor and extend your arms in front of you.
4. Stay in this pose for 5-10 breaths.
5. To come out of the pose, slowly press yourself up to a kneeling position.
3. Downward-Facing Dog (Adho Mukha Svanasana)
The Downward-Facing Dog is a classic yoga pose that stretches the spine, hamstrings, and calves. This pose also strengthens the arms and legs.
To do the Downward-Facing Dog:
1. Start on your hands and knees with your hands shoulder-width apart.
2. Come to your knees and press your palms into the floor.
3. Extend your legs and press your heels into the floor.
4. Drop your head and shoulders down and extend your spine.
5. Hold this pose for 5-10 breaths.
6. To come out of the pose, slowly lower your knees to the floor and then sit back on your heels.
4. Seated Forward Bend (Paschimottanasana)
The Seated Forward Bend is a deep stretch for the spine and hamstrings. This pose also helps to calm the mind.
To do the Seated Forward Bend:
1. Sit on the floor with your legs straight out in front of you.
2. Bend forward from the hips and reach for your toes.
3. Keep your spine straight and your neck relaxed.
4. Hold this pose for 5-10 breaths.
5. To come out of the pose, slowly sit up and then extend your legs out in front of you.
6. Cat-Cow Pose (Marjaryasana-Bitilasana)
The Cat-Cow Pose is a gentle spinal twist that helps to open the chest and stretch the back. This pose also warms up the body for a more vigorous yoga practice.
To do the Cat-Cow Pose:
1. Start on your hands and knees with your hands shoulder-width apart.
2. Come to your hands and knees and press your palms into the floor.
3. Inhale and lift your head and chest up, and look up at the ceiling.
4. Exhale and tuck your chin and round your back, like a cat.
5. Inhale and come back to the starting position.
6. Exhale and tuck your chin and round your back, like a cow.
7. Inhale and come back to the starting position.
8. Repeat this sequence for 5-10 breaths.
7. Triangle Pose (Trikonasana)
The Triangle Pose is a deep hip opener that also stretches the hamstrings and chest. This pose is helpful for improving balance and posture.
To do the Triangle Pose:
1. Stand with your feet 3-4 feet apart and point your toes out to the sides.
2. Turn your right toes in and your left toes out and extend your arms out to the sides.
3. Bend to the right from the waist and reach your right hand to your ankle or shin.
4. Keep your left arm extended straight out to the side.
5. Look up at the ceiling and hold this pose for 5-10 breaths.
6. To come out of the pose, slowly stand up and switch sides.
2 Hour Restorative Yoga Sequence
This 2-hour restorative yoga sequence is designed to deeply relax your body and mind. The poses are held for 3-5 minutes, which gives your body time to sink into the pose and reap the benefits.
1. Child’s Pose (Balasana)
Child’s Pose is a great way to start your yoga sequence. It’s a calming pose that stretches your hips, thighs, and ankles.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a great pose to open up your chest and shoulders. It also stretches your hamstrings and calves.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose is a great way to warm up your spine. It also stretches your back, neck, and chest.
4. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is a great pose to stretch your hamstrings and spine.
5. Upward-Facing Dog (Urdhva Mukha Svanasana)
Upward-Facing Dog is a great pose to open your chest and shoulders. It also strengthens your arms and legs.
6. Legs-Up-the-Wall Pose (Viparita Karani)
Legs-Up-the-Wall Pose is a great pose to calm your mind and relieve stress. It also stretches your hamstrings and calves.
7. Corpse Pose (Savasana)
Corpse Pose is a great way to end your yoga sequence. It’s a calming pose that relaxes your body and mind.
Yin Yoga Sequence For Sleep
As we all know, sleep is essential for our health and well-being. A good night’s sleep allows our bodies to restore and rejuvenate, supports our mental and emotional health, and helps us to stay alert and focused during the day. However, many of us find it difficult to get a good night’s sleep, due to stress, anxiety, or other factors.
A yin yoga sequence can be a great way to help you get a good night’s sleep. Yin yoga is a slow, gentle, and meditative form of yoga that helps to release tension and stress in the body, and to promote a sense of relaxation and peace. The poses in a yin yoga sequence are typically held for a longer period of time than in other types of yoga, which allows the body to relax and release deeper into the pose.
The following yin yoga sequence is designed to help you get a good night’s sleep. It includes a variety of poses that will help to release tension and stress in the body, and to promote a sense of relaxation and peace. Try to do this sequence at least once a week to help you get a good night’s sleep.
1. Child’s Pose (Balasana)
Child’s pose is a great beginner’s pose that helps to release tension in the neck and shoulders. It also helps to calm the mind and promote a sense of relaxation.
To do Child’s pose, start on all fours, then bring your knees and feet together so that your toes touch. Sit back on your heels, and extend your arms forward, parallel to the floor. Relax your forehead on the floor, and breathe deeply for a few breaths.
2. Seated Forward Bend (Paschimottanasana)
Seated forward bend is a great pose for releasing tension in the back and spine. It also helps to calm the mind and promote a sense of relaxation.
To do seated forward bend, start in a seated position with your legs extended in front of you. Bend your knees, and draw your feet in toward your body. Reach for your toes, and if you can’t reach them, grab hold of your ankles. Hold the pose for a few seconds, then release and repeat.
3. Crescent Moon Pose (Anjaneyasana)
Crescent moon pose is a great pose for releasing tension in the hips and thighs. It also helps to calm the mind and promote a sense of relaxation.
To do crescent moon pose, start in a standing position with your feet together. Step your left foot back, and lunge forward with your right leg. Bring your left arm up toward the ceiling, and reach your right arm back. Hold the pose for a few seconds, then release and repeat.
4. supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
Supine Hand-To-Big-Toe pose is a great pose for releasing tension in the hamstrings and calves. It also helps to calm the mind and promote a sense of relaxation.
To do supine Hand-To-Big-Toe pose, start by lying down on your back. Bend your left knee, and place your left foot flat on the floor. Reach for your right big toe with your right hand, and hold the pose for a few seconds. Release and repeat.
5. Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose is a great pose for releasing tension in the neck and back. It also helps to calm the mind and promote a sense of relaxation.
To do bridge pose, start by lying down on your back. Bend your knees, and place your feet flat on the floor. Lift your hips and torso off the floor, and clasp your hands together underneath your back. Hold the pose for a few seconds, then release and repeat.
6. Corpse Pose (Savasana)
Corpse pose is the final pose in a yin yoga sequence, and it is a great pose for releasing tension and stress in the body. It also helps to promote a sense of relaxation and peace.
To do corpse pose, start by lying down on your back. Stretch your arms out to your sides, and relax your legs and feet. Close your eyes and breathe deeply for a few minutes. Allow your body to relax and release any tension or stress.
Before Bed Yoga Sequence
Doing some yoga before bed can help you relax and prepare for a good night’s sleep. This sequence will help stretch your body and calm your mind.
1. Start in downward facing dog. Spread your fingers wide and press into the mat with your toes. Bend your knees if needed. Hold for five breaths.
2. Step your right foot forward between your hands, and come into a low lunge. Keep your left knee bent and your left heel on the ground. Reach your arms overhead and hold for five breaths.
3. From low lunge, step your left foot back and come into a high lunge. Reach your arms overhead and hold for five breaths.
4. From high lunge, come into a standing forward fold. Bend your knees if needed and let your head and neck hang down. Hold for five breaths.
5. Come into a standing quad stretch. Reach your right hand down to your ankle and your left hand up to your thigh. Hold for five breaths.
6. Switch sides and hold for five breaths.
7. Come into a standing hamstring stretch. Reach your right hand down to your ankle and your left hand up to your thigh. Bend your right knee and press your heel into your butt. Hold for five breaths.
8. Switch sides and hold for five breaths.
9. Come into a seated forward fold. Let your head and neck hang down. Hold for five breaths.
10. Sit up and come into a cross-legged position. Close your eyes and focus on your breath. Hold for five minutes.
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I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
